Total Rating
2.0
out of 10
6.8
out of 10
Metabolic Health ⓘ
3
Promotes short-term weight loss but lacks sustained metabolic benefits and may impair glucose regulation and lipid profiles.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
2
Severely lacks essential vitamins and minerals due to extreme dietary restrictions and poor bioavailability.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
1
Relies on calorie-dense, low-nutrient liquids with minimal phytonutrient diversity and poor bioavailability.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
2
Severe nutrient deficiencies and lack of long-term health benefits due to extreme restriction and limited scientific support.
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
Requires extreme restriction, lacks flexibility, and is unsustainable for long-term adherence.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
2
Severely restricts social interaction, travel flexibility, and daily routine integration due to its rigid liquid-only structure.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
3
Requires strict adherence to a liquid diet with limited food variety, posing challenges in long-term sustainability and daily integration.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
2
Severely restricts protein and fiber, leading to extreme hunger, cravings, and unsustainable appetite management.
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
Severely lacks essential healthy fats and omega-3s, promoting an imbalanced fat profile with potential cardiovascular and hormonal risks.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
1
Provides negligible fiber, risking digestive distress and metabolic instability.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
1
Severely restricts dietary fiber, prebiotics, and nutrient diversity, likely impairing microbiome diversity and causing digestive distress.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
2
Severely restricts nutrients and calories, disrupting insulin, cortisol, sex hormones, and thyroid function while lacking essential micronutrients critical for hormonal balance.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
2
Severely restricts essential macronutrients, leading to nutrient deficiencies, metabolic stress, and poor long-term sustainability.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
1
Provides negligible protein with incomplete amino acid profile and insufficient quantity for recovery or satiety.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
2
Primarily consists of bland liquids with limited flavor variety, leading to poor palatability and adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
2
Severely restricts protein and calories, leading to significant lean mass loss and metabolic slowdown.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
2
Severely restricts calorie awareness and control, leading to unreliable energy management and potential overeating.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
1
Severely restricts protein and energy intake, leading to significant muscle catabolism and impaired muscle protein synthesis.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
2
Severely restricts energy, protein, and essential micronutrients critical for athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
2
Promotes rapid water and glycogen loss but lacks sustained fat loss, metabolic sustainability, and long-term adherence.
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.