Total Rating
6.8
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Moderately improves blood sugar and lipid profiles but may lack long-term metabolic flexibility and inflammatory benefits.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
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.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term 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.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
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.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
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 fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges and variable long-term adherence.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.