Total Rating
3.3
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
Limited evidence supports improvements in metabolic markers, with potential risks from nutrient deficiencies and lack of balanced dietary context.
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, D, iodine, and calcium, leading to significant deficiency risks.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
2
Primarily water with minimal nutrients per calorie and limited phytonutrient diversity.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
3
Lacks essential nutrients and lacks robust 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 ⓘ
4
Limited flexibility and potential nutritional deficiencies reduce long-term adherence potential.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
3
Severely limits social engagement, travel adaptability, and daily routine integration due to restrictive food requirements and lack of flexibility.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Requires minimal cost and effort but lacks variety and may strain adherence due to restrictive nature.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
3
Severely limited protein and fiber, leading to frequent hunger and unsustainable cravings.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
1
Severely lacks essential unsaturated fats, omega-3s, and balanced fat profiles, risking cardiovascular and neurological deficiencies.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
3
Provides minimal fiber with poor diversity and fails to meet recommended daily intake for optimal gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder 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 ⓘ
3
Severely restricts calories and nutrients, disrupting insulin, cortisol, and sex hormone balance while lacking essential micronutrients for hormonal function.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
2
Severely restricts all macronutrients, compromising essential nutrient intake and metabolic function.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
2
Severely lacks sufficient high-quality protein sources to meet recovery, satiety, and muscle preservation needs.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
2
Celery juice's strong, unappealing flavor and extreme dietary monotony severely limit enjoyment and adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
3
Severely restricts protein and calories, risking muscle loss and impairing training performance.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
2
Lacks structure for calorie control, promotes unintended overeating, and has minimal evidence for sustainable energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, leading to significant muscle catabolism and impaired training performance.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
2
Severely lacks caloric density, macronutrient balance, and essential micronutrients critical for sustained athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Limited calorie deficit potential with poor sustainability and minimal 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.