Total Rating
5.6
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Offers moderate metabolic benefits but risks nutrient deficiencies and lacks robust evidence for optimal metabolic outcomes.
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
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking deficiencies in most strict plant-based variants.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Provides moderate nutrient density with varied plant foods but may lack optimal bioavailability and phytonutrient diversity.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
7
Offers moderate benefits for chronic disease prevention but risks nutrient deficiencies without supplementation.
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 ⓘ
5
Requires significant dietary restriction and planning, limiting long-term adherence and flexibility for most individuals.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world integration despite nutritional benefits.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires moderate effort and cost for strict plant-based adherence but offers flexibility in many traditions.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides moderate protein and fiber but risks hunger if not balanced with energy-dense foods.
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 omega-3 sources and potential omega-6 excess reduce cardiovascular and cognitive benefits.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity from plant-based sources but may lack optimal variety or balance in some traditional interpretations.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Promotes fiber diversity and plant-based nutrients but may lack fermented foods and precise microbiome-targeted strategies.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety but risks deficiencies in critical hormones due to potential low-fat and micronutrient gaps.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides adequate fiber and plant-based nutrients but may lack optimal protein and fat balance without careful planning.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance, digestibility, and nutrient density compared to animal-based sources.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Offers moderate flavor variety but risks blandness without intentional seasoning and cultural adaptation.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
May support fat loss but risks lean mass loss due to potential protein insufficiency and energy availability challenges.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Limited calorie control due to lack of structured guidance but offers satiety benefits from plant-based foods.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
Limited protein quality and potential deficits may hinder muscle preservation without strict supplementation.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate calories and some macronutrients but risks deficiencies in B12, iron, and omega-3s, limiting optimal athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lack long-term sustainability and robust evidence for sustained fat loss.
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.