Total Rating
6.2
out of 10
4.0
out of 10
Metabolic Health ⓘ
7
Generally supports metabolic health through improved insulin sensitivity and lipid profiles but may risk nutrient deficiencies or inflammation if not carefully balanced.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and D without supplementation, leading to significant deficiency risks.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
7
Offers high phytonutrient diversity but may lack optimal bioavailability and require careful planning to balance nutrient density per calorie.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
7
Offers substantial disease prevention benefits but requires careful supplementation to avoid nutrient deficiencies.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
6
Requires significant planning, restricts natural food sources, and may limit social flexibility without compromising long-term health.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
6
Requires significant planning and social adaptation but remains feasible with flexibility and preparation.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
5
Requires careful planning, specialty items, and time, limiting accessibility and affordability for many.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Provides adequate fiber and plant-based satiety but may struggle with protein adequacy and glycemic stability if not carefully balanced.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
6
Limited EPA/DHA intake from ALA sources and potential omega-6 imbalance without careful management.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
7
Supports diverse microbiota and fiber intake but may lack fermented foods and require careful planning to avoid nutrient imbalances.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
5
May lack key micronutrients like B12 and iodine, risking hormonal imbalances if not carefully fortified.
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 risks imbalanced fat intake and insufficient protein for high-demand individuals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
6
Limited by incomplete amino acid profiles and lower digestibility compared to animal proteins, requiring careful planning to meet quality and sufficiency needs.
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 but risks monotony without intentional seasoning and creativity.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Supports moderate fat loss but risks lean mass loss without strict protein adequacy and training adherence.
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 ⓘ
7
Provides moderate control over calorie intake through fiber and volume but requires mindful planning to avoid hidden calories and maintain consistency.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Provides adequate protein with proper planning but faces challenges in sustaining energy and optimal amino acid profiles for muscle preservation.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate energy and protein with proper planning but risks micronutrient deficiencies without supplementation.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
7
Promotes sustainable calorie deficit and fat loss when well-structured but requires careful planning to avoid nutrient deficiencies and maintain adherence.
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.