Total Rating
5.4
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Offers moderate metabolic benefits through plant-based components but risks nutrient deficiencies and inflammation from restrictive practices.
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, vitamin D, and iodine without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Offers moderate nutrient density with diverse plant foods but excludes key nutrient-rich items like root vegetables and certain phytonutrient sources.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
6
Offers potential benefits for chronic disease prevention but risks nutrient deficiencies and long-term sustainability challenges due to strict restrictions.
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 ⓘ
5
Requires strict food restrictions and may limit flexibility and social adaptability, challenging long-term adherence.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Its strict dietary restrictions and social limitations significantly hinder practical integration into daily life.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires significant dietary restrictions and specific ingredient availability, limiting affordability and accessibility for many.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may struggle with satiety in strict variations due to potential energy density limitations.
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
Limited omega-3 sources and potential omega-6 dominance reduce cardiovascular and cognitive benefits.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
8
Provides substantial fiber from diverse plant sources, supporting gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict prebiotic sources.
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 micronutrient density and potential deficiencies in hormone-specific nutrients like vitamin D and zinc may hinder hormonal balance.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
4
Limited adaptability and potential for protein/carb imbalances due to strict dietary restrictions.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Limited amino acid diversity and potential insufficiency in essential amino acids like leucine and lysine.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited flavor complexity due to restricted ingredients but adaptable with creative seasoning and diverse plant-based options.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited protein intake and restrictive nature may hinder lean mass preservation and complicate resistance training adherence.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Limited structure for calorie control but supports satiety through fiber-rich plant foods.
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 lean mass preservation.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Promotes calorie deficit through plant-based structure but may lack flexibility and long-term sustainability.
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.