Total Rating
6.8
out of 10
3.1
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.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
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.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
7
Promotes moderate calorie deficit with flexible eating patterns but lacks robust evidence for sustained fat loss compared to other structured diets.
3
Creates a temporary calorie deficit but risks muscle loss, metabolic slowdown, and poor long-term adherence.
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.