Total Rating
3.3
out of 10
6.4
out of 10
Metabolic Health ⓘ
3
Severely restricts nutrient diversity, risking metabolic instability and deficiencies.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Fails to meet essential micronutrient requirements like B12, D, iodine, and calcium without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
3
Relies on narrow food selections with low phytonutrient diversity and potential nutrient imbalance 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 ⓘ
5
Limited nutrient diversity and potential deficiencies risk undermine long-term health benefits.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
2
Extreme restriction and short-term nature severely limit long-term sustainability.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
2
Severe restrictions limit social engagement, travel flexibility, and daily routine integration, causing significant practical challenges.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
4
Requires strict adherence, limited food variety, and potential for boredom or nutritional imbalance.
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 variability may lead to inconsistent satiety and hunger spikes.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Limited omega-3 adequacy and potential imbalances due to reliance on ALA without EPA/DHA.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity and practicality for long-term gut health.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
3
Severely limits microbiome diversity and risks nutrient deficiencies, impairing gut and immune function.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
2
Severe micronutrient deficiencies and caloric restriction disrupt hormone regulation and metabolic stability.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
3
Severely restricts protein and fat while overemphasizing single-food sources, leading to metabolic and nutritional imbalances.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
4
Limited amino acid diversity and potential for incomplete protein profiles due to reliance on single food sources.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
2
Severely limits flavor variety and leads to rapid satiety and dissatisfaction.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss while promoting fat reduction, but may support fat loss with adequate caloric intake.
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 ⓘ
3
Limited flexibility and predictability in calorie management due to rigid structure and lack of evidence for sustained energy balance.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
3
Severely limits protein diversity and energy density, risking muscle catabolism and inadequate amino acid intake.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
3
Severely restricts energy, protein, and micronutrient diversity, risking underfueling and impaired recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
4
Limited calorie deficit potential and high risk of short-term weight loss without sustained fat reduction or metabolic harm.
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.