Total Rating
6.4
out of 10
6.0
out of 10
Metabolic Health ⓘ
7
Balances anti-inflammatory and nutrient-dense foods but lacks robust long-term metabolic outcome data compared to other diets.
7
Moderately improves blood sugar, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
6
Provides some essential micronutrients but has gaps in B12, D, and iodine unless supplemented, and relies on animal products for adequate bioavailability.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
8
Prioritizes high-nutrient, low-calorie plant foods and bioavailable animal products, enhancing nutrient efficiency per calorie.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability due to restrictive elimination of key food groups and reliance on supplementation.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
6
Balances specific food requirements with moderate flexibility but may strain adherence due to cost, preparation time, and limited cultural adaptability.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but requires significant planning and specific food access, limiting adaptability to varied social and travel contexts.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
6
Requires specific, often expensive ingredients and meticulous planning, limiting accessibility and affordability for many.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
7
Provides adequate protein and fiber but lacks robust evidence on sustained appetite suppression compared to other diets.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
7
Emphasizes whole-food unsaturated fats and includes EPA/DHA from fish but may imbalance omega-6 intake and rely on moderate saturated fats from animal sources.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity from whole plant foods, supporting gut and metabolic health.
6
Provides moderate fiber from plant foods but lacks diversity and may fall short of optimal intake due to exclusion of grains and legumes.
Gut Health ⓘ
7
Promotes moderate fiber diversity and includes fermented/prebiotic foods but lacks broad plant variety and robust microbiome evidence.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
6
Provides moderate micronutrient support but lacks robust evidence for direct hormonal regulation.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks adaptability and evidence for broad macro balance.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
6
Provides adequate animal-based protein but relies on incomplete plant sources that may limit amino acid balance and digestibility.
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
6
Offers moderate flavor variety through plant-based and animal-based components but risks blandness if not creatively prepared.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
6
Provides moderate protein but risks lean mass loss due to restrictive nature and limited evidence on fat-muscle ratio improvement.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
5
Provides moderate satiety through nutrient-dense foods but lacks structured calorie control and flexibility for intentional energy management.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
5
Provides moderate protein but may struggle with sufficient amino acid profile and energy availability for optimal lean mass preservation during caloric restriction.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients for most athletes but lacks optimized timing strategies and may require supplementation to meet high training demands.
5
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
5
May lead to modest weight loss due to calorie restriction but lacks robust evidence for sustained fat loss or long-term adherence.
7
Promotes moderate weight loss through satiety and protein intake but faces sustainability challenges and limited long-term evidence.
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.