Total Rating
4.7
out of 10
4.0
out of 10
Metabolic Health ⓘ
5
May improve some metabolic markers but risks nutrient deficiencies and inconsistent evidence for long-term metabolic benefits.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, leading to chronic deficiency risks.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Provides high nutrient density per calorie from diverse plant foods but faces bioavailability challenges and anti-nutrient limitations.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
5
Significantly increases risk of nutrient deficiencies and long-term sustainability challenges.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
4
Requires significant time, planning, and resource access, limiting long-term practicality and adaptability.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
4
Limited social flexibility and travel adaptability hinder practical integration into diverse daily routines.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
4
Requires significant financial, logistical, and time investment for consistent adherence.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
5
Limited protein and glycemic stability may hinder satiety, but high fiber and low energy density can partially support appetite regulation.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance hinder cardiovascular and inflammatory benefits.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity but may lack balance in fermentable fibers and practical tolerance for some individuals.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented foods and may cause digestive discomfort in some individuals.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
5
Limited support for hormone regulation due to potential deficiencies in fat, micronutrients, and risk of calorie restriction elevating cortisol.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
3
Severely restricts protein and fat while prioritizing raw plant-based carbs, risking nutrient deficiencies and poor adaptability.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
3
Relies on incomplete, low-digestibility plant proteins with insufficient essential amino acids and poor leucine content for muscle synthesis.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
5
Limited by blandness and monotony, though creativity can enhance flavor diversity.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
5
Limited protein adequacy and risk of lean mass loss hinder fat-to-muscle ratio improvement.
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 ⓘ
4
Limited calorie control due to low energy density and lack of structured portion guidance, risking under-eating or inconsistent intake.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
4
Limited macronutrient adequacy and micronutrient coverage may hinder performance and recovery.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
5
May induce short-term weight loss but lacks robust evidence for sustained fat loss and faces sustainability 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.