Total Rating
6.4
out of 10
4.0
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control and lipid profiles but lacks robust evidence for long-term metabolic benefits and risks elevated LDL in some individuals.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides most essential micronutrients through animal products but risks vitamin D deficiency without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Provides adequate protein and fat but lacks fiber, phytonutrients, and some micronutrients from restricted plant foods.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Offers moderate benefits for chronic disease risk reduction but may require supplementation for certain nutrients and lacks robust long-term population-level evidence.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
5
Requires strict adherence to plant-based foods with limited flexibility, potentially leading to social and psychological challenges over time.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some meal planning and may limit dietary variety compared to more adaptable diets.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
7
Offers accessible, affordable whole foods with moderate meal planning and preparation effort but may require adjustments for strict adherence.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides adequate protein and low glycemic load but may lack sufficient fiber and long-term sustainability.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks emphasis on EPA/DHA and may include excessive saturated fats from animal sources.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
5
Limited fiber diversity and reliance on processed grains may hinder microbiome diversity and digestive health.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides moderate protein and healthy fats supporting some hormones but lacks robust evidence for comprehensive hormonal balance.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack sufficient fat variety and flexibility for diverse goals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and distribution in practical scenarios.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
6
Offers moderate flavor variety with whole grains and fruits but may lack richness due to low-fat emphasis.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Moderate support for fat loss with potential risks to lean mass preservation due to variable protein adequacy.
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 satiety through protein and whole foods but lacks structured calorie tracking and flexibility for precise energy balance management.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
7
Provides adequate protein but may struggle with energy balance during fat loss, risking muscle catabolism.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate carbohydrates and some protein but risks deficiencies in key micronutrients and lacks specific timing strategies for optimal athletic performance.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but limited evidence for sustained fat loss and risk of nutrient deficiencies.
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.