Total Rating
6.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control and lipid profiles but lacks consistent evidence for long-term metabolic benefits and risks elevated LDL in some individuals.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
6
Provides adequate B12, iron, zinc, and calcium but may lack sufficient vitamin D, iodine, and vitamin C without fortified foods or supplements.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Balances calorie-dense animal fats with some plant-based nutrients but limits phytonutrient diversity and bioavailability optimization.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Balances metabolic benefits with potential nutrient gaps and long-term adherence challenges.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Balances restrictive low-carb principles with moderate flexibility but may challenge long-term adherence due to dietary limitations and social compliance risks.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
6
Offers moderate flexibility for social and travel scenarios but requires careful planning and may limit spontaneous eating.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate meal planning and preparation effort compared to simpler diets.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Balances protein, fiber, and low glycemic load to support satiety but lacks robust evidence on sustained appetite suppression.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
6
Prioritizes saturated fats from animal sources over unsaturated fats and lacks sufficient omega-3s from EPA/DHA sources.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
5
Provides moderate fiber from limited plant sources but falls short of optimal diversity and quantity for gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber and plant-based diversity may hinder microbiome diversity and digestive health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Moderately supports hormonal balance with low-carb structure but risks nutrient deficiencies and stress hormone elevation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
6
Provides moderate protein and fat with limited carbohydrate flexibility, but lacks robust evidence for long-term adaptability and metabolic outcomes.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution 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 ⓘ
7
Offers moderate flavor variety and satiety but may lack culinary diversity compared to more flexible diets.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but risks muscle loss if caloric intake is insufficient.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
7
Provides structured satiety through high-protein/fat foods but lacks explicit calorie tracking guidance for precise deficit/surplus management.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
Moderate protein intake may support muscle retention but lacks strong evidence for optimal lean mass preservation during calorie restriction.
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 ⓘ
5
Limited carbohydrate availability may hinder high-intensity performance and glycogen replenishment.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but lacks long-term evidence and may risk metabolic adaptation.
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.