Total Rating
5.7
out of 10
4.0
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control but has limited evidence for long-term lipid and inflammatory benefits.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
6
Provides adequate animal-based micronutrients but risks deficiencies in plant-derived vitamins and minerals without fortified foods.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
Nutrient Density ⓘ
6
Provides moderate nutrient density through animal products but lacks phytonutrient diversity and fiber from limited plant inclusion.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset benefits in metabolic markers.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
6
Moderate sustainability due to restrictive food choices and potential social challenges, but allows flexibility with non-grain carbs.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict wheat elimination and carb restrictions.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
5
Requires significant cost and effort to avoid wheat while maintaining variety and affordability.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
6
Moderately supports satiety through protein and fat but lacks sufficient fiber and may risk overeating due to restrictive nature.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
6
Prioritizes saturated fats and omega-6 over omega-3, risking inflammation and poor cardiovascular balance.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
Fiber Intake ⓘ
4
Limited fiber diversity and quantity from non-grain sources fall below recommended thresholds.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of fermented/prebiotic foods hinder microbiome support.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Offers moderate support for insulin regulation and satiety but lacks robust evidence for comprehensive hormonal balance.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
5
Severe carb restriction lacks clear evidence-based justification and limits adaptability for diverse goals.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
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.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
7
Offers flavorful proteins and fats but limits grain-based dishes, requiring creativity to maintain variety and satisfaction.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
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.
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 ⓘ
6
Provides structured satiety through high-protein/fat foods but lacks explicit calorie tracking mechanisms, risking inconsistent intake control.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle loss due to potential calorie deficits and limited evidence on lean mass preservation.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
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 fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
Promotes moderate calorie deficit and fat loss but lacks robust long-term evidence and may struggle with sustainability and 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.