Total Rating
4.5
out of 10
6.4
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, with potential risks from restricted nutrient diversity.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
4
Severely restricts key animal-based sources of B12, vitamin D, and bioavailable iron/zinc, risking chronic deficiencies without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and potential exclusion of high-nutrient sulfur-containing foods reduce nutrient density per calorie.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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 prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Requires strict food restrictions with limited flexibility and potential for social and psychological challenges.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
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 flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
5
Limited protein and fiber sources may lead to hunger without structured balance.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Limited emphasis on high-quality unsaturated fats and omega-3 sources, with potential deficiencies in long-chain EPA/DHA.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but limited diversity and potential underdelivery compared to optimal plant-based sources.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
5
Limited fiber and prebiotic diversity, with potential restrictions on gut-supportive foods.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
5
Limited evidence supports hormonal regulation, with potential risks from nutrient deficiencies and restrictive practices.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
5
Limited flexibility in macronutrient ratios may compromise adaptability and functional outcomes for most individuals.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
5
Limited amino acid diversity and potential insufficiency in leucine and digestibility due to restrictive sulfur avoidance.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
4
Limited flavor variety and restrictive food choices may lead to bland meals and reduced long-term adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
4
Limited protein adequacy and potential lean mass loss risk under restrictive versions.
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 ⓘ
4
Limited structure for intentional calorie control and prone to unintentional under- or overeating due to restrictive food exclusions.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
4
Limited protein sources and potential energy deficits may hinder muscle preservation.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
4
Limited macronutrient variety and potential energy deficits hinder 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 ⓘ
3
Limited evidence for sustained fat loss, with potential for poor adherence and nutrient deficiencies.
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.