Total Rating
2.8
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
Limited short-term metabolic benefits but significant risks of insulin resistance, nutrient deficiencies, and metabolic adaptation.
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 food diversity and volume, leading to chronic deficiencies in critical micronutrients like B12, iron, and calcium.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
4
Relies heavily on animal proteins with limited plant variety, resulting in lower phytonutrient diversity and potential nutrient gaps despite moderate nutrient content per calorie.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
2
Promotes severe caloric restriction and nutrient deficiencies with limited 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 ⓘ
2
Requires extreme dietary restriction, costly injections, and unsustainable long-term adherence due to severe limitations in flexibility and psychological tolerance.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
2
Severely restricts social engagement, travel feasibility, and daily routine integration due to extreme dietary limitations and dependency on external supplements.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
2
Requires expensive supplements, extreme calorie restriction, and strict meal planning that is impractical for long-term adherence.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
3
Severely restricts calorie and nutrient intake, leading to persistent hunger and cravings despite potential short-term satiety from protein and fiber.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
3
Severely restricts essential unsaturated fats and omega-3s while potentially increasing harmful fats from processed foods.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
3
Severely restricts fiber sources and fails to meet minimum dietary fiber requirements.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Severely restricts dietary diversity and fiber sources, risking gut dysbiosis and digestive distress.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, thyroid, and sex hormone balance.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
2
Severely restricts macronutrient diversity and essential nutrients, leading to metabolic and physiological imbalances.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
3
Severely limited protein intake compromises muscle preservation and satiety despite potential high-quality sources.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
2
Severely restricts flavor variety and palatability, leading to unfulfilling and monotonous meals.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
3
Promotes rapid weight loss but significantly compromises lean mass preservation and metabolic health.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
3
Highly restrictive with limited flexibility and questionable effectiveness for sustainable energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
Severe calorie restriction and potential protein inadequacy significantly impair muscle preservation.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
1
Severely restricts energy and nutrients, compromising performance, recovery, and hormonal balance.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Promotes rapid initial weight loss but lacks sustainable fat loss, high regain risk, 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.