Total Rating
4.5
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, with potential risks from restricted nutrient diversity.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
4
Severely restricts key animal-based sources of B12, vitamin D, and bioavailable iron/zinc, risking chronic deficiencies without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential exclusion of high-nutrient sulfur-containing foods reduce nutrient density per calorie.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
4
Limited nutritional adequacy and insufficient evidence for long-term disease prevention and metabolic health.
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 ⓘ
4
Requires strict food restrictions with limited flexibility and potential for social and psychological challenges.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Moderate restrictions may interfere with social and travel scenarios, requiring careful planning and potentially causing stress, but allows some flexibility for adherence.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires moderate adjustments to food choices with manageable cost and accessibility but may demand careful planning and avoidance of common foods.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Limited protein and fiber sources may lead to hunger without structured balance.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
5
Limited emphasis on high-quality unsaturated fats and omega-3 sources, with potential deficiencies in long-chain EPA/DHA.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but limited diversity and potential underdelivery compared to optimal plant-based sources.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
5
Limited fiber and prebiotic diversity, with potential restrictions on gut-supportive foods.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Limited evidence supports hormonal regulation, with potential risks from nutrient deficiencies and restrictive practices.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Limited flexibility in macronutrient ratios may compromise adaptability and functional outcomes for most individuals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Limited amino acid diversity and potential insufficiency in leucine and digestibility due to restrictive sulfur avoidance.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may lead to bland meals and reduced long-term adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
4
Limited protein adequacy and potential lean mass loss risk under restrictive versions.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
4
Limited structure for intentional calorie control and prone to unintentional under- or overeating due to restrictive food exclusions.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
4
Limited protein sources and potential energy deficits may hinder muscle preservation.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited macronutrient variety and potential energy deficits hinder 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 evidence for sustained fat loss, with potential for poor adherence and nutrient deficiencies.
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.