Total Rating
6.4
out of 10
4.2
out of 10
Metabolic Health ⓘ
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
6
May improve insulin sensitivity but risks metabolic stress and nutrient imbalances.
Micronutrients ⓘ
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
3
High risk of deficiencies in B12, iron, calcium, and vitamin D without supplementation or fortified foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
5
Relies on single, calorie-dense meals with potential nutrient gaps unless meticulously planned.
Overall Health ⓘ
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
3
Severely restricts nutrient intake and poses long-term risks of deficiencies and metabolic stress.
Sustainability ⓘ
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
3
Significantly limited by extreme restriction and poor long-term adherence potential.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
4
Severe dietary restrictions and social incompatibility significantly hinder real-world adherence and integration with daily life.
Practicality ⓘ
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
4
Requires significant time, preparation effort, and lifestyle disruption for consistent adherence.
Appetite Control ⓘ
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
6
May reduce hunger if the single meal is nutrient-dense but risks overeating or rebound cravings due to extreme restriction.
Fat Quality ⓘ
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
5
Limited emphasis on balanced unsaturated fats and omega-3 adequacy, with potential for high saturated/trans fats depending on meal composition.
Fiber Intake ⓘ
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
5
Provides variable fiber intake depending on meal composition, often lacking diversity and sufficient quantity for optimal gut and metabolic health.
Gut Health ⓘ
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
4
Limited fiber variety and potential digestive strain from infrequent meals may hinder gut microbiome diversity and function.
Hormonal Support ⓘ
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
4
OMAD may disrupt insulin stability, cortisol regulation, and micronutrient adequacy, risking hormonal imbalances despite potential short-term metabolic benefits.
Macro Balance ⓘ
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
3
Severely restricts macronutrient flexibility and risks nutrient deficiencies due to extreme caloric and dietary restriction.
Protein Quality ⓘ
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
5
Limited by poor protein distribution and potential amino acid imbalances in single-meal consumption.
Taste ⓘ
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
5
Limited meal frequency restricts flavor variety and may lead to repetitive, less satisfying eating experiences.
Body Composition ⓘ
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.
5
May reduce fat but risks significant lean mass loss and impairs training performance due to inadequate protein and energy availability.
Energy Balance ⓘ
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
5
Provides structured calorie control but risks overeating, inconsistency, and poor satiety without careful meal composition.
Lean Mass ⓘ
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
4
OMAD risks significant muscle catabolism due to inadequate protein distribution, severe energy deficits, and impaired recovery, despite potential short-term weight stability.
Athletic Support ⓘ
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
4
Limited energy availability and nutrient timing challenges hinder optimal athletic performance and recovery.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable long-term adherence.
5
Promotes short-term weight loss but risks muscle loss, metabolic slowdown, and poor 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.