Total Rating
4.1
out of 10
6.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports measurable improvements in metabolic markers like blood sugar, lipids, and inflammation compared to well-established diets.
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 restricts key animal-based micronutrient sources, risking deficiencies in B12, D, iodine, and calcium 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 reliance on processed animal products reduce nutrient density per calorie.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient long-term disease prevention evidence undermine its overall 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 extreme dietary restrictions, limited food variety, and significant time/effort, 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
Severe dietary restrictions limit social engagement, travel flexibility, and adaptability, creating significant lifestyle challenges.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
3
Requires specialized, costly, and geographically limited foods with complex preparation and strict adherence, limiting accessibility and sustainability for most.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides moderate protein and fiber but lacks robust evidence for sustained appetite suppression or craving management.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
6
Limited inclusion of high-quality omega-3 sources like fish, with potential for imbalanced omega-6 intake and restrictive fat variety.
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 limited plant sources but lacks diversity and evidence for optimal gut health outcomes.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
4
Limited fiber diversity and restrictive nature may hinder microbiome diversity and long-term digestive tolerance.
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 hormonal support due to restrictive nutrient profile and lack of robust evidence on hormone regulation.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
4
Restricts macronutrient flexibility and prioritizes gut healing over balanced energy and nutrient diversity.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
4
Provides limited high-quality animal protein sources but lacks sufficient amino acid diversity and quantity for optimal muscle recovery and satiety.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Offers some flavorful elements but limited variety and potential for monotony due to strict ingredient restrictions.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
May support fat loss but lacks robust evidence for lean mass preservation and training compatibility.
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 rigid restrictions hinder consistent 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 quantity may hinder muscle retention during calorie deficits.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited carbohydrate availability and restrictive nature may hinder energy and recovery for athletes.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Limited evidence supports sustainable fat loss, with restrictive nature and lack of calorie deficit mechanisms hindering long-term weight management.
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.