Total Rating
5.7
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control but has limited evidence for long-term lipid and inflammatory benefits.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
6
Provides adequate animal-based micronutrients but risks deficiencies in plant-derived vitamins and minerals without fortified foods.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density through animal products but lacks phytonutrient diversity and fiber from limited plant inclusion.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset benefits in metabolic markers.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
6
Moderate sustainability due to restrictive food choices and potential social challenges, but allows flexibility with non-grain carbs.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict wheat elimination and carb restrictions.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires significant cost and effort to avoid wheat while maintaining variety and affordability.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
Moderately supports satiety through protein and fat but lacks sufficient fiber and may risk overeating due to restrictive nature.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
6
Prioritizes saturated fats and omega-6 over omega-3, risking inflammation and poor cardiovascular balance.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
4
Limited fiber diversity and quantity from non-grain sources fall below recommended thresholds.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of fermented/prebiotic foods hinder microbiome support.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Offers moderate support for insulin regulation and satiety but lacks robust evidence for comprehensive hormonal balance.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Severe carb restriction lacks clear evidence-based justification and limits adaptability for diverse goals.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack diversity in protein sources and potential for inadequate distribution in typical intake patterns.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
7
Offers flavorful proteins and fats but limits grain-based dishes, requiring creativity to maintain variety and satisfaction.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Promotes fat loss with moderate protein intake but risks lean mass loss due to restrictive carbohydrate elimination and limited evidence for sustained muscle preservation.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides structured satiety through high-protein/fat foods but lacks explicit calorie tracking mechanisms, risking inconsistent intake control.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle loss due to potential calorie deficits and limited evidence on lean mass preservation.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
4
Limited carbohydrate intake may hinder high-intensity performance and recovery, though adequate protein and fats support some aspects of athletic function.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Promotes moderate calorie deficit and fat loss but lacks robust long-term evidence and may struggle with sustainability and adherence.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.