Total Rating
7.4
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Traditionally supports metabolic health with balanced nutrients but may lack diversity in modern adaptations.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
7
Provides adequate coverage of most essential micronutrients but faces challenges with bioavailability of iron and calcium due to dietary compounds.
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 and seafood sources but relies on calorie-dense staples like rice.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
8
Balances nutrient density, reduces chronic disease risk, and supports metabolic health with minimal long-term deficiencies.
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 ⓘ
8
Balances practicality, cultural adaptability, and long-term adherence potential with moderate flexibility and accessibility.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
7
Balances flexibility with cultural traditions but may lack adaptability for modern travel and varied dietary preferences.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Offers balanced affordability and accessibility but requires some effort in meal preparation and may lack simplicity in planning for non-Japanese contexts.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
8
Balances protein, fiber, and low-energy-dense foods to support satiety and stable hunger regulation.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
8
Prioritizes omega-3-rich fish and whole-food fats but may lack modern optimization of omega-3 to omega-6 balance.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
7
Provides moderate fiber quantity from diverse plant sources but falls short of optimal levels for gut and metabolic benefits.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
9
Strongly supports gut microbiome diversity and digestive health through fiber, fermented foods, and nutrient-rich plant-based components.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but may lack sufficient fat for optimal sex hormone support.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
7
Provides balanced macronutrients with adequate protein, moderate carbs, and healthy fats, but lacks flexibility for individual goals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
7
Provides adequate protein with balanced amino acids and digestible sources but may lack optimal leucine levels compared to animal-based diets.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
8
Offers diverse, flavorful ingredients and adaptable culinary traditions that support long-term adherence through satisfying meal experiences.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
7
Supports moderate fat loss with adequate protein but risks lean mass loss if caloric intake is insufficient.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Provides natural satiety from fiber and protein but lacks structured calorie control mechanisms for consistent energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
6
Provides moderate protein quality but may struggle with energy availability and muscle retention during calorie restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
7
Provides balanced macronutrients and micronutrients but may lack sufficient carbohydrates for high-intensity training.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
7
Promotes gradual fat loss through balanced nutrition and sustainable eating patterns.
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.