Total Rating
3.1
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, with potential for nutrient deficiencies and metabolic stress under strict protocols.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
2
Fails to provide essential vitamins like B12 and D, and critical minerals like iodine and iron in sufficient bioavailable forms.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Provides moderate nutrient density from fruits and vegetables but lacks fat-soluble vitamin bioavailability and phytonutrient diversity.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
2
Severe nutritional deficiencies and lack of long-term scientific support for 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 ⓘ
2
Requires extreme dietary restrictions, complex preparation, and limited flexibility, making long-term adherence highly challenging.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
2
Severely restricts social interaction, travel feasibility, and daily routine integration due to rigid food rules and resource dependency.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
2
Requires expensive, inaccessible, and logistically demanding components with minimal real-world adherence feasibility.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Limited protein and high glycemic load may increase hunger, but high fiber and low energy density provide some satiety.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
4
Limited high-quality fat sources and reliance on ALA without EPA/DHA compromise cardiovascular and neurological benefits.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but limited diversity and practicality due to juicing and restrictive nature.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and fermented foods, risking digestive discomfort and limited microbiome support.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
3
Severe caloric restriction and nutrient deficiencies likely impair hormonal balance and metabolic function.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
3
Severely restricts protein and fat while overemphasizing carbs, lacks adaptability, and has limited evidence for functional outcomes.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
2
Severely limited by incomplete amino acid profiles, low digestibility, and insufficient total protein intake for recovery and satiety.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
3
Lacks flavor variety and satiety, leading to monotony and reduced adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
3
Severely restricts protein and calories, risking lean mass loss and impairing training performance.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
3
Lacks flexibility for calorie adjustment, imposes rigid restrictions, and relies on nutrient-dense but calorie-dense foods that may hinder sustainable energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, leading to significant muscle catabolism and poor lean mass preservation.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
2
Severely restricts calories, protein, and essential fats while lacking practicality for sustaining athletic performance.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Limited evidence for sustained fat loss, with potential for muscle loss 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.