Total Rating
4.3
out of 10
5.7
out of 10
Metabolic Health ⓘ
5
Limited evidence supports moderate improvements in blood sugar control but potential adverse effects on lipid profiles and inflammation.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
4
Systematic gaps in vitamin C, folate, and iodine due to restrictive food group exclusions.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
4
Limited phytonutrient diversity and reliance on calorie-dense animal products reduce nutrient efficiency per calorie.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
4
Limited nutritional adequacy and potential cardiovascular risks despite historical claims.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Requires strict adherence, limited flexibility, and potential social and psychological challenges.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
4
Severely restricts social and travel flexibility while demanding high preparation effort and limiting adaptability to daily routines.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant financial and logistical effort due to reliance on specialty meats and limited food variety.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
5
Limited protein and fiber may contribute to hunger, while restrictive nature risks cravings and unsustainable adherence.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
4
Prioritizes saturated fats over unsaturated fats and lacks sufficient omega-3s for optimal cardiovascular and cognitive health.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides moderate fiber from vegetables and fruits but falls short of optimal quantity and diversity compared to whole-food plant-based diets.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
3
Limited fiber and prebiotic intake, lacks fermented foods, and may cause digestive discomfort.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Provides moderate fat support for sex hormones but lacks fiber, micronutrients, and evidence for comprehensive hormonal balance.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Provides adequate protein but severely restricts carbohydrates without clear metabolic benefits, limiting adaptability and long-term adherence.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides adequate animal-based protein but lacks optimal amino acid balance and distribution for sustained satiety and muscle preservation.
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
Offers limited flavor variety and restrictive food choices, risking monotony and reduced long-term adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss, with risks of muscle catabolism under restrictive conditions.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks flexibility and long-term sustainability for diverse energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
3
Insufficient protein and potential energy deficit risk impair muscle retention during fat loss.
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 ⓘ
4
Limited carbohydrate intake may hinder energy availability and glycogen replenishment critical for athletic performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Provides moderate short-term weight loss but lacks long-term sustainability and evidence for fat loss over lean mass preservation.
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.