Total Rating
2.9
out of 10
6.4
out of 10
Metabolic Health ⓘ
4
May temporarily improve some markers but risks blood sugar instability and nutrient deficiencies.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
2
Severely lacks critical micronutrients like B12, D, and iodine without fortification or supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
4
Provides moderate nutrient content per calorie but lacks fiber and may have high sugar content reducing efficiency.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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 prevention but lacks comprehensive long-term evidence across diverse populations.
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 accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
2
Requires significant financial cost, specialized equipment, and time-intensive preparation, making long-term adherence highly impractical for most individuals.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
3
Severely restricts protein and fiber, leading to significant hunger and cravings due to low satiety and glycemic instability.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
3
Severely lacks essential healthy fats and omega-3s, risking cardiovascular and hormonal imbalances.
7
Encourages mindful eating but depends on individual fat choices for optimal 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
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
3
Severely restricts macronutrients and micronutrients critical for hormonal balance, risking insulin instability, cortisol elevation, and sex hormone deficiencies.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
2
Severely lacks protein and fat, promotes excessive sugar intake, and lacks adaptability for functional health outcomes.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
1
Severely lacks sufficient high-quality protein for muscle recovery and satiety.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
3
Limited flavor variety and potential for monotony reduce long-term enjoyment and adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
3
Severely limits protein intake and energy availability, risking lean mass loss and compromising training performance.
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.
Energy Balance ⓘ
3
Juice fasting severely restricts calorie control, satiety, and flexibility, leading to unreliable energy management.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during fasting periods.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
2
Severely limits energy, protein, and fats essential for athletic performance and recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful 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
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable 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.