Total Rating
4.4
out of 10
6.4
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
Generally supports metabolic health through whole foods but lacks consistent evidence for all markers and may have variability based on implementation.
Micronutrients ⓘ
4
Limited variety in food groups leads to significant gaps in essential vitamins and minerals like calcium, vitamin C, and folate.
6
Provides adequate micronutrients in most cases but risks deficiencies in B12, D, iodine, and iron without supplementation or fortified 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.
8
Prioritizes whole foods and phytonutrient diversity but may lack optimal bioavailability and calorie density in some variations.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for long-term metabolic risks due to restrictive macronutrient composition.
6
Offers moderate benefits for chronic disease risk but risks nutrient deficiencies and sustainability challenges with strict plant-based versions.
Sustainability ⓘ
3
Its extreme restrictions and lack of flexibility significantly hinder long-term adherence and practicality.
6
Moderate flexibility and accessibility but potential for strictness and cost barriers may hinder long-term adherence.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, causing significant stress and isolation.
5
Moderate social and travel flexibility but rigid restrictions limit real-world adaptability.
Practicality ⓘ
5
Requires significant financial and logistical effort due to restrictive food choices and preparation demands.
6
Requires moderate cost and accessibility but may lack flexibility for real-world meal planning and preparation.
Appetite Control ⓘ
5
Provides adequate protein for satiety but lacks sufficient fiber and may induce cravings due to restrictive carbohydrate limits.
7
Provides moderate satiety through fiber and protein but may lack consistent evidence for long-term appetite suppression.
Fat Quality ⓘ
3
Prioritizes fat restriction over quality, leading to inadequate omega-3s and imbalanced omega-6 intake.
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and may overemphasize omega-6s.
Fiber Intake ⓘ
5
Provides minimal fiber from limited sources, missing recommended quantities and diversity.
8
Significantly enhances gut microbiome diversity and supports metabolic health through diverse, whole-food fiber sources.
Gut Health ⓘ
3
Severely restricts fiber and plant-based diversity, risking microbiome imbalance and digestive discomfort.
7
Promotes fiber diversity and fermented foods but may lack strict microbiome diversity due to variable implementation.
Hormonal Support ⓘ
3
Severe caloric restriction and micronutrient deficiencies risk disrupting cortisol, thyroid, and sex hormone balance.
6
Provides moderate support for hormones through balanced macronutrients but risks deficiencies in key micronutrients if not carefully planned.
Macro Balance ⓘ
5
Prioritizes short-term weight loss through restrictive macros but lacks adaptability and long-term metabolic balance.
7
Offers moderate macro flexibility but lacks rigorous evidence for optimal ratios in diverse populations.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids but may lack optimal distribution and nutrient density in typical adherence.
5
Relies on incomplete plant proteins with lower digestibility and amino acid balance, risking insufficient leucine and muscle synthesis support.
Taste ⓘ
5
Limited variety and potential for repetitive meals may reduce long-term enjoyment and adherence.
6
Offers moderate flavor variety but risks blandness without intentional seasoning or creativity.
Body Composition ⓘ
5
Limited protein intake risks lean mass loss while promoting fat loss, but moderate caloric availability supports basic training sustainability.
6
May support fat loss with adequate protein but risks muscle loss and lacks robust evidence for optimal body composition outcomes.
Energy Balance ⓘ
5
Provides structured calorie control but lacks flexibility and modern evidence for sustainable energy management.
6
Provides moderate satiety through whole foods but lacks structured calorie control mechanisms and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein adequacy and severe calorie restriction increase muscle catabolism risk.
5
Moderate protein intake and energy availability may support muscle retention but lack robust evidence for optimal lean mass preservation during caloric restriction.
Athletic Support ⓘ
3
Severely restricts calories and carbohydrates, compromising energy availability and glycogen replenishment critical for athletic performance and recovery.
6
Provides adequate nutrients for general health but may lack optimal macronutrient balance and energy density for high-intensity athletic performance.
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
May support moderate weight loss through calorie deficit but lacks robust evidence for sustained fat loss and faces sustainability challenges.
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.