Total Rating
5.7
out of 10
3.1
out of 10
Metabolic Health ⓘ
6
Limited evidence supports consistent improvements in metabolic markers compared to controlled dietary interventions.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
8
Provides adequate coverage of most essential micronutrients through animal-based foods but may lack diversity in plant-based sources for certain nutrients.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
6
Provides moderate nutrient density through plant foods but lacks diversity and optimal bioavailability strategies.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
6
Offers benefits for chronic disease risk reduction but may require supplementation to avoid nutrient deficiencies.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility, increasing long-term adherence challenges.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, requiring significant planning and resource availability.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
5
Requires significant time, cost, and effort for meal prep and sourcing, limiting long-term adherence for most individuals.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
5
Moderate protein and fiber content may support satiety but lacks robust evidence for sustained appetite suppression.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
7
Emphasizes whole-food fats but may lack sufficient omega-3s and balance with saturated fats.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
2
Severely restricts fiber sources to animal products, lacking diversity and quantity needed for gut and metabolic health.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented foods and may compromise nutrient balance, limiting microbiome support.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
May lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack fat diversity and flexibility for different goals.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility but may lack optimal distribution and nutrient balance in typical intake patterns.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
5
Limited flavor variety and potential for monotony may hinder long-term enjoyment and adherence.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
6
May support moderate fat loss but risks lean mass loss due to potential protein insufficiency and limited evidence for optimal muscle preservation.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
5
Provides moderate satiety through high fiber but lacks structured calorie control and flexibility for precise energy management.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
5
Limited protein quality and energy availability may hinder lean mass retention during calorie restriction.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
5
Provides adequate carbohydrates and some protein but risks nutrient deficiencies and may struggle with energy availability for high-intensity training.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss without significant adherence challenges.
3
Creates a temporary calorie deficit but risks muscle loss, metabolic slowdown, and poor long-term adherence.
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.