Total Rating
5.5
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Moderately improves insulin sensitivity and lipid profiles but lacks robust evidence for long-term metabolic benefits and may elevate inflammatory markers in some populations.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
5
Limited coverage of calcium, iodine, and vitamin C due to exclusion of dairy, seafood, and many fruits/vegetables.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Relies heavily on calorie-dense animal products with limited phytonutrient diversity and bioavailability of certain nutrients.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
6
Offers potential metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Requires significant dietary restriction and may lack flexibility, potentially reducing long-term adherence.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Limited social flexibility and rigid food choices reduce adaptability to real-world lifestyles.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires access to specialty meats and fats, which may limit affordability and variety compared to standard diets.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Balances protein and fat for satiety but may lack fiber and risk overeating due to energy-dense 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 ⓘ
6
Prioritizes saturated fats from whole foods but lacks optimal omega-3 balance and may elevate cardiovascular risks.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
2
Severely limited fiber quantity and diversity, failing to meet basic dietary recommendations for gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
4
Limited fiber and plant-based foods hinder microbiome diversity and digestive support.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation and satiety but may elevate cortisol and risk micronutrient deficiencies if not carefully balanced.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides adequate protein and fat but lacks flexibility and may overemphasize saturated fats.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids and digestibility but may lack optimal distribution and nutrient density in some formulations.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
6
Offers flavorful animal-based proteins but limits vegetable variety and may feel repetitive without creative seasoning.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Promotes fat loss but may compromise lean mass preservation due to potential protein insufficiency and energy availability challenges.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides moderate satiety through high-fat/protein but lacks structured calorie control and flexibility for different energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
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
Provides adequate protein and fats but may inadequately support high-intensity training due to low carbohydrate intake.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss compared to other diets.
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.