Total Rating
5.9
out of 10
4.0
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.
5
Limited evidence supports its impact on metabolic markers, with potential risks in lipid profiles and inflammation.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients through animal-based foods but risks deficiencies in vitamin C and D without supplementation.
3
Lacks vitamin C and other essential micronutrients, leading to significant deficiencies.
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.
4
Limited phytonutrient diversity and lack of fiber compromise nutrient density despite high bioavailability of certain nutrients.
Overall Health ⓘ
6
Offers moderate metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
3
Severe nutrient deficiencies and potential chronic disease risks outweigh potential short-term metabolic benefits.
Sustainability ⓘ
5
Requires strict meal planning and precise macronutrient ratios, limiting flexibility and long-term adherence.
3
Requires extreme dietary restriction, lacks flexibility, and poses challenges for long-term adherence and social integration.
Lifestyle Fit ⓘ
3
Requires strict meal planning and social restrictions, limiting flexibility and real-world adaptability.
3
Severely limits social engagement, travel flexibility, and adaptability to personal or cultural preferences.
Practicality ⓘ
5
Requires precise meal planning and tracking, limiting affordability and accessibility for long-term adherence.
6
Requires significant financial and logistical effort due to cost, limited food variety, and preparation simplicity.
Appetite Control ⓘ
7
Balances protein and fiber to moderate hunger but may lack sufficient satiety signals from high-volume, low-energy-density foods.
6
High protein and fat content enhance satiety but lack fiber and may trigger cravings, limiting long-term appetite control.
Fat Quality ⓘ
7
Balances moderate healthy fats with potential saturated fat reliance but lacks emphasis on omega-3s from marine sources.
5
Provides some omega-3s from animal sources but lacks unsaturated fats and may elevate saturated fat intake.
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.
1
Provides no dietary fiber, severely compromising gut health and metabolic function.
Gut Health ⓘ
4
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
1
Severely lacks dietary fiber, prebiotics, and fermented foods, which are essential for gut microbiome diversity and digestive health.
Hormonal Support ⓘ
6
Provides moderate insulin and satiety support but lacks robust evidence for broader hormonal regulation.
5
Provides adequate protein and fat for satiety but lacks critical micronutrients impacting hormone synthesis and regulation.
Macro Balance ⓘ
7
Offers a structured macronutrient ratio with reasonable protein and fat levels but lacks adaptability for diverse goals and individual needs.
4
Severely restricts carbohydrates and limits macro adaptability, risking metabolic and nutritional imbalances.
Protein Quality ⓘ
8
Provides adequate high-quality animal proteins with balanced amino acids and digestibility, though practical intake patterns may vary.
9
Provides high-quality, complete animal proteins with optimal amino acid profiles, digestibility, and sufficient quantity for muscle recovery and satiety.
Taste ⓘ
5
Limited variety and restrictive macronutrient ratios may reduce meal enjoyment and long-term adherence.
5
Limited variety and potential monotony may reduce long-term enjoyment despite flavorful meat-based meals.
Body Composition ⓘ
6
Offers moderate support for fat loss and lean mass preservation but lacks robust long-term evidence for consistent body composition improvements.
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 macronutrient ratios that can aid calorie control but lacks explicit portion guidance and flexibility for varied energy goals.
5
Limited structure for calorie control and flexibility across goals, but high satiety may aid short-term adherence.
Lean Mass ⓘ
6
Moderate protein intake supports muscle retention but may struggle with energy availability and MPS stimulation during caloric restriction.
6
Provides adequate protein but lacks robust evidence for lean mass preservation during caloric restriction.
Athletic Support ⓘ
5
Limited carbohydrate availability and restrictive macronutrient ratios may hinder high-intensity performance and recovery.
5
Provides adequate protein and fats but severely limits carbohydrates, which are critical for most athletes' energy and recovery.
Weight Loss ⓘ
6
Provides moderate weight loss potential with balanced macronutrients but limited long-term sustainability and evidence compared to other diets.
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.