Total Rating
4.4
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control but risks elevated LDL and inflammation due to high saturated fat and processed animal products.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Limited variety in food groups leads to significant gaps in essential vitamins and minerals like calcium, vitamin C, and folate.
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 protein and some vitamins/minerals but lacks phytonutrient diversity and prioritizes calorie-dense animal products over nutrient-rich plant foods.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for long-term metabolic risks due to restrictive macronutrient composition.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Its extreme restrictions and lack of flexibility significantly hinder long-term adherence and practicality.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, causing significant stress and isolation.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant financial and logistical effort due to restrictive food choices and preparation demands.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
5
Provides adequate protein for satiety but lacks sufficient fiber and may induce cravings due to restrictive carbohydrate limits.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
3
Prioritizes fat restriction over quality, leading to inadequate omega-3s and imbalanced omega-6 intake.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
5
Provides minimal fiber from limited sources, missing recommended quantities and diversity.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
3
Severely restricts fiber and plant-based diversity, risking microbiome imbalance and digestive discomfort.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
3
Severe caloric restriction and micronutrient deficiencies risk disrupting cortisol, thyroid, and sex hormone balance.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Prioritizes short-term weight loss through restrictive macros but lacks adaptability and long-term metabolic 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 adequate amino acids but may lack optimal distribution and nutrient density 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 ⓘ
5
Limited variety and potential for repetitive meals may reduce long-term enjoyment and adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited protein intake risks lean mass loss while promoting fat loss, but moderate caloric availability supports basic training sustainability.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides structured calorie control but lacks flexibility and modern evidence for sustainable energy management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
Limited protein adequacy and severe calorie restriction increase muscle catabolism risk.
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 ⓘ
3
Severely restricts calories and carbohydrates, compromising energy availability and glycogen replenishment critical for 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 ⓘ
5
Promotes short-term calorie deficit but lacks long-term sustainability and evidence for sustained fat loss without significant metabolic adaptation risks.
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.