Total Rating
3.4
out of 10
6.8
out of 10
Metabolic Health ⓘ
3
Likely impairs blood sugar stability, elevates triglycerides, and promotes chronic inflammation due to alcohol-centric focus.
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, vitamin D, and iodine without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
3
Relies heavily on calorie-dense, nutrient-poor foods with limited phytonutrient diversity and poor bioavailability.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
3
Likely insufficient in essential nutrients and associated with chronic disease risks due to potential alcohol or restrictive components.
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
Requires significant dietary restrictions and may lack flexibility, leading to challenges in long-term adherence and practicality.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Limited flexibility and potential social conflicts due to alcohol focus may hinder real-world adherence.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
3
Relies on alcohol, which is costly, inaccessible in some regions, and disruptive to daily life.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
4
Relies on alcohol for satiety, which may suppress short-term hunger but risks long-term cravings and poor nutrient balance.
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
Limited emphasis on high-quality unsaturated fats and omega-3 balance, with potential for harmful fat intake from alcohol and processed foods.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
2
Severely lacking in diverse, nutrient-dense fiber sources and associated health benefits.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Likely low in fiber and includes alcohol, which disrupts gut microbiome and causes 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 ⓘ
4
Limited micronutrient adequacy and potential insulin/glucose instability may hinder hormonal balance.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Provides basic macronutrient structure but lacks adaptability and evidence-based optimization for diverse health and performance goals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
3
Relies on poor-quality, incomplete protein sources with insufficient amino acid balance and digestibility.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
3
Lacks variety and flavorful food options, leading to limited enjoyment and potential adherence challenges.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk without strict adherence to caloric and nutrient balance.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
4
Lacks structured calorie control and may involve hidden calories from liquids or processed foods, limiting reliable energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
Likely insufficient protein and alcohol-related catabolism impair muscle retention.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
3
Chronic alcohol consumption impairs energy availability, nutrient absorption, and recovery, undermining athletic performance and adaptation.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Relies on short-term water and glycogen loss rather than sustainable fat reduction.
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.