Total Rating
6.2
out of 10
6.4
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
Improves blood sugar and lipid profiles but varies based on dietary quality and individual response.
Micronutrients ⓘ
6
Provides adequate B12, iron, zinc, and calcium but may lack sufficient vitamin D, iodine, and vitamin C without fortified foods or supplements.
6
Provides adequate protein and fat but may lack sufficient vitamin D, calcium, and iodine without fortified foods or supplements.
Nutrient Density ⓘ
6
Balances calorie-dense animal fats with some plant-based nutrients but limits phytonutrient diversity and bioavailability optimization.
6
Provides adequate protein and fat but lacks phytonutrient diversity and may prioritize calorie-dense foods over nutrient-rich plant sources.
Overall Health ⓘ
7
Balances metabolic benefits with potential nutrient gaps and long-term adherence challenges.
7
Offers metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
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
Balances flexibility with potential for dietary restrictions and social challenges.
Lifestyle Fit ⓘ
6
Offers moderate flexibility for social and travel scenarios but requires careful planning and may limit spontaneous eating.
6
Offers moderate flexibility but faces challenges in social integration and travel adaptability.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate meal planning and preparation effort compared to simpler diets.
7
Offers accessible, affordable staples with moderate meal planning effort but may require adjustments for long-term sustainability.
Appetite Control ⓘ
7
Balances protein, fiber, and low glycemic load to support satiety but lacks robust evidence on sustained appetite suppression.
7
Moderately effective in reducing hunger through protein and fat satiety, but may lack fiber and risk overeating high-energy-density foods.
Fat Quality ⓘ
6
Prioritizes saturated fats from animal sources over unsaturated fats and lacks sufficient omega-3s from EPA/DHA sources.
7
Provides moderate healthy fats but risks poor omega-3 to omega-6 balance and excessive saturated fats in many versions.
Fiber Intake ⓘ
5
Provides moderate fiber from limited plant sources but falls short of optimal diversity and quantity for gut and metabolic health.
5
Provides moderate fiber from vegetables but often falls short of recommended quantities and lacks diversity in fiber types.
Gut Health ⓘ
5
Limited fiber and plant-based diversity may hinder microbiome diversity and digestive health.
5
Limited fiber and prebiotic content may hinder microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Moderately supports hormonal balance with low-carb structure but risks nutrient deficiencies and stress hormone elevation.
6
Moderately supports hormonal balance but risks cortisol elevation and micronutrient deficiencies if not carefully structured.
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 carbohydrate restriction without clear metabolic benefit.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in typical adherence.
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and nutrient density in plant-based variations.
Taste ⓘ
7
Offers moderate flavor variety and satiety but may lack culinary diversity compared to more flexible diets.
7
Offers moderate flavor variety and adaptability but may lack complexity compared to more diverse diets.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but risks muscle loss if caloric intake is insufficient.
7
Effectively promotes fat loss with moderate lean mass preservation when protein adequacy is ensured.
Energy Balance ⓘ
7
Provides structured satiety through high-protein/fat foods but lacks explicit calorie tracking guidance for precise deficit/surplus management.
7
Provides moderate control over calorie intake through satiety from protein/fat but lacks structured portion guidance and risks hidden calories without tracking.
Lean Mass ⓘ
5
Moderate protein intake may support muscle retention but lacks strong evidence for optimal lean mass preservation during calorie restriction.
7
Moderately supports lean mass retention during weight loss when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Limited carbohydrate availability may hinder high-intensity performance and glycogen replenishment.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, though adequate protein and fats can support some athletic demands.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but lacks long-term evidence and may risk metabolic adaptation.
7
Effectively creates calorie deficit and supports fat loss but faces sustainability challenges and potential metabolic adaptation risks.
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.