Total Rating
4.3
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
Limited scientific evidence supports its impact on metabolic health markers.
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
Likely leads to chronic deficiencies in critical nutrients like B12 and iron without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential for low nutrient density per calorie due to restrictive food combinations.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
4
Limited scientific support for long-term health benefits, potential nutrient deficiencies, and lack of robust population-level evidence.
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 meal planning and food restrictions that may hinder 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 ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, making long-term adherence challenging.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires strict meal planning and preparation rules that may disrupt daily routines and limit food variety.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
3
Limited protein and fiber intake, combined with restrictive rules, may increase hunger and cravings without strong scientific support for appetite control.
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 fats and omega-3 adequacy, with potential omega-6 dominance and reliance on ALA.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from plant foods but lacks diversity in fiber types and may restrict high-fiber sources.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
5
Limited fiber diversity and lack of prebiotic/fermented food inclusion may hinder microbiome diversity and digestive support.
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 potential risks from restrictive practices and lack of robust scientific validation.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
3
Lacks structured macronutrient guidelines, leading to inconsistent protein, carbohydrate, and fat distribution.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
4
Limited by incomplete amino acid profiles and restricted protein sources that hinder satiety and muscle support.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited flavor variety and restrictive food combinations may reduce meal enjoyment and adaptability.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
3
Limited evidence supports fat loss without significant lean mass loss or metabolic benefits.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
3
Lacks structured calorie control mechanisms and evidence for reliable energy intake 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 adequacy and lack of evidence for lean mass preservation during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
3
Lacks sufficient caloric density, balanced macronutrients, and practical timing strategies to effectively support athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss, with risks of short-term weight changes and poor 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.