Total Rating
6.6
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Moderately improves lipid profiles and blood sugar control but may not optimize metabolic flexibility or inflammation reduction.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
5
Provides some essential micronutrients but has significant gaps in iodine, iron, and vitamin D without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers a balanced mix of nutrient-dense plant foods and lean proteins but limits phytonutrient diversity and may compromise fat-soluble vitamin absorption due to low-fat emphasis.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Offers moderate benefits for cardiovascular health and disease prevention but may require supplementation for certain nutrients and faces sustainability challenges.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but requires significant lifestyle adjustments that may challenge long-term adherence for some individuals.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires careful planning and calorie tracking.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires moderate meal planning and preparation effort.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may lack sufficient fat and structured meal timing to fully suppress hunger.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
6
Limited omega-3 sources and low-fat emphasis may hinder cardiovascular and cognitive benefits.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting digestive and metabolic benefits.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Promotes diverse fiber intake and plant-based foods but lacks strong evidence on microbiome diversity and may cause digestive discomfort for some.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Moderately supports hormone regulation but may strain sex hormones and cortisol due to low-fat and calorie-restricted components.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but overly restricts fat, potentially compromising hormonal and satiety needs.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
6
Provides moderate-quality protein sources but may fall short on total sufficiency for muscle preservation during fat loss.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers a variety of flavorful whole foods but may require seasoning creativity to avoid blandness.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to potential protein limitations.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
7
Provides structured calorie control through high-volume, low-energy-density foods but lacks flexibility for surplus intake and may risk inconsistent adherence without tracking.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
4
Limited protein intake and potential calorie deficits may hinder muscle preservation during weight loss.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Provides adequate carbs for endurance but lacks sufficient fat and protein for optimal performance and recovery.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Promotes moderate weight loss through calorie deficit but lacks robust long-term evidence for sustained fat loss without significant adherence challenges.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
To discover how we evaluate diets based on Overall Health, Nutrient Density, Practicality, Taste, and other critical parameters, Explore Our Comprehensive Ranking System and detailed methodology. This will help you make informed decisions tailored to your specific goals and needs.