Total Rating
4.9
out of 10
6.0
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, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
5
Limited coverage of key micronutrients like vitamin D and iodine without supplementation.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and exclusion of high-nutrient plant foods reduce nutrient density per calorie.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
5
Limited evidence for broad disease prevention and nutrient adequacy, but potential benefits for specific gut-related conditions.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
4
Requires strict adherence, limited flexibility, and potential for social and psychological challenges, reducing long-term sustainability.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
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 makes long-term adherence challenging.
Practicality ⓘ
5
Requires strict dietary restrictions, limited food variety, and higher cost compared to standard diets, making long-term adherence challenging for most.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
6
Limited fiber and restrictive nature may increase cravings and hunger, but high-fat/protein content can enhance satiety.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
6
Limited omega-3 sources and potential imbalance in omega-6 to omega-3 ratio may negatively impact cardiovascular and inflammatory markers.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
3
Severely restricts fiber-rich foods, leading to low total fiber and limited diversity, which compromises gut health and metabolic benefits.
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 diversity and restrictive nature may hinder microbiome diversity but can alleviate symptoms in specific gut conditions.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
6
Provides moderate support for sex hormones and insulin regulation but lacks robust evidence on systemic hormonal outcomes.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
4
Severely restricts carbohydrates without clear evidence-based rationale for general health, limiting adaptability and functional outcomes.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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 complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
5
Limited flavor variety and restrictive food choices may reduce long-term enjoyment and adherence.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
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 adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
4
Limited structure for calorie control and flexibility across energy goals.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
3
Severely restricts carbohydrates essential for energy and recovery, risking underfueling and impaired performance.
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 ⓘ
5
Limited evidence supports sustained fat loss with potential for metabolic adaptation and poor long-term adherence.
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.