Total Rating
6.8
out of 10
5.5
out of 10
Metabolic Health ⓘ
7
Moderately improves blood sugar and lipid profiles but may lack long-term metabolic flexibility and inflammatory benefits.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage through diverse animal and plant sources but may risk deficiencies in vitamin D or iodine without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
7
Balances nutrient-rich proteins and fats but limits phytonutrient diversity and may rely on processed foods.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
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.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
6
Moderate flexibility in maintenance phase but strict initial phases reduce long-term adherence potential.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires initial strictness that may challenge long-term adherence.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires structured meal planning and initial phase restrictions.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
6
Balances protein and fiber to moderate hunger but may induce cravings during restrictive phases.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
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
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
7
Provides moderate fiber from whole foods but falls short of optimal diversity and quantity compared to plant-based diets.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
5
Limited fiber and plant diversity, with potential digestive challenges but some fermented food inclusion.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
7
Moderately supports hormone balance through balanced macronutrients but lacks robust evidence on specific hormonal outcomes.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
7
Provides balanced protein and healthy fats but restricts carbohydrates too rigidly for long-term adaptability.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in some phases.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
7
Offers flavorful proteins and fats with seasoning options but may lack variety and adaptability in strict phases.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
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 while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
7
Provides structured macronutrient guidance but lacks explicit calorie tracking and may lead to inconsistent energy intake due to phased restrictions.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
6
Provides moderate protein but may compromise energy availability during fat loss, risking muscle catabolism.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
5
Provides moderate protein and healthy fats but may inadequately support high-intensity energy needs and glycogen replenishment for athletes.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
7
Provides moderate calorie deficit and fat loss potential with structured phases but faces sustainability challenges and variable long-term adherence.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation challenges.
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.