Total Rating
5.7
out of 10
6.2
out of 10
Metabolic Health ⓘ
6
Limited evidence supports consistent improvements in metabolic markers compared to controlled dietary interventions.
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
Micronutrients ⓘ
8
Provides adequate coverage of most essential micronutrients through animal-based foods but may lack diversity in plant-based sources for certain nutrients.
6
Provides adequate protein but may lack diversity in micronutrient sources, risking deficiencies in vitamin D, iodine, and certain plant-based iron unless fortified.
Nutrient Density ⓘ
6
Provides moderate nutrient density through plant foods but lacks diversity and optimal bioavailability strategies.
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
6
Offers benefits for chronic disease risk reduction but may require supplementation to avoid nutrient deficiencies.
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances with long-term adherence.
Sustainability ⓘ
4
Requires strict plant-based adherence with limited flexibility, increasing long-term adherence challenges.
6
Moderate sustainability due to potential cost, social challenges, and long-term adherence variability.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, requiring significant planning and resource availability.
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
Practicality ⓘ
5
Requires significant time, cost, and effort for meal prep and sourcing, limiting long-term adherence for most individuals.
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
Appetite Control ⓘ
5
Moderate protein and fiber content may support satiety but lacks robust evidence for sustained appetite suppression.
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
Fat Quality ⓘ
7
Emphasizes whole-food fats but may lack sufficient omega-3s and balance with saturated fats.
6
Provides moderate healthy fats but may lack optimal omega-3 to omega-6 balance and risk excessive saturated fats from animal protein sources.
Fiber Intake ⓘ
2
Severely restricts fiber sources to animal products, lacking diversity and quantity needed for gut and metabolic health.
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented foods and may compromise nutrient balance, limiting microbiome support.
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
Hormonal Support ⓘ
5
May lack sufficient fat and micronutrients critical for hormone synthesis and regulation.
6
Provides moderate support for insulin and satiety hormones but may disrupt cortisol and sex hormones with excessive protein intake or insufficient micronutrients.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack fat diversity and flexibility for different goals.
6
Provides adequate protein for muscle maintenance but risks imbalance if carbs/fats are overly restricted.
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.
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
Taste ⓘ
5
Limited flavor variety and potential for monotony may hinder long-term enjoyment and adherence.
7
Offers satisfying flavors and satiety but may lack variety unless carefully planned.
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.
7
Effectively supports lean mass preservation and fat loss when balanced with adequate calories and resistance training.
Energy Balance ⓘ
5
Provides moderate satiety through high fiber but lacks structured calorie control and flexibility for precise energy management.
7
Provides moderate control over calorie intake through satiety from protein but lacks structured portion guidance and may encourage overconsumption of calorie-dense foods.
Lean Mass ⓘ
5
Limited protein quality and energy availability may hinder lean mass retention during calorie restriction.
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
Athletic Support ⓘ
5
Provides adequate carbohydrates and some protein but risks nutrient deficiencies and may struggle with energy availability for high-intensity training.
6
Provides adequate protein for muscle repair but may lack sufficient carbohydrates for endurance and may compromise micronutrient density if not balanced.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss without significant adherence challenges.
7
Provides moderate short-term weight loss with sustainable calorie deficit but limited long-term fat loss evidence and potential adherence 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.