Total Rating
2.8
out of 10
6.4
out of 10
Metabolic Health ⓘ
4
Limited short-term metabolic benefits but significant risks of insulin resistance, nutrient deficiencies, and metabolic adaptation.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Severely restricts food diversity and volume, leading to chronic deficiencies in critical micronutrients like B12, iron, and calcium.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
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
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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 prevention but lacks comprehensive long-term evidence across diverse populations.
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 accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
2
Requires expensive supplements, extreme calorie restriction, and strict meal planning that is impractical for long-term adherence.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
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
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
3
Severely restricts essential unsaturated fats and omega-3s while potentially increasing harmful fats from processed foods.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
3
Severely restricts fiber sources and fails to meet minimum dietary fiber requirements.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, thyroid, and sex hormone balance.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
2
Severely restricts macronutrient diversity and essential nutrients, leading to metabolic and physiological imbalances.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
3
Severely limited protein intake compromises muscle preservation and satiety despite potential high-quality sources.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
2
Severely restricts flavor variety and palatability, leading to unfulfilling and monotonous meals.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
3
Promotes rapid weight loss but significantly compromises lean mass preservation and metabolic health.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
3
Highly restrictive with limited flexibility and questionable effectiveness for sustainable energy management.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
3
Severe calorie restriction and potential protein inadequacy significantly impair muscle preservation.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
1
Severely restricts energy and nutrients, compromising performance, recovery, and hormonal balance.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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 and fat loss with reasonable sustainability but risks metabolic adaptation and variable long-term adherence.
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.