Total Rating
7.3
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health with benefits in inflammation and lipid profiles but lacks robust evidence for blood glucose regulation compared to other diets.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
6
Provides adequate coverage of most micronutrients but risks deficiencies in B12 and iodine without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
8
Prioritizes nutrient-rich plant foods and healthy fats but lacks maximal phytonutrient diversity and minimally processed options.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
8
Strongly supports cardiovascular and cognitive health with robust evidence but may require careful planning to ensure nutrient adequacy in long-term adherence.
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 ⓘ
7
Balances practicality and flexibility while maintaining dietary restrictions that may challenge long-term adherence.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
7
Balances social flexibility and practicality while maintaining moderate restrictions.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
8
It balances accessible, affordable ingredients with flexible meal planning while requiring moderate preparation effort.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Balances protein, fiber, and healthy fats to support satiety but lacks direct evidence on appetite suppression compared to stricter plant-based diets.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
9
Prioritizes whole-food unsaturated fats, favorable omega-3 to omega-6 balance, and avoids harmful fats while supporting cardiovascular and cognitive health.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
9
Provides diverse, high-quality fiber from whole foods, meeting recommended intake and supporting gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Moderately supports gut microbiome diversity and digestive health through fiber-rich plant foods and fermented items, but lacks the breadth of prebiotic and plant-based variety seen in stricter plant-based diets.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
8
Balances macronutrients and micronutrients to support hormone regulation without extreme restrictions.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
8
Balances macronutrients with moderate protein, healthy carbs, and quality fats, supporting metabolic health and adherence.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
7
Provides balanced amino acids and digestible proteins but may lack optimal leucine for maximal muscle synthesis.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
7
Offers a balanced mix of flavorful, varied ingredients that support long-term adherence through satisfying and adaptable meal options.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but lacks robust evidence for lean mass preservation or resistance training synergy.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Provides moderate satiety from fiber and protein but lacks structured calorie control or flexibility for intentional energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
Provides moderate protein and energy but lacks optimal structure for muscle preservation during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides moderate nutrient diversity but lacks specific optimization for high-intensity training demands and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Offers moderate weight loss potential with sustainable eating patterns but lacks strong evidence for significant long-term fat reduction compared to more calorie-focused diets.
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.