Total Rating
4.6
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Severely restricts critical micronutrients like B12, iodine, and heme iron, risking chronic deficiencies without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Emphasizes some nutrient-dense foods but limits phytonutrient diversity and may include calorie-dense, low-nutrient components.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset moderate disease prevention benefits.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Requires strict raw food focus and limited flexibility, posing challenges for long-term adherence and practicality.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
5
Requires strict food restrictions and meal timing, limiting flexibility and long-term adherence.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
4
Limited protein and fiber may lead to hunger, but some satiety from plant-based foods offers partial control.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Limited emphasis on unsaturated fats and omega-3 sources, with potential reliance on saturated fats without clear cardiovascular benefits.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but lacks diversity in fiber types and may cause digestive discomfort due to high fruit/vegetable emphasis.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
4
Limited micronutrient density and potential caloric restriction may disrupt sex hormones and thyroid function.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
4
Severely restricts protein and fat while prioritizing restrictive plant-based sources, risking nutrient deficiencies and limited adaptability.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
5
Provides limited high-quality protein sources with potential amino acid deficiencies and poor digestibility.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may reduce long-term enjoyment and adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
4
Limited protein and caloric intake risks muscle loss and impairs resistance training support.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
5
Provides moderate satiety from high-volume plant foods but lacks structured calorie control mechanisms and flexibility for different energy goals.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
3
Limited protein and energy availability compromise muscle retention during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
4
Limited macronutrient balance and potential deficiencies hinder performance and recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss and potential metabolic adaptation risks.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable 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.