Total Rating
3.2
out of 10
6.8
out of 10
Metabolic Health ⓘ
3
Likely contributes to insulin resistance and dyslipidemia due to high saturated fat and processed meat content, with limited evidence supporting metabolic benefits.
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 vitamin D, iodine, and calcium, leading to significant deficiency risks.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
4
Limited phytonutrient diversity and reliance on calorie-dense animal protein with minimal plant-based nutrient contributions.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
3
High saturated fat content from lamb and limited nutrient diversity pose significant long-term health risks.
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 ⓘ
2
Severely restricts dietary variety and practicality, leading to poor long-term adherence and sustainability.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
2
Severely limits social engagement, travel adaptability, and daily routine integration due to extreme food restrictions.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
3
Relies on costly and less accessible ingredients with limited meal variety and preparation flexibility.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Provides moderate protein and fiber but relies on energy-dense meat and may trigger glycemic spikes from pineapple.
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
Relies heavily on saturated fats from lamb with minimal unsaturated fats and lacks essential omega-3s.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
2
Severely deficient in diverse, nutrient-dense fiber sources, failing to meet basic dietary fiber requirements.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Limited fiber and prebiotic content, potential for digestive discomfort, and lack of microbiome diversity support.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential hormonal imbalances due to restrictive composition.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Limited evidence-based macronutrient distribution with potential imbalances and restricted adaptability.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
Relies on incomplete protein sources with limited amino acid balance and poor digestibility from pineapple.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited variety and potential monotony due to reliance on specific proteins and fruits, though the combination may offer some flavorful contrast.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited protein quality and potential nutrient imbalance may hinder lean mass preservation and fat loss efficiency.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
2
Severely restricts food variety and lacks mechanisms for sustainable calorie control or satiety regulation.
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 risk muscle catabolism.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
3
Limited macronutrient diversity and potential micronutrient deficiencies hinder athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Limited calorie deficit potential and high saturated fat content may hinder sustainable fat loss and metabolic health.
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.