Total Rating
5.9
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for blood sugar and lipid profiles but lacks robust long-term evidence for comprehensive metabolic health improvements.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients through animal-based foods but risks deficiencies in vitamin C and D without supplementation.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
7
Offers a balanced mix of macronutrients and includes diverse nutrient-dense foods but lacks emphasis on phytonutrient diversity and minimally processed plant-based options.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
6
Offers moderate metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
5
Requires strict meal planning and precise macronutrient ratios, limiting flexibility and long-term adherence.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Requires strict meal planning and social restrictions, limiting flexibility and real-world adaptability.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
5
Requires precise meal planning and tracking, limiting affordability and accessibility for long-term adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
7
Balances protein and fiber to moderate hunger but may lack sufficient satiety signals from high-volume, low-energy-density foods.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
7
Balances moderate healthy fats with potential saturated fat reliance but lacks emphasis on omega-3s from marine sources.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
7
Provides adequate fiber from diverse plant sources but falls short of maximizing gut microbiome diversity and metabolic benefits compared to higher-fiber diets.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
4
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
6
Provides moderate insulin and satiety support but lacks robust evidence for broader hormonal regulation.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
7
Offers a structured macronutrient ratio with reasonable protein and fat levels but lacks adaptability for diverse goals and individual needs.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
8
Provides adequate high-quality animal proteins with balanced amino acids and digestibility, though practical intake patterns may vary.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
5
Limited variety and restrictive macronutrient ratios may reduce meal enjoyment and long-term adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
6
Offers moderate support for fat loss and lean mass preservation but lacks robust long-term evidence for consistent body composition improvements.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
6
Provides structured macronutrient ratios that can aid calorie control but lacks explicit portion guidance and flexibility for varied energy goals.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
6
Moderate protein intake supports muscle retention but may struggle with energy availability and MPS stimulation during caloric restriction.
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 ⓘ
5
Limited carbohydrate availability and restrictive macronutrient ratios may hinder high-intensity performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
6
Provides moderate weight loss potential with balanced macronutrients but limited long-term sustainability and evidence compared to other diets.
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.