Total Rating
5.9
out of 10
4.8
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
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
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 essential micronutrients like B12 and iodine without supplementation, risking chronic 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.
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
Overall Health ⓘ
6
Offers moderate metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
Sustainability ⓘ
5
Requires strict meal planning and precise macronutrient ratios, limiting flexibility and long-term adherence.
3
Requires strict raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, making long-term adherence challenging.
Lifestyle Fit ⓘ
3
Requires strict meal planning and social restrictions, limiting flexibility and real-world adaptability.
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
Practicality ⓘ
5
Requires precise meal planning and tracking, limiting affordability and accessibility for long-term adherence.
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
Appetite Control ⓘ
7
Balances protein and fiber to moderate hunger but may lack sufficient satiety signals from high-volume, low-energy-density foods.
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
Fat Quality ⓘ
7
Balances moderate healthy fats with potential saturated fat reliance but lacks emphasis on omega-3s from marine sources.
5
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
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.
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
Gut Health ⓘ
4
Limited fiber and plant diversity may hinder microbiome diversity and digestive health.
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
Hormonal Support ⓘ
6
Provides moderate insulin and satiety support but lacks robust evidence for broader hormonal regulation.
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt 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.
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
Protein Quality ⓘ
8
Provides adequate high-quality animal proteins with balanced amino acids and digestibility, though practical intake patterns may vary.
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
Taste ⓘ
5
Limited variety and restrictive macronutrient ratios may reduce meal enjoyment and long-term adherence.
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
Body Composition ⓘ
6
Offers moderate support for fat loss and lean mass preservation but lacks robust long-term evidence for consistent body composition improvements.
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
Energy Balance ⓘ
6
Provides structured macronutrient ratios that can aid calorie control but lacks explicit portion guidance and flexibility for varied energy goals.
4
Limited structure for calorie control and prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
Lean Mass ⓘ
6
Moderate protein intake supports muscle retention but may struggle with energy availability and MPS stimulation during caloric restriction.
4
Limited protein quality and potential energy deficits may hinder muscle retention during caloric restriction.
Athletic Support ⓘ
5
Limited carbohydrate availability and restrictive macronutrient ratios may hinder high-intensity performance and recovery.
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal athletic performance and recovery.
Weight Loss ⓘ
6
Provides moderate weight loss potential with balanced macronutrients but limited long-term sustainability and evidence compared to other diets.
5
Limited evidence for sustained fat loss and potential adherence challenges.
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.