Total Rating
6.0
out of 10
6.2
out of 10
Metabolic Health ⓘ
5
May temporarily improve insulin sensitivity but risks elevated LDL and inflammation due to high animal protein intake.
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but may lack reliable sources of vitamin D and iodine without supplementation.
6
Provides adequate protein but may lack diversity in micronutrient sources, risking deficiencies in vitamin D, iodine, and certain plant-based iron unless fortified.
Nutrient Density ⓘ
6
Prioritizes high-protein animal sources but lacks phytonutrient diversity and fiber.
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
5
May improve satiety and muscle maintenance but risks chronic disease and nutrient imbalances with long-term adherence.
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances 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 potential cost, social challenges, and long-term adherence variability.
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.
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
Practicality ⓘ
7
Offers balanced protein sources but requires moderate cost and planning effort for long-term adherence.
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
Appetite Control ⓘ
7
High protein supports satiety but may lack sufficient fiber and risk overeating if not balanced with low-energy-density foods.
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
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
Provides moderate healthy fats but may lack optimal omega-3 to omega-6 balance and risk excessive saturated fats from animal protein sources.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and potential for optimal gut health benefits.
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
Gut Health ⓘ
5
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
Hormonal Support ⓘ
6
Provides adequate protein for satiety but may lack balance in micronutrients and fat intake critical for hormonal regulation.
6
Provides moderate support for insulin and satiety hormones but may disrupt cortisol and sex hormones with excessive protein intake or insufficient micronutrients.
Macro Balance ⓘ
7
Provides adequate protein for satiety and muscle support but may overly restrict carbohydrates without clear metabolic benefits.
6
Provides adequate protein for muscle maintenance but risks imbalance if carbs/fats are overly restricted.
Protein Quality ⓘ
6
Provides adequate protein quantity but may lack optimal amino acid balance and digestibility in plant-based components.
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
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 satisfying flavors and satiety but may lack variety unless carefully planned.
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 lean mass preservation and fat loss when balanced with adequate calories and resistance training.
Energy Balance ⓘ
7
Provides moderate satiety and structure for calorie control but lacks flexibility and consistency in real-world adherence.
7
Provides moderate control over calorie intake through satiety from protein but lacks structured portion guidance and may encourage overconsumption of calorie-dense foods.
Lean Mass ⓘ
8
Provides adequate protein and energy to support lean mass retention during weight loss.
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
Athletic Support ⓘ
5
Limited carbohydrate support and potential micronutrient gaps may hinder sustained energy and recovery for high-intensity training.
6
Provides adequate protein for muscle repair but may lack sufficient carbohydrates for endurance and may compromise micronutrient density if not balanced.
Weight Loss ⓘ
6
May support short-term weight loss but lacks robust long-term evidence for sustained fat loss and sustainability.
7
Provides moderate short-term weight loss with sustainable calorie deficit but limited long-term fat loss evidence and potential adherence challenges.
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.