Total Rating
4.1
out of 10
6.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports metabolic improvements, but potential benefits from polyphenols are offset by lack of comprehensive research and possible nutrient imbalances.
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
Relies heavily on limited food sources, risking deficiencies in B12, vitamin D, and other critical nutrients without fortification or 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 nutrient gaps despite some antioxidant benefits.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
3
Severely restricts essential nutrients and lacks robust evidence for long-term health benefits.
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 restrictive food choices and lacks flexibility, making long-term adherence difficult.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world adherence.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires significant dietary restriction and limited variety, making long-term adherence challenging despite accessible and affordable grapes.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Limited protein and fiber content may lead to hunger, but low energy density could support 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
Lacks sufficient healthy fats and has an imbalanced omega-3 to omega-6 ratio.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
3
Relies on low-fiber fruits with limited diversity and fails to meet recommended fiber intake for optimal gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive discomfort due to high sugar content reduce its effectiveness for 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 ⓘ
6
Provides moderate support for insulin regulation and satiety but may lack sufficient micronutrients and risk cortisol elevation with strict calorie restriction.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks adaptability and clear evidence for optimal macro ratios.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with insufficient amino acids and poor digestibility.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Offers moderate flavor and satiety but limited variety and adaptability.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
4
Limited protein intake and insufficient evidence for fat loss while preserving lean mass.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
4
Limited structure for calorie control and variable satiety impact due to high sugar content and lack of clear portion guidance.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during calorie restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Limited macronutrient variety and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss, with potential for short-term calorie deficit but questionable long-term sustainability and metabolic effects.
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.