Total Rating
4.6
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for blood sugar and inflammation but lacks robust evidence on long-term lipid profiles and metabolic flexibility.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
3
Severely restricts critical micronutrients like B12, iodine, and heme iron, risking chronic deficiencies without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Emphasizes some nutrient-dense foods but limits phytonutrient diversity and may include calorie-dense, low-nutrient components.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset moderate disease prevention benefits.
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.
Sustainability ⓘ
4
Requires strict raw food focus and limited flexibility, posing challenges for long-term adherence and practicality.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
3
Its strictness and limited flexibility severely hinder integration with social, travel, and work demands.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires strict food restrictions and meal timing, limiting flexibility and long-term adherence.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
4
Limited protein and fiber may lead to hunger, but some satiety from plant-based foods offers partial control.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
5
Limited emphasis on unsaturated fats and omega-3 sources, with potential reliance on saturated fats without clear cardiovascular benefits.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but lacks diversity in fiber types and may cause digestive discomfort due to high fruit/vegetable emphasis.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Severely restricts dietary fiber and microbial diversity, risking gut dysbiosis and digestive distress.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
4
Limited micronutrient density and potential caloric restriction may disrupt sex hormones and thyroid function.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
4
Severely restricts protein and fat while prioritizing restrictive plant-based sources, risking nutrient deficiencies and limited adaptability.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Provides limited high-quality protein sources with potential amino acid deficiencies and poor digestibility.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may reduce long-term enjoyment and adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
4
Limited protein and caloric intake risks muscle loss and impairs resistance training support.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Provides moderate satiety from high-volume plant foods but lacks structured calorie control mechanisms and flexibility for different energy goals.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
Limited protein and energy availability compromise muscle retention during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited macronutrient balance and potential deficiencies hinder performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss and potential metabolic adaptation risks.
7
Promotes moderate calorie deficit with flexible eating patterns but lacks robust evidence for sustained fat loss compared to other structured 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.