Total Rating
5.7
out of 10
6.0
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, lipid profiles, and inflammation but shows mixed long-term effects on metabolic flexibility and cardiometabolic risk.
Micronutrients ⓘ
6
Provides adequate animal-based micronutrients but risks deficiencies in plant-derived vitamins and minerals without fortified foods.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
6
Provides moderate nutrient density through animal products but lacks phytonutrient diversity and fiber from limited plant inclusion.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset benefits in metabolic markers.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
6
Moderate sustainability due to restrictive food choices and potential social challenges, but allows flexibility with non-grain carbs.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
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 makes long-term adherence challenging.
Practicality ⓘ
5
Requires significant cost and effort to avoid wheat while maintaining variety and affordability.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
6
Moderately supports satiety through protein and fat but lacks sufficient fiber and may risk overeating due to restrictive nature.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
6
Prioritizes saturated fats and omega-6 over omega-3, risking inflammation and poor cardiovascular balance.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
4
Limited fiber diversity and quantity from non-grain sources fall below recommended thresholds.
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 ⓘ
4
Limited fiber diversity and exclusion of fermented/prebiotic foods hinder microbiome support.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
6
Offers moderate support for insulin regulation and satiety but lacks robust evidence for comprehensive hormonal balance.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
5
Severe carb restriction lacks clear evidence-based justification and limits adaptability for diverse goals.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
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 complete amino acids and good digestibility, but may lack optimal distribution and nutrient density compared to balanced modern diets.
Taste ⓘ
7
Offers flavorful proteins and fats but limits grain-based dishes, requiring creativity to maintain variety and satisfaction.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
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 adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
6
Provides structured satiety through high-protein/fat foods but lacks explicit calorie tracking mechanisms, risking inconsistent intake control.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle loss due to potential calorie deficits and limited evidence on lean mass preservation.
7
Provides adequate protein but limited evidence on 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
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment, though adequate protein and fats support muscle repair and hormone production.
Weight Loss ⓘ
6
Promotes moderate calorie deficit and fat loss but lacks robust long-term evidence and may struggle with sustainability and 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.