Total Rating
5.7
out of 10
5.5
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control but has limited evidence for long-term lipid and inflammatory benefits.
7
Improves insulin sensitivity and lipid profiles in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
6
Provides adequate animal-based micronutrients but risks deficiencies in plant-derived vitamins and minerals without fortified foods.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
6
Provides moderate nutrient density through animal products but lacks phytonutrient diversity and fiber from limited plant inclusion.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset benefits in metabolic markers.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
6
Moderate sustainability due to restrictive food choices and potential social challenges, but allows flexibility with non-grain carbs.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict wheat elimination and carb restrictions.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
5
Requires significant cost and effort to avoid wheat while maintaining variety and affordability.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
6
Moderately supports satiety through protein and fat but lacks sufficient fiber and may risk overeating due to restrictive nature.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
Fat Quality ⓘ
6
Prioritizes saturated fats and omega-6 over omega-3, risking inflammation and poor cardiovascular balance.
6
Provides adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
4
Limited fiber diversity and quantity from non-grain sources fall below recommended thresholds.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of fermented/prebiotic foods hinder microbiome support.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
6
Offers moderate support for insulin regulation and satiety but lacks robust evidence for comprehensive hormonal balance.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
5
Severe carb restriction lacks clear evidence-based justification and limits adaptability for diverse goals.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
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.
7
Provides adequate high-quality protein from animal sources but risks insufficiency if intake is not carefully managed.
Taste ⓘ
7
Offers flavorful proteins and fats but limits grain-based dishes, requiring creativity to maintain variety and satisfaction.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
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 while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
6
Provides structured satiety through high-protein/fat foods but lacks explicit calorie tracking mechanisms, risking inconsistent intake control.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle loss due to potential calorie deficits and limited evidence on lean mass preservation.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
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
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
Weight Loss ⓘ
6
Promotes moderate calorie deficit and fat loss but lacks robust long-term evidence and may struggle with sustainability and adherence.
7
Provides moderate short-term weight loss but faces sustainability and metabolic adaptation challenges.
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.