Total Rating
6.4
out of 10
5.5
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.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
7
Provides most essential micronutrients through animal products but risks vitamin D deficiency without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
7
Provides adequate protein and fat but lacks fiber, phytonutrients, and some micronutrients from restricted plant foods.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
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.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
5
Requires strict adherence to plant-based foods with limited flexibility, potentially leading to social and psychological challenges over time.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
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.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
7
Offers accessible, affordable whole foods with moderate meal planning and preparation effort but may require adjustments for strict adherence.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
7
Provides adequate protein and low glycemic load but may lack sufficient fiber and long-term sustainability.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but lacks emphasis on EPA/DHA and may include excessive saturated fats from animal sources.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
5
Provides minimal fiber from limited plant sources, falling short of recommended quantities and diversity.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
5
Limited fiber diversity and reliance on processed grains may hinder microbiome diversity and digestive health.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
6
Provides moderate protein and healthy fats supporting some hormones but lacks robust evidence for comprehensive hormonal balance.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
6
Provides adequate protein and fiber but may lack sufficient fat variety and flexibility for diverse goals.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
Protein Quality ⓘ
7
Provides adequate high-quality protein from animal sources but may lack optimal amino acid balance and distribution in practical scenarios.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
6
Offers moderate flavor variety with whole grains and fruits but may lack richness due to low-fat emphasis.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
Body Composition ⓘ
6
Moderate support for fat loss with potential risks to lean mass preservation due to variable protein adequacy.
7
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
6
Provides moderate satiety through protein and whole foods but lacks structured calorie tracking and flexibility for precise energy balance management.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
7
Provides adequate protein but may struggle with energy balance during fat loss, risking muscle catabolism.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
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
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but limited evidence for sustained fat loss and risk of nutrient deficiencies.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation 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.