Total Rating
5.4
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control and lipid profiles in some individuals but risks elevated LDL and inflammation from high animal protein intake.
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 critical nutrients like B12 and iodine without supplementation, leading to significant deficiency risks.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Provides moderate nutrient variety but may lack sufficient bioavailability and phytonutrient diversity in strict plant-based formulations.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
6
Provides adequate macronutrients but risks long-term nutrient deficiencies and cardiovascular concerns.
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 strict dietary restrictions and complex meal planning, limiting long-term adherence and flexibility.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
6
Moderate social flexibility but limited adaptability during travel and requires significant meal planning.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires significant cost, planning, and effort to maintain long-term without specialized resources.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
May provide adequate fiber but risks low protein and unstable glycemic control, leading to potential hunger and cravings without careful planning.
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
Relies on processed fats and lacks sufficient omega-3s, risking cardiovascular and inflammatory risks.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
3
Severely restricts fiber-rich foods, leading to insufficient quantity and limited diversity in fiber sources.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Provides adequate fiber and plant diversity but lacks fermented foods and evidence of microbiome-specific benefits.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
6
Provides moderate protein and fat for hormonal balance but may risk cortisol elevation and micronutrient deficiencies without careful planning.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and evidence-based fat quality considerations.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
9
Provides high-quality, complete proteins from animal sources with adequate amino acids and digestibility.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without intentional seasoning and meal creativity.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
May support moderate fat loss but risks lean mass loss due to potential protein inadequacy and energy limitations.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Offers moderate satiety through fiber and plant-based foods but lacks structured calorie control and flexibility for different energy goals.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with muscle retention due to potential amino acid imbalances and energy deficit risks in strict plant-based versions.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides adequate macronutrients but may struggle with energy density and micronutrient adequacy for high-intensity athletic demands.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but limited long-term evidence for sustained fat loss without significant adherence challenges.
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.