Total Rating
4.3
out of 10
4.0
out of 10
Metabolic Health ⓘ
5
Limited evidence supports moderate improvements in blood sugar control but potential adverse effects on lipid profiles and inflammation.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
4
Systematic gaps in vitamin C, folate, and iodine due to restrictive food group exclusions.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
4
Limited phytonutrient diversity and reliance on calorie-dense animal products reduce nutrient efficiency per calorie.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
4
Limited nutritional adequacy and potential cardiovascular risks despite historical claims.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
3
Requires strict adherence, limited flexibility, and potential social and psychological challenges.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
4
Severely restricts social and travel flexibility while demanding high preparation effort and limiting adaptability to daily routines.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
5
Requires significant financial and logistical effort due to reliance on specialty meats and limited food variety.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
5
Limited protein and fiber may contribute to hunger, while restrictive nature risks cravings and unsustainable adherence.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
4
Prioritizes saturated fats over unsaturated fats and lacks sufficient omega-3s for optimal cardiovascular and cognitive health.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
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.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
3
Limited fiber and prebiotic intake, lacks fermented foods, and may cause digestive discomfort.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
5
Provides moderate fat support for sex hormones but lacks fiber, micronutrients, and evidence for comprehensive hormonal balance.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
5
Provides adequate protein but severely restricts carbohydrates without clear metabolic benefits, limiting adaptability and long-term adherence.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
6
Provides adequate animal-based protein but lacks optimal amino acid balance and distribution for sustained satiety and muscle preservation.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
5
Offers limited flavor variety and restrictive food choices, risking monotony and reduced long-term adherence.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss, with risks of muscle catabolism under restrictive conditions.
6
Promotes fat loss with adequate protein but lacks robust evidence for long-term lean mass preservation and may compromise training performance due to potential nutrient gaps.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks flexibility and long-term sustainability for diverse energy goals.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
3
Insufficient protein and potential energy deficit risk impair muscle retention during fat loss.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
4
Limited carbohydrate intake may hinder energy availability and glycogen replenishment critical for athletic performance and recovery.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
5
Provides moderate short-term weight loss but lacks long-term sustainability and evidence for fat loss over lean mass preservation.
6
May induce short-term weight loss but lacks robust evidence for sustained fat loss and long-term sustainability.
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.