Total Rating
5.9
out of 10
8.1
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.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients through animal-based foods but risks deficiencies in vitamin C and D without supplementation.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
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.
8
Balances nutrient-rich plant and animal foods but includes some processed items and less phytonutrient diversity compared to strict plant-based diets.
Overall Health ⓘ
6
Offers moderate metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
5
Requires strict meal planning and precise macronutrient ratios, limiting flexibility and long-term adherence.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
3
Requires strict meal planning and social restrictions, limiting flexibility and real-world adaptability.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
5
Requires precise meal planning and tracking, limiting affordability and accessibility for long-term adherence.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
7
Balances protein and fiber to moderate hunger but may lack sufficient satiety signals from high-volume, low-energy-density foods.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
7
Balances moderate healthy fats with potential saturated fat reliance but lacks emphasis on omega-3s from marine sources.
8
It emphasizes healthy fats and balances omega-3 to omega-6, but may not prioritize high-fat sources as much as other diets.
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.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
4
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
6
Provides moderate insulin and satiety support but lacks robust evidence for broader hormonal regulation.
8
Balances macronutrients and micronutrients to support stable insulin, leptin, and cortisol levels, but lacks focused optimization for sex hormones and thyroid function.
Macro Balance ⓘ
7
Offers a structured macronutrient ratio with reasonable protein and fat levels but lacks adaptability for diverse goals and individual needs.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
8
Provides adequate high-quality animal proteins with balanced amino acids and digestibility, though practical intake patterns may vary.
7
Provides balanced protein sources with adequate amino acids but relies on moderate animal protein and may lack optimal leucine for maximal muscle synthesis.
Taste ⓘ
5
Limited variety and restrictive macronutrient ratios may reduce meal enjoyment and long-term adherence.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
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
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
6
Provides structured macronutrient ratios that can aid calorie control but lacks explicit portion guidance and flexibility for varied energy goals.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
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 optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
5
Limited carbohydrate availability and restrictive macronutrient ratios may hinder high-intensity performance and recovery.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
6
Provides moderate weight loss potential with balanced macronutrients but limited long-term sustainability and evidence compared to other diets.
7
Promotes moderate weight loss through balanced calorie intake and satiety from fiber and water-rich foods, but lacks the extreme deficit potential of more restrictive diets.
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.