Total Rating
3.3
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, iodine, and calcium, leading to significant deficiency risks.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
2
Primarily water with minimal nutrients per calorie and limited phytonutrient diversity.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
3
Lacks essential nutrients and lacks robust evidence for long-term health benefits.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Limited flexibility and potential nutritional deficiencies reduce long-term adherence potential.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
7
Requires minimal cost and effort but lacks variety and may strain adherence due to restrictive nature.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
3
Severely limited protein and fiber, leading to frequent hunger and unsustainable cravings.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
1
Severely lacks essential unsaturated fats, omega-3s, and balanced fat profiles, risking cardiovascular and neurological deficiencies.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
3
Provides minimal fiber with poor diversity and fails to meet recommended daily intake for optimal gut and metabolic health.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
4
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome support.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
3
Severely restricts calories and nutrients, disrupting insulin, cortisol, and sex hormone balance while lacking essential micronutrients for hormonal function.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
2
Severely restricts all macronutrients, compromising essential nutrient intake and metabolic function.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
2
Severely lacks sufficient high-quality protein sources to meet recovery, satiety, and muscle preservation needs.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
2
Celery juice's strong, unappealing flavor and extreme dietary monotony severely limit enjoyment and adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
3
Severely restricts protein and calories, risking muscle loss and impairing training performance.
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 ⓘ
2
Lacks structure for calorie control, promotes unintended overeating, and has minimal evidence for sustainable energy management.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, leading to significant muscle catabolism and impaired training performance.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
2
Severely lacks caloric density, macronutrient balance, and essential micronutrients critical for sustained athletic 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 ⓘ
3
Limited calorie deficit potential with poor sustainability and minimal evidence for sustained fat loss.
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.