Total Rating
4.8
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Offers potential benefits for metabolic markers but lacks robust, specific evidence and may pose sustainability challenges.
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
Lacks essential micronutrients like B12 and iodine without supplementation, risking chronic deficiencies.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Offers diverse plant-based nutrients but lacks optimal bioavailability and some phytonutrient variety.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies offset moderate benefits for chronic disease risk reduction.
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 raw food restrictions, limited flexibility, and high dependency on specific, often inaccessible ingredients, 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 interactions, travel flexibility, and daily convenience, making long-term adherence challenging for most lifestyles.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
4
Requires significant financial, logistical, and time resources for strict raw food preparation and specialty ingredients.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Provides moderate satiety from fiber and volume but risks hunger due to potential protein insufficiency and glycemic variability from high fruit intake.
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
Provides limited healthy fats with insufficient EPA/DHA and potential omega-6 imbalance.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
7
Provides adequate fiber from whole foods but lacks diversity in fiber types and may cause digestive discomfort for some.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
5
Limited fiber diversity and potential digestive challenges reduce its effectiveness for gut 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 ⓘ
5
Provides some micronutrient benefits but risks deficiencies in B12, iodine, and vitamin D, which can disrupt hormone synthesis and regulation.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Low protein and fat intake may compromise satiety and hormonal function, while high carbohydrate focus lacks adaptability for diverse goals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
4
Relies on incomplete plant proteins with limited amino acid balance and insufficient digestibility for optimal muscle recovery.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited variety and potential blandness due to strict raw food focus, though herbs/spices can enhance flavor.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited protein quality and quantity may compromise lean mass preservation and training performance.
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 prone to inconsistent intake due to restrictive food choices and lack of portion guidance.
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 potential energy deficits may hinder muscle retention during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate carbohydrates and some micronutrients but lacks sufficient protein and fat for optimal 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 for sustained fat loss and potential adherence challenges.
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.