Total Rating
5.7
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but lacks robust evidence for consistent cardiometabolic benefits.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
7
Provides adequate micronutrients but may lack certain vitamins and minerals due to limited plant-based sources.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Prioritizes whole plant foods but may lack phytonutrient diversity and optimal bioavailability due to potential reliance on processed or limited plant selections.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
6
May improve short-term metabolic markers 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 ⓘ
3
Requires strict animal-based consumption, limiting flexibility, social integration, and long-term adherence due to economic, psychological, and practical challenges.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Requires significant planning and may limit social flexibility but remains adaptable with effort.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires careful planning and access to varied plant-based staples, which may limit affordability and accessibility in some regions.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Moderate satiety from fiber and frequent meals, but potential for low protein and refined carb reliance.
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 ALA without EPA/DHA and may have high omega-6 to omega-3 ratios.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity and practical tolerance for some individuals.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Provides moderate fiber diversity but may lack fermented foods and risk digestive discomfort in strict plant-based versions.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
6
May support insulin stability and satiety but risks cortisol elevation and micronutrient deficiencies if not balanced.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides adequate protein for satiety and muscle maintenance but risks excessive saturated fats and limited adaptability for diverse goals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal sources.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
7
Offers moderate flavor variety and adaptability but may lack depth in seasoning and culinary creativity compared to more flexible diets.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
May support moderate fat loss but risks lean mass loss due to potential protein inadequacy and limited evidence for sustained body composition improvements.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Provides moderate satiety through fiber but lacks structured calorie control and flexibility for precise energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle preservation during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but risks nutrient deficiencies and underfueling if not meticulously planned.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
May contribute to modest calorie deficit but lacks strong evidence for sustained fat loss compared to other dietary patterns.
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.