Total Rating
6.0
out of 10
8.1
out of 10
Metabolic Health ⓘ
5
May temporarily improve insulin sensitivity but risks elevated LDL and inflammation due to high animal protein intake.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack reliable sources of vitamin D and iodine without supplementation.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
6
Prioritizes high-protein animal sources but lacks phytonutrient diversity and fiber.
8
Balances nutrient-rich plant and animal foods but includes some processed items and less phytonutrient diversity compared to strict plant-based diets.
Overall Health ⓘ
5
May improve satiety and muscle maintenance but risks chronic disease and nutrient imbalances with long-term adherence.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
6
Moderate flexibility and accessibility but may face long-term adherence challenges due to potential cost, variety limitations, and social dining complexities.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
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.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
7
Offers balanced protein sources but requires moderate cost and planning effort for long-term adherence.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
7
High protein supports satiety but may lack sufficient fiber and risk overeating if not balanced with low-energy-density foods.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
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.
8
It emphasizes healthy fats and balances omega-3 to omega-6, but may not prioritize high-fat sources as much as other diets.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and potential for optimal gut health benefits.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
5
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
6
Provides adequate protein for satiety but may lack balance in micronutrients and fat intake critical for hormonal regulation.
8
Balances macronutrients and micronutrients to support stable insulin, leptin, and cortisol levels, but lacks focused optimization for sex hormones and thyroid function.
Macro Balance ⓘ
7
Provides adequate protein for satiety and muscle support but may overly restrict carbohydrates without clear metabolic benefits.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
6
Provides adequate protein quantity but may lack optimal amino acid balance and digestibility in plant-based components.
7
Provides balanced protein sources with adequate amino acids but relies on moderate animal protein and may lack optimal leucine for maximal muscle synthesis.
Taste ⓘ
7
Offers a range of flavorful animal proteins with adaptability to diverse cuisines, though limited plant-based options may reduce long-term variety.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
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
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
7
Provides moderate satiety and structure for calorie control but lacks flexibility and consistency in real-world adherence.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
8
Provides adequate protein and energy to support lean mass retention during weight loss.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Limited carbohydrate support and potential micronutrient gaps may hinder sustained energy and recovery for high-intensity training.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
6
May support short-term weight loss but lacks robust long-term evidence for sustained fat loss and sustainability.
7
Promotes moderate weight loss through balanced calorie intake and satiety from fiber and water-rich foods, but lacks the extreme deficit potential of more restrictive diets.
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.