Total Rating
5.5
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for blood sugar control but may negatively impact lipid profiles and inflammation.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation, risking deficiencies in strict plant-based adherence.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Provides moderate nutrient density from animal proteins but lacks phytonutrient diversity and plant-based bioactive compounds.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies in key nutrients without supplementation.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Moderate adherence potential due to restrictive food choices and potential social challenges.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
7
Balances flexibility with social and travel adaptability but requires moderate planning and tracking.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
6
Requires moderate effort in meal planning and preparation but remains accessible and affordable with staple ingredients.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Moderate satiety from fiber and plant-based protein, but potential for glycemic fluctuations and cravings with high-carb, low-fat composition.
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
Provides moderate saturated fats and some omega-3s but lacks sufficient unsaturated fats and may have an imbalanced omega-6 to omega-3 ratio.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
5
Provides moderate fiber from limited plant sources but falls short of evidence-based recommendations for quantity and diversity.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
7
Provides moderate fiber diversity and prebiotic potential but may lack fermented foods and risk digestive discomfort in some individuals.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
7
Supports sex hormones and micronutrient balance but may risk insulin resistance and thyroid issues with high saturated fat intake.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks flexibility and evidence for optimal carbohydrate balance.
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 complete amino acids and good digestibility, but may lack optimal distribution and nutrient diversity in typical adherence.
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 satisfying protein-rich meals but lacks variety and may feel restrictive over time.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Provides moderate protein support but risks lean mass loss with restrictive elements.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Offers moderate satiety from fats/protein but lacks structured calorie control and flexibility for precise energy management.
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 may compromise energy availability during calorie restriction, risking muscle catabolism.
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 carbs but risks deficiencies in B12, iron, and vitamin D without supplementation, limiting athletic performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Provides moderate short-term weight loss potential 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.