Total Rating
4.4
out of 10
5.1
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.
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
Micronutrients ⓘ
4
Limited variety in food groups leads to significant gaps in essential vitamins and minerals like calcium, vitamin C, and folate.
4
Risks significant deficiencies in B12, vitamin D, and iron without structured 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.
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive food exclusions.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for long-term metabolic risks due to restrictive macronutrient composition.
5
Limited nutritional adequacy and long-term sustainability risks, with benefits mainly for specific intolerances rather than broad overall health.
Sustainability ⓘ
3
Its extreme restrictions and lack of flexibility significantly hinder long-term adherence and practicality.
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, causing significant stress and isolation.
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
5
Requires significant financial and logistical effort due to restrictive food choices and preparation demands.
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
Appetite Control ⓘ
5
Provides adequate protein for satiety but lacks sufficient fiber and may induce cravings due to restrictive carbohydrate limits.
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
Fat Quality ⓘ
3
Prioritizes fat restriction over quality, leading to inadequate omega-3s and imbalanced omega-6 intake.
5
Limited emphasis on healthy fats and omega-3 balance, with potential for inadequate EPA/DHA intake in strict plant-based variations.
Fiber Intake ⓘ
5
Provides minimal fiber from limited sources, missing recommended quantities and diversity.
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
Gut Health ⓘ
3
Severely restricts fiber and plant-based diversity, risking microbiome imbalance and digestive discomfort.
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
Hormonal Support ⓘ
3
Severe caloric restriction and micronutrient deficiencies risk disrupting cortisol, thyroid, and sex hormone balance.
5
Limited evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
Macro Balance ⓘ
5
Prioritizes short-term weight loss through restrictive macros but lacks adaptability and long-term metabolic balance.
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids but may lack optimal distribution and nutrient density in typical adherence.
5
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
Taste ⓘ
5
Limited variety and potential for repetitive meals may reduce long-term enjoyment and adherence.
5
Limited flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
Body Composition ⓘ
5
Limited protein intake risks lean mass loss while promoting fat loss, but moderate caloric availability supports basic training sustainability.
5
Limited evidence supports fat loss without significant lean mass loss, but risks of inadequate protein and nutrient gaps may compromise muscle preservation.
Energy Balance ⓘ
5
Provides structured calorie control but lacks flexibility and modern evidence for sustainable energy management.
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
Lean Mass ⓘ
5
Limited protein adequacy and severe calorie restriction increase muscle catabolism risk.
5
Limited support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
Athletic Support ⓘ
3
Severely restricts calories and carbohydrates, compromising energy availability and glycogen replenishment critical for athletic performance and recovery.
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained 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 restriction but lacks robust evidence for sustained fat loss and 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.