Total Rating
6.8
out of 10
5.5
out of 10
Metabolic Health ⓘ
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
7
Offers moderate benefits for metabolic health and disease risk reduction but lacks robust long-term population data and may pose nutrient gaps if not carefully managed.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
Body Composition ⓘ
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
Lean Mass ⓘ
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
7
Promotes moderate calorie deficit with flexible eating patterns but lacks robust evidence for sustained fat loss compared to other structured diets.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.