Total Rating
4.4
out of 10
6.9
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 metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
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 for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
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
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for long-term metabolic risks due to restrictive macronutrient composition.
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
Sustainability ⓘ
3
Its extreme restrictions and lack of flexibility significantly hinder long-term adherence and practicality.
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, causing significant stress and isolation.
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
Practicality ⓘ
5
Requires significant financial and logistical effort due to restrictive food choices and preparation demands.
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
Appetite Control ⓘ
5
Provides adequate protein for satiety but lacks sufficient fiber and may induce cravings due to restrictive carbohydrate limits.
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
Fat Quality ⓘ
3
Prioritizes fat restriction over quality, leading to inadequate omega-3s and imbalanced omega-6 intake.
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
Fiber Intake ⓘ
5
Provides minimal fiber from limited sources, missing recommended quantities and diversity.
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
Gut Health ⓘ
3
Severely restricts fiber and plant-based diversity, risking microbiome imbalance and digestive discomfort.
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
Hormonal Support ⓘ
3
Severe caloric restriction and micronutrient deficiencies risk disrupting cortisol, thyroid, and sex hormone balance.
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
Macro Balance ⓘ
5
Prioritizes short-term weight loss through restrictive macros but lacks adaptability and long-term metabolic balance.
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids but may lack optimal distribution and nutrient density in typical adherence.
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
Taste ⓘ
5
Limited variety and potential for repetitive meals may reduce long-term enjoyment and adherence.
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
Body Composition ⓘ
5
Limited protein intake risks lean mass loss while promoting fat loss, but moderate caloric availability supports basic training sustainability.
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
Energy Balance ⓘ
5
Provides structured calorie control but lacks flexibility and modern evidence for sustainable energy management.
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
Lean Mass ⓘ
5
Limited protein adequacy and severe calorie restriction increase muscle catabolism risk.
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
Athletic Support ⓘ
3
Severely restricts calories and carbohydrates, compromising energy availability and glycogen replenishment critical for athletic performance and recovery.
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
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
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.