Total Rating
4.4
out of 10
6.8
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 profiles but may lack long-term metabolic flexibility and inflammatory benefits.
Micronutrients ⓘ
4
Limited variety in food groups leads to significant gaps in essential vitamins and minerals like calcium, vitamin C, and folate.
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
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.
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for long-term metabolic risks due to restrictive macronutrient composition.
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
Sustainability ⓘ
3
Its extreme restrictions and lack of flexibility significantly hinder long-term adherence and practicality.
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, causing significant stress and isolation.
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
Practicality ⓘ
5
Requires significant financial and logistical effort due to restrictive food choices and preparation demands.
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
Appetite Control ⓘ
5
Provides adequate protein for satiety but lacks sufficient fiber and may induce cravings due to restrictive carbohydrate limits.
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
Fat Quality ⓘ
3
Prioritizes fat restriction over quality, leading to inadequate omega-3s and imbalanced omega-6 intake.
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
Fiber Intake ⓘ
5
Provides minimal fiber from limited sources, missing recommended quantities and diversity.
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
Gut Health ⓘ
3
Severely restricts fiber and plant-based diversity, risking microbiome imbalance and digestive discomfort.
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
Hormonal Support ⓘ
3
Severe caloric restriction and micronutrient deficiencies risk disrupting cortisol, thyroid, and sex hormone balance.
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
5
Prioritizes short-term weight loss through restrictive macros but lacks adaptability and long-term metabolic balance.
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids but may lack optimal distribution and nutrient density in typical adherence.
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
Taste ⓘ
5
Limited variety and potential for repetitive meals may reduce long-term enjoyment and adherence.
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
Body Composition ⓘ
5
Limited protein intake risks lean mass loss while promoting fat loss, but moderate caloric availability supports basic training sustainability.
7
Effectively supports fat loss while preserving lean mass through balanced protein and moderate caloric restriction, but lacks robust long-term evidence for sustained body composition improvements.
Energy Balance ⓘ
5
Provides structured calorie control but lacks flexibility and modern evidence for sustainable energy management.
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
Lean Mass ⓘ
5
Limited protein adequacy and severe calorie restriction increase muscle catabolism risk.
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
Athletic Support ⓘ
3
Severely restricts calories and carbohydrates, compromising energy availability and glycogen replenishment critical for athletic performance and recovery.
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
Weight Loss ⓘ
5
Promotes short-term calorie deficit but lacks long-term sustainability and evidence for sustained fat loss without significant metabolic adaptation risks.
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges 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.