Total Rating
5.5
out of 10
6.0
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control and weight loss but lacks robust evidence for sustained metabolic benefits and could elevate inflammatory markers in some individuals.
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 B12, zinc, and iron but risks deficiencies in calcium, vitamin D, and iodine due to exclusion of dairy and fortified foods.
4
Lacks essential vitamins like B12 and D, and critical minerals like iodine without supplementation.
Nutrient Density ⓘ
7
Offers a high concentration of vitamins, minerals, and phytonutrients from whole foods but limits plant diversity and includes some processed items.
7
Provides high nutrient density from animal sources but lacks plant-based phytonutrient diversity.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability risks outweigh short-term metabolic benefits.
6
Offers potential benefits for metabolic markers but risks nutrient deficiencies and lacks robust evidence for long-term disease prevention.
Sustainability ⓘ
4
Requires strict elimination of multiple food groups, limiting long-term adherence and flexibility.
5
Limited flexibility and strict food restrictions may hinder long-term adherence and practicality for most individuals.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, creating significant lifestyle barriers.
5
Limited flexibility in social settings and travel makes long-term adherence challenging.
Practicality ⓘ
5
Requires significant time, cost, and planning to avoid restricted foods while maintaining variety and accessibility.
6
It requires significant cost, planning, and preparation effort compared to more accessible dietary patterns.
Appetite Control ⓘ
7
Balances protein and fat for satiety but may lack sufficient fiber and risk cravings due to restricted food groups.
7
Provides moderate satiety through protein and fat but may lack fiber and risk overeating due to energy-dense foods.
Fat Quality ⓘ
7
Emphasizes high-quality unsaturated fats and omega-3s from fish but may lack balance in omega-6 intake and restrict some natural saturated fat sources.
8
Includes omega-3s from fish and avoids trans fats, but may have higher saturated fat intake from animal sources.
Fiber Intake ⓘ
6
Provides moderate fiber from vegetables and fruits but lacks diversity and quantity compared to optimal recommendations.
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 ⓘ
6
Limited fiber diversity and exclusion of key prebiotic/fermented foods may hinder microbiome diversity but still supports reduced processed food intake.
5
Limited fiber and prebiotic diversity, excludes fermented foods, and may cause digestive discomfort due to low plant-based content.
Hormonal Support ⓘ
6
Limited support for thyroid function and potential micronutrient gaps may hinder hormonal balance.
7
Provides balanced macronutrients and micronutrients but lacks robust evidence for specific hormonal outcomes.
Macro Balance ⓘ
5
Restricts carbohydrates and promotes high fat intake without clear evidence-based adaptability for diverse metabolic needs.
6
Provides moderate protein and healthy fats but lacks adaptability and may restrict carbohydrates unnecessarily.
Protein Quality ⓘ
7
Provides high-quality animal proteins with complete amino acids but may struggle with consistent sufficiency if not carefully planned.
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 with seasoning potential but limited by strict exclusions and potential monotony in meal structures.
7
Offers rich, varied flavors with high satiety, though strict adherence may limit some culinary diversity.
Body Composition ⓘ
5
Limited support for lean mass preservation and fat loss synergy due to restrictive nature and lack of long-term evidence.
7
Promotes fat loss with adequate protein but risks muscle loss under restrictive conditions.
Energy Balance ⓘ
5
Provides structured food choices that can aid calorie control but lacks explicit tracking and flexibility for sustained energy management.
6
Offers moderate satiety from protein and fiber but lacks structured calorie control and flexibility for precise energy management.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder lean mass preservation during caloric restriction.
7
Provides adequate protein but limited evidence on lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Limited carbohydrate availability and potential micronutrient deficiencies risk impairing performance and recovery.
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
Provides moderate short-term weight loss but lacks long-term sustainability and may lead to rebound weight gain.
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.