Total Rating
3.5
out of 10
6.4
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with potential risks from alcohol and variable cholesterol effects.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Lacks essential micronutrients like calcium, iron, and vitamin D without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
4
Limited phytonutrient diversity and reliance on calorie-dense alcohol and eggs reduce nutrient efficiency per calorie.
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 nutritional balance and poses risks from alcohol consumption despite potential short-term cardiovascular benefits.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
3
Severely restrictive food choices limit flexibility, psychological tolerance, and 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 ⓘ
2
Severely restricts social interactions, travel adaptability, and daily flexibility while causing significant stress and cognitive load.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
5
Limited food variety and potential cost of wine may hinder long-term adherence.
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
Limited protein and fiber, high energy density from wine, and restrictive nature may lead to cravings and overeating.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance reduce fat quality benefits.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
2
Provides minimal fiber from non-diverse sources, failing to meet basic dietary requirements 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 limited fiber and microbiome-supporting foods, with potential for digestive distress and poor nutrient diversity.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential cortisol elevation from caloric restriction and alcohol consumption.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
3
Severely restricts macronutrient diversity and lacks adaptability for functional health outcomes.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
7
Provides adequate high-quality protein from eggs but may lack sufficient variety and completeness in amino acid profile when relying heavily on wine.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may 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 adequacy and potential muscle loss risk with restrictive caloric intake.
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 ⓘ
3
Lacks structured calorie control, relies on high-calorie liquids, and promotes inconsistent energy intake.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
3
Severely restricts protein and energy, promotes muscle catabolism via alcohol and caloric deficit.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
2
Severely restricts essential macronutrients and micronutrients critical for energy, recovery, and performance.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
3
Lacks structured calorie deficit, promotes potential metabolic disruption from alcohol, and lacks robust 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.