Total Rating
4.3
out of 10
6.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its impact on metabolic markers, with potential risks from restrictive nutrient profiles.
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
Fails to reliably meet essential micronutrient requirements without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on low-calorie, minimally processed raw foods reduce nutrient density per calorie.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability, with potential deficiencies and insufficient evidence for long-term health 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 ⓘ
3
Requires strict adherence to specific food combinations, limited flexibility, and may lead to social and psychological challenges.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Struggles with social integration, travel flexibility, and long-term sustainability due to strictness and limited adaptability.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
4
Requires specific, often costly ingredients and complex preparation that limits real-world feasibility.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Provides moderate protein and fiber but lacks robust evidence for sustained appetite suppression or long-term satiety.
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
Relies heavily on ALA omega-3s with limited EPA/DHA, risking omega-3 to omega-6 imbalance and suboptimal 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 but limited diversity and evidence-based health outcomes.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut microbiome support.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Provides some fat and protein for hormone synthesis but lacks robust evidence on hormonal outcomes and may risk deficiencies in key micronutrients.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
4
Relies on restrictive, unbalanced macronutrient ratios with insufficient protein and rigid structure, lacking evidence for functional outcomes.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
3
Limited flavor variety and restrictive nature reduce overall enjoyment and adherence potential.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
4
Limited protein intake and restrictive nature may impair lean mass preservation during fat loss.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
4
Limited flexibility for calorie adjustment and potential for under-eating without structured guidance.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
4
Limited protein quality and adequacy may hinder muscle preservation 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 micronutrient deficiencies hinder athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
4
Limited scientific evidence supports sustained fat loss without significant adherence challenges or metabolic 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.