Total Rating
2.9
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
May temporarily improve some markers but risks blood sugar instability and nutrient deficiencies.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
2
Severely lacks critical micronutrients like B12, D, and iodine without fortification or supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
4
Provides moderate nutrient content per calorie but lacks fiber and may have high sugar content reducing efficiency.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
3
Severely limits essential nutrients and long-term sustainability while lacking robust evidence for chronic disease prevention.
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 ⓘ
3
Requires extreme dietary restriction, lacks flexibility, and is impractical for long-term adherence due to cost, preparation demands, and psychological strain.
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 flexibility, and daily routine integration, making long-term adherence impractical for most lifestyles.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
2
Requires significant financial cost, specialized equipment, and time-intensive preparation, making long-term adherence highly impractical for most individuals.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
3
Severely restricts protein and fiber, leading to significant hunger and cravings due to low satiety and glycemic instability.
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 lacks essential healthy fats and omega-3s, risking cardiovascular and hormonal imbalances.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
3
Severely limited fiber quantity, type diversity, and functional outcomes due to reliance on low-fiber juices and potential digestive distress.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Severely limits dietary fiber diversity and excludes prebiotic/fermented foods, risking digestive distress and reduced microbiome diversity.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
3
Severely restricts macronutrients and micronutrients critical for hormonal balance, risking insulin instability, cortisol elevation, and sex hormone deficiencies.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
2
Severely lacks protein and fat, promotes excessive sugar intake, and lacks adaptability for functional health outcomes.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
1
Severely lacks sufficient high-quality protein for muscle recovery and satiety.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
3
Limited flavor variety and potential for monotony reduce long-term enjoyment and adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
3
Severely limits protein intake and energy availability, risking lean mass loss and compromising training performance.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
3
Juice fasting severely restricts calorie control, satiety, and flexibility, leading to unreliable energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during fasting periods.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
2
Severely limits energy, protein, and fats essential for athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Provides short-term calorie deficit but lacks sustainability, risks muscle loss, and has limited evidence for long-term fat loss.
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.