Total Rating
4.3
out of 10
6.0
out of 10
Metabolic Health ⓘ
5
Limited evidence supports moderate improvements in blood sugar control but potential adverse effects on lipid profiles and inflammation.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
4
Systematic gaps in vitamin C, folate, and iodine due to restrictive food group exclusions.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
4
Limited phytonutrient diversity and reliance on calorie-dense animal products reduce nutrient efficiency per calorie.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
4
Limited nutritional adequacy and potential cardiovascular risks despite historical claims.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
3
Requires strict adherence, limited flexibility, and potential social and psychological challenges.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
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 makes long-term adherence challenging.
Practicality ⓘ
5
Requires significant financial and logistical effort due to reliance on specialty meats and limited food variety.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
5
Limited protein and fiber may contribute to hunger, while restrictive nature risks cravings and unsustainable adherence.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
4
Prioritizes saturated fats over unsaturated fats and lacks sufficient omega-3s for optimal cardiovascular and cognitive health.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
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.
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 ⓘ
3
Limited fiber and prebiotic intake, lacks fermented foods, and may cause digestive discomfort.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
5
Provides moderate fat support for sex hormones but lacks fiber, micronutrients, and evidence for comprehensive hormonal balance.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
5
Provides adequate protein but severely restricts carbohydrates without clear metabolic benefits, limiting adaptability and long-term adherence.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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 complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
5
Offers limited flavor variety and restrictive food choices, risking monotony and reduced long-term adherence.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
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 adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks flexibility and long-term sustainability for diverse energy goals.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
3
Insufficient protein and potential energy deficit risk impair muscle retention during fat loss.
7
Provides adequate protein but limited evidence on 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
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
Provides moderate short-term weight loss but lacks long-term sustainability and evidence for fat loss over lean mass preservation.
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.