Total Rating
2.9
out of 10
6.1
out of 10
Metabolic Health ⓘ
4
May temporarily improve some markers but risks blood sugar instability and nutrient deficiencies.
7
Demonstrates consistent improvements in blood glucose, lipid profiles, and inflammation but may vary based on individual adherence and food quality during eating windows.
Micronutrients ⓘ
2
Severely lacks critical micronutrients like B12, D, and iodine without fortification or supplementation.
5
May lead to chronic deficiencies in B12, iodine, and vitamin D without intentional supplementation or fortified foods.
Nutrient Density ⓘ
4
Provides moderate nutrient content per calorie but lacks fiber and may have high sugar content reducing efficiency.
6
Relies on individual food choices during eating windows, which can vary widely in nutrient density per calorie.
Overall Health ⓘ
3
Severely limits essential nutrients and long-term sustainability while lacking robust evidence for chronic disease prevention.
6
Offers potential metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
3
Requires extreme dietary restriction, lacks flexibility, and is impractical for long-term adherence due to cost, preparation demands, and psychological strain.
6
Moderate sustainability due to strict fasting requirements and potential psychological stress, but manageable with planning and flexibility.
Lifestyle Fit ⓘ
2
Severely restricts social engagement, travel flexibility, and daily routine integration, making long-term adherence impractical for most lifestyles.
6
Offers moderate flexibility but requires significant planning and may strain social interactions and travel adaptability.
Practicality ⓘ
2
Requires significant financial cost, specialized equipment, and time-intensive preparation, making long-term adherence highly impractical for most individuals.
7
Requires moderate meal planning and preparation effort but remains affordable and accessible with minimal specialized equipment.
Appetite Control ⓘ
3
Severely restricts protein and fiber, leading to significant hunger and cravings due to low satiety and glycemic instability.
7
ADF can reduce hunger through metabolic adaptation but may require careful protein and fiber intake to prevent cravings and sustain satiety.
Fat Quality ⓘ
3
Severely lacks essential healthy fats and omega-3s, risking cardiovascular and hormonal imbalances.
7
Promotes moderate healthy fat intake but depends on dietary choices during eating windows for optimal fat quality.
Fiber Intake ⓘ
3
Severely limited fiber quantity, type diversity, and functional outcomes due to reliance on low-fiber juices and potential digestive distress.
5
May lead to insufficient fiber intake on fasting days and limited diversity unless consciously managed with fiber-rich foods.
Gut Health ⓘ
3
Severely limits dietary fiber diversity and excludes prebiotic/fermented foods, risking digestive distress and reduced microbiome diversity.
5
May improve gut barrier function but lacks inherent support for microbiome diversity and fiber intake.
Hormonal Support ⓘ
3
Severely restricts macronutrients and micronutrients critical for hormonal balance, risking insulin instability, cortisol elevation, and sex hormone deficiencies.
6
May improve insulin sensitivity but risks cortisol elevation and micronutrient deficiencies if not carefully managed.
Macro Balance ⓘ
2
Severely lacks protein and fat, promotes excessive sugar intake, and lacks adaptability for functional health outcomes.
6
Offers flexibility for macro adjustments but lacks structured guidance leading to variable balance.
Protein Quality ⓘ
1
Severely lacks sufficient high-quality protein for muscle recovery and satiety.
6
Provides adequate protein when planned, but risks insufficiency on fasting days and relies on individual adherence to high-quality sources.
Taste ⓘ
3
Limited flavor variety and potential for monotony reduce long-term enjoyment and adherence.
6
Offers moderate variety and adaptability but may lead to reduced satisfaction during fasting periods.
Body Composition ⓘ
3
Severely limits protein intake and energy availability, risking lean mass loss and compromising training performance.
7
Effectively promotes fat loss while preserving lean mass when protein intake is adequate, but risks muscle loss if protein or caloric needs are unmet.
Energy Balance ⓘ
3
Juice fasting severely restricts calorie control, satiety, and flexibility, leading to unreliable energy management.
6
Provides structured calorie control but risks overeating on non-fasting days and lacks flexibility for consistent surplus management.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during fasting periods.
6
ADF can preserve lean mass with adequate protein and resistance training but risks muscle loss if energy deficits are severe or protein intake insufficient.
Athletic Support ⓘ
2
Severely limits energy, protein, and fats essential for athletic performance and recovery.
5
May compromise energy availability and macronutrient timing for intense training but allows flexibility with proper planning.
Weight Loss ⓘ
5
Provides short-term calorie deficit but lacks sustainability, risks muscle loss, and has limited evidence for long-term fat loss.
7
ADF can create a calorie deficit and promote fat loss but may struggle with long-term adherence and muscle preservation compared to other methods.
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.