Total Rating
5.1
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May improve blood sugar and inflammation in specific cases but lacks consistent long-term metabolic benefits across diverse populations.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
4
Risks significant deficiencies in B12, vitamin D, and iron without structured supplementation or fortified foods.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Limited phytonutrient diversity and potential for nutrient dilution due to restrictive food exclusions.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability risks, with benefits mainly for specific intolerances rather than broad overall health.
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 ⓘ
5
Requires significant short-term restriction and complex reintroduction phases, limiting long-term practicality and flexibility.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Requires strict food restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires significant planning, tracking, and cost that may hinder long-term adherence for most individuals.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Moderately supports satiety through protein and fiber but risks cravings from restrictive food exclusions.
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 healthy fats and omega-3 balance, with potential for inadequate EPA/DHA intake in strict plant-based variations.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
5
Limited fiber diversity and potential shortfall in quantity unless carefully managed with whole foods.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Provides temporary symptom relief but lacks comprehensive support for microbiome diversity and long-term gut health.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Limited evidence supports hormonal regulation, with risks of nutrient deficiencies and stress-induced cortisol elevation.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
4
Lacks structured macronutrient ratios and prioritizes food elimination over balanced energy distribution.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Provides variable protein quality with potential gaps in amino acid completeness and digestibility due to restrictive elimination phases.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited flavor variety and potential for monotonous meals during elimination phase reduce overall enjoyment.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss, but risks of inadequate protein and nutrient gaps may compromise muscle preservation.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
4
Limited support for structured calorie control and satiety regulation without additional dietary strategies.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
Limited support for lean mass preservation due to variable protein adequacy and potential energy deficits during restrictive phases.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
May temporarily reduce inflammation but risks nutrient deficiencies and inadequate energy for sustained athletic performance.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
May support moderate weight loss through calorie restriction but lacks robust evidence for sustained fat loss and long-term adherence.
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.