Total Rating
6.0
out of 10
5.7
out of 10
Metabolic Health ⓘ
5
May temporarily improve insulin sensitivity but risks elevated LDL and inflammation due to high animal protein intake.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack reliable sources of vitamin D and iodine without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Prioritizes high-protein animal sources but lacks phytonutrient diversity and fiber.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
May improve satiety and muscle maintenance but risks chronic disease and nutrient imbalances with long-term adherence.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Moderate flexibility and accessibility but may face long-term adherence challenges due to potential cost, variety limitations, and social dining complexities.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
6
Offers moderate flexibility for social and travel scenarios but may strain adherence due to reliance on animal proteins and limited plant-based options.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Offers balanced protein sources but requires moderate cost and planning effort for long-term adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
High protein supports satiety but may lack sufficient fiber and risk overeating if not balanced with low-energy-density foods.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
7
Provides moderate healthy fats from whole foods but lacks optimal omega-3 to omega-6 balance and may include excessive saturated fats from animal proteins.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and potential for optimal gut health benefits.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides adequate protein for satiety but may lack balance in micronutrients and fat intake critical for hormonal regulation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
7
Provides adequate protein for satiety and muscle support but may overly restrict carbohydrates without clear metabolic benefits.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides adequate protein quantity but may lack optimal amino acid balance and digestibility in plant-based components.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
7
Offers a range of flavorful animal proteins with adaptability to diverse cuisines, though limited plant-based options may reduce long-term variety.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Provides adequate protein for lean mass preservation but may lack optimal amino acid balance and energy density for sustained fat loss and training performance.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
7
Provides moderate satiety and structure for calorie control but lacks flexibility and consistency in real-world adherence.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
8
Provides adequate protein and energy to support lean mass retention during weight loss.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
5
Limited carbohydrate support and potential micronutrient gaps may hinder sustained energy and recovery for high-intensity training.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
May support short-term weight loss but lacks robust long-term evidence for sustained fat loss and sustainability.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.