Total Rating
4.9
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve gut-related inflammation and blood sugar control but lacks robust evidence for broader metabolic health benefits.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
5
Limited coverage of key micronutrients like vitamin D and 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 ⓘ
5
Limited phytonutrient diversity and exclusion of high-nutrient plant foods reduce nutrient density per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited evidence for broad disease prevention and nutrient adequacy, but potential benefits for specific gut-related conditions.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
4
Requires strict adherence, limited flexibility, and potential for social and psychological challenges, reducing long-term sustainability.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Requires extreme dietary restrictions that significantly limit social engagement, travel flexibility, and daily convenience.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires strict dietary restrictions, limited food variety, and higher cost compared to standard diets, making long-term adherence challenging for most.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Limited fiber and restrictive nature may increase cravings and hunger, but high-fat/protein content can enhance satiety.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
6
Limited omega-3 sources and potential imbalance in omega-6 to omega-3 ratio may negatively impact cardiovascular and inflammatory markers.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
3
Severely restricts fiber-rich foods, leading to low total fiber and limited diversity, which compromises gut health and metabolic benefits.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
5
Limited fiber diversity and restrictive nature may hinder microbiome diversity but can alleviate symptoms in specific gut conditions.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate support for sex hormones and insulin regulation but lacks robust evidence on systemic hormonal outcomes.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
4
Severely restricts carbohydrates without clear evidence-based rationale for general health, limiting adaptability and functional outcomes.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
7
Provides adequate animal-based proteins but may lack optimal distribution and micronutrient synergy for muscle recovery.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
5
Limited flavor variety and restrictive food choices may reduce long-term enjoyment and adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
4
Limited evidence supports fat loss with minimal lean mass loss, but lacks robust studies on long-term body composition outcomes.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
4
Limited structure for calorie control and flexibility across energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
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 ⓘ
3
Severely restricts carbohydrates essential for energy and recovery, risking underfueling and impaired performance.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss with potential for metabolic adaptation and poor 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.