Total Rating
5.5
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for blood sugar control but may negatively impact lipid profiles and inflammation.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation, risking deficiencies in strict plant-based adherence.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
5
Provides moderate nutrient density from animal proteins but lacks phytonutrient diversity and plant-based bioactive compounds.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies in key nutrients without supplementation.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
6
Moderate adherence potential due to restrictive food choices and potential social challenges.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
7
Balances flexibility with social and travel adaptability but requires moderate planning and tracking.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
6
Requires moderate effort in meal planning and preparation but remains accessible and affordable with staple ingredients.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
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
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
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.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
5
Provides moderate fiber from limited plant sources but falls short of evidence-based recommendations for quantity and diversity.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
7
Provides moderate fiber diversity and prebiotic potential but may lack fermented foods and risk digestive discomfort in some individuals.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
7
Supports sex hormones and micronutrient balance but may risk insulin resistance and thyroid issues with high saturated fat intake.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks flexibility and evidence for optimal carbohydrate balance.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
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.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
6
Offers satisfying protein-rich meals but lacks variety and may feel restrictive over time.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
6
Provides moderate protein support but risks lean mass loss with restrictive elements.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
6
Offers moderate satiety from fats/protein but lacks structured calorie control and flexibility for precise energy management.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
6
Provides adequate protein but may compromise energy availability during calorie restriction, risking muscle catabolism.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
5
Provides adequate protein and carbs but risks deficiencies in B12, iron, and vitamin D without supplementation, limiting athletic performance and recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
6
Provides moderate short-term weight loss potential but lacks robust long-term evidence for sustained fat loss and sustainability.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable long-term adherence.
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.