Total Rating
4.6
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar and lipid markers but risks metabolic stress and unsustainable outcomes.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Fails to reliably meet essential micronutrient requirements like B12, D, iodine, and iron without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
4
Relies on low-calorie, minimally processed plant foods with limited phytonutrient diversity and potential bioavailability challenges.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
6
May improve insulin sensitivity but risks nutrient deficiencies and long-term cardiovascular concerns.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Requires strict food restrictions and lacks flexibility, making long-term adherence challenging.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, requiring specific food availability and preparation, reducing real-world adaptability.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
7
Requires moderate affordability and accessibility but involves meal planning and preparation effort.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
7
Balances high-volume, low-energy-density foods with moderate protein and fiber, reducing hunger but requiring careful planning to avoid nutrient gaps.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
3
Severely restricts essential healthy fats and lacks long-chain omega-3s critical for cardiovascular and cognitive health.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
1
Severely restricts fiber sources, leading to inadequate quantity, poor diversity, and lack of functional benefits for gut and metabolic health.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
3
Severely limits dietary fiber, prebiotics, and microbiome-supporting foods, risking digestive distress and reduced microbial diversity.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
3
Severe caloric restriction and potential micronutrient deficiencies disrupt hormonal balance and stress regulation.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
5
Provides adequate protein and fat but severely restricts carbohydrates without clear evidence-based justification for long-term health or performance benefits.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
5
Provides moderate protein sufficiency but lacks optimal amino acid balance and digestibility compared to animal-based sources.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
4
Limited flavor variety and potential for blandness reduce long-term enjoyment and adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
5
Limited protein intake and potential muscle loss risk reduce its effectiveness for improving fat-to-muscle ratio.
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 ⓘ
6
Provides structured calorie control for deficit but lacks flexibility and long-term sustainability.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
5
Limited protein adequacy and potential for excessive fat intake may hinder muscle preservation during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
4
Limited carbohydrate availability and potential micronutrient deficiencies may hinder sustained energy and recovery for athletes.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
3
Creates a severe calorie deficit but risks muscle loss, metabolic slowdown, and unsustainable weight regain.
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.