Total Rating
3.8
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
Limited evidence supports sustained metabolic benefits, with risks of insulin resistance and lipid imbalances from extreme calorie restriction.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
2
Severely lacks essential vitamins and minerals like B12, D, and iron, leading to high deficiency risk.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Relies heavily on calorie-dense animal products with limited phytonutrient diversity and potential bioavailability trade-offs.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
3
Likely leads to nutrient deficiencies and metabolic risks due to processed ingredients and unsustainable restrictions.
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
Relies on short-term restrictive eating patterns that trigger cravings, social disruption, and long-term metabolic risks, making long-term adherence highly unlikely.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Limited flexibility during strict phases disrupts social and travel scenarios, increasing stress and reducing long-term adherence.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Requires minimal preparation and affordability but may lack flexibility and long-term sustainability.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
2
Relies on high sugar and low protein/fiber, leading to intense cravings and hunger despite calorie restriction.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
7
Emphasizes whole-food unsaturated fats but may lack sufficient EPA/DHA and risk imbalanced omega-6 to omega-3 ratios.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
1
Severely deficient in fiber quantity and quality, relying on processed foods that lack diverse, nutrient-dense fiber sources.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
2
Severely compromises gut microbiome diversity and promotes inflammatory, low-fiber, ultra-processed foods linked to digestive distress.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
2
Severely disrupts hormonal balance through extreme caloric restriction, nutrient deficiencies, and erratic blood sugar fluctuations.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
3
Severely restricts protein and fiber while prioritizing high-sugar snacks, leading to metabolic stress and poor long-term adherence.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids and digestibility but may lack optimal distribution and nutrient density in some contexts.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Offers moderate flavor satisfaction but limited variety and potential satiety issues.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
2
Severely lacks protein and nutrients, risking muscle loss and metabolic dysfunction.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Limited calorie control due to reliance on satiety cues without structured tracking or portion guidance.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking significant lean mass loss during fat loss.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
3
Lacks sufficient carbohydrates for energy, essential micronutrients, and balanced macronutrients to support training and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Creates a calorie deficit but risks weight regain and metabolic instability due to structured cheat days.
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.