Total Rating
6.2
out of 10
6.0
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, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
6
Provides adequate B12, iron, zinc, and calcium but may lack sufficient vitamin D, iodine, and vitamin C without fortified foods or supplements.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
6
Balances calorie-dense animal fats with some plant-based nutrients but limits phytonutrient diversity and bioavailability optimization.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
7
Balances metabolic benefits with potential nutrient gaps and long-term adherence challenges.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
6
Balances restrictive low-carb principles with moderate flexibility but may challenge long-term adherence due to dietary limitations and social compliance risks.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
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 makes long-term adherence challenging.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate meal planning and preparation effort compared to simpler diets.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
7
Balances protein, fiber, and low glycemic load to support satiety but lacks robust evidence on sustained appetite suppression.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
6
Prioritizes saturated fats from animal sources over unsaturated fats and lacks sufficient omega-3s from EPA/DHA sources.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
5
Provides moderate fiber from limited plant sources but falls short of optimal diversity and quantity for gut and metabolic health.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
5
Limited fiber and plant-based diversity may hinder microbiome diversity and digestive health.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
6
Moderately supports hormonal balance with low-carb structure but risks nutrient deficiencies and stress hormone elevation.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
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 moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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 complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
7
Offers moderate flavor variety and satiety but may lack culinary diversity compared to more flexible diets.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but risks muscle loss if caloric intake is insufficient.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
7
Provides structured satiety through high-protein/fat foods but lacks explicit calorie tracking guidance for precise deficit/surplus management.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
5
Moderate protein intake may support muscle retention but lacks strong evidence for optimal lean mass preservation during calorie restriction.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Limited carbohydrate availability may hinder high-intensity performance and glycogen replenishment.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but lacks long-term evidence and may risk metabolic adaptation.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.