Total Rating
3.9
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
Limited short-term metabolic benefits but risks nutrient deficiencies and unsustainable practices.
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
Severely limits essential micronutrients like B12, iron, and calcium through restrictive food choices.
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 reliance on low-calorie, nutrient-dense but restrictive food selections.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for nutrient deficiencies hinder 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 strict meal planning, limited food choices, and potential for psychological stress, making long-term adherence challenging.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
3
Severely restricts social and travel flexibility, requires significant planning, and lacks adaptability to real-world routines.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Limited food variety and strict meal timing reduce long-term adherence and real-world feasibility.
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 water content, but limited protein and potential for hunger due to restrictive nature.
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 ⓘ
4
Provides limited fiber quantity and poor diversity, risking inadequate gut and metabolic support.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
2
Severely limits fiber diversity, excludes prebiotics and fermented foods, and risks digestive distress due to restrictive nature.
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 calorie restriction and nutrient deficiencies disrupt hormonal balance, elevating cortisol and impairing sex and thyroid hormones.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
3
Severely restricts protein and carbohydrates, leading to metabolic stress and poor long-term adherence.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
Provides adequate animal-based protein but lacks balanced amino acid distribution and nutrient-dense food matrix.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
4
Limited flavor variety and reliance on tart grapefruit may reduce meal enjoyment and long-term adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Promotes short-term fat loss but risks muscle loss and lacks sufficient protein support for lean mass preservation.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Provides limited structure for calorie control but risks overeating due to restrictive food choices and poor satiety.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
Severely restricts protein and energy intake, increasing muscle catabolism during fat loss.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
3
Severely restricts calories and carbohydrates, compromising energy availability and recovery while lacking balanced macronutrients and practical timing strategies.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with risks of poor adherence and potential muscle loss.
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.