Total Rating
5.4
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
Offers moderate improvements in blood sugar and lipid profiles but lacks robust evidence on long-term metabolic sustainability and inflammation reduction.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
7
Provides adequate micronutrients through animal-based foods but risks deficiencies in vitamin D, iodine, and calcium without fortification or supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
5
Relies on calorie-dense, minimally nutrient-rich animal products with limited phytonutrient diversity.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
5
Provides adequate macronutrients but risks deficiencies without supplementation and has mixed evidence for long-term disease prevention.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Requires strict tracking and rigid food choices, limiting flexibility and long-term adherence.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
4
Requires significant tracking and planning, limiting social flexibility and real-world adaptability.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
5
Requires precise tracking and specialty ingredients, limiting accessibility and long-term feasibility for most.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
7
Provides adequate protein and stable glycemic control but may lack sufficient fiber and risk over-reliance on energy-dense foods.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient omega-3s and may imbalance omega-6 intake.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
4
Limited fiber variety and quantity, prioritizing protein/fat over plant-based sources.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
3
Severely restricts fiber and microbiome-supporting foods, risking digestive distress and limited microbial diversity.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
7
Provides moderate support for insulin, satiety, and sex hormones but lacks robust evidence on cortisol, thyroid, and micronutrient balance.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
6
Provides structured macronutrient tracking but lacks flexibility and evidence for long-term balance.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but lacks diversity in sources and may insufficiently address amino acid balance in some variations.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
7
Offers flavorful, satiating whole foods with moderate variety but limited culinary flexibility.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
7
Promotes fat loss with adequate protein but risks muscle loss with excessive calorie restriction.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
7
Provides structured calorie control but relies heavily on tracking and rigid rules, limiting long-term sustainability.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
7
Provides adequate protein and supports muscle retention during deficit but lacks direct evidence on lean mass outcomes.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
6
Provides adequate protein and timing strategies but risks underfueling and micronutrient deficiencies for high-intensity training.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
6
Promotes calorie deficit through tracking but lacks long-term sustainability and evidence for sustained fat loss.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable long-term adherence.
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.