Total Rating
3.4
out of 10
4.0
out of 10
Metabolic Health ⓘ
6
Provides short-term metabolic benefits but risks long-term metabolic stress and unsustainable outcomes.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
3
Severely restricts micronutrient diversity and risks chronic deficiencies without fortification or supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, minimally nutrient-rich processed foods with limited phytonutrient diversity and poor bioavailability.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
4
Risks of nutrient deficiencies and long-term sustainability issues outweigh short-term metabolic benefits.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
2
Requires extreme restriction, lacks flexibility, and is unsustainable for long-term adherence due to psychological and practical challenges.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
2
Severely restricts social engagement, travel flexibility, and daily convenience, making long-term adherence highly challenging.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
3
Requires specialized, expensive foods and strict meal planning that disrupts daily life and is hard to sustain long-term.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
5
Temporarily suppresses hunger but risks rebound overeating and poor 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 ⓘ
3
Severely restricts essential fats and lacks balanced omega-3 sources, risking cardiovascular and hormonal imbalances.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
2
Severely restricts fiber quantity and diversity, risking digestive and metabolic dysfunction.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
3
Severely restricts dietary fiber and microbiome-supporting foods, risking gut dysbiosis and digestive distress.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
3
Severely disrupts insulin, cortisol, and sex hormone regulation while increasing metabolic and appetite dysregulation risks.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
3
Severely restricts protein and carbohydrates, risking metabolic slowdown and nutrient deficiencies while relying on fat for caloric density.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
3
Severely limits protein sufficiency and amino acid completeness, risking muscle loss and inadequate recovery.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
3
Severely restricts flavor diversity and leads to monotonous, unappealing meals that hinder long-term adherence.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
5
Promotes rapid fat loss but risks significant lean mass loss and compromises resistance training performance.
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 ⓘ
5
Provides short-term calorie deficit control but lacks long-term sustainability and flexibility for varied energy goals.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
3
Severely restricts energy intake, leading to significant muscle catabolism and poor lean mass preservation during caloric deficit.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
2
Severe calorie restriction compromises energy availability, nutrient adequacy, and recovery, impairing athletic performance and sustainability.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
4
Promotes rapid initial weight loss but lacks sustainability, risks metabolic slowdown, and high regain likelihood.
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.