Total Rating
6.8
out of 10
5.7
out of 10
Metabolic Health ⓘ
7
Moderately improves blood sugar and lipid profiles but may lack long-term metabolic flexibility and inflammatory benefits.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
7
Balances moderate protein and healthy fats with some nutrient gaps but lacks robust long-term population-level evidence for chronic disease prevention.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
8
Emphasizes whole-food unsaturated fats and omega-3s from fish but may lack sufficient omega-3 to omega-6 balance in some variations.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
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 some phases.
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 flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
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.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
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
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges and variable long-term adherence.
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.