Total Rating
6.2
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
It moderately improves blood glucose control and lipid profiles but may elevate LDL in some individuals and lacks robust long-term evidence for sustained metabolic benefits.
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 protein and some micronutrients but risks deficiencies in vitamin C, fiber, and certain phytonutrients due to limited plant-based diversity.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Offers moderate nutrient density with a focus on whole foods but limits phytonutrient diversity and may prioritize calorie-dense animal proteins over plant-based nutrient sources.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
6
Offers potential benefits for metabolic control but may lack long-term nutritional balance and sustainability.
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 ⓘ
5
Requires strict carbohydrate control and limited food choices, reducing long-term adherence potential.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Its strict carb restrictions limit social flexibility and travel adaptability, creating practical challenges for daily integration.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires moderate cost, accessible foods, and some planning effort but may demand strict adherence to specific dietary rules.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Balances protein and low-glycemic carbs to reduce hunger but may lack sufficient fiber and long-term sustainability for some.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
6
Emphasizes moderate healthy fats but lacks sufficient EPA/DHA and may imbalance omega-3 to omega-6 ratios.
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 from select plant foods but falls short of optimal quantity and diversity for gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
5
Limited fiber and plant-based diversity may hinder microbiome diversity and digestive health.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
7
Balances macronutrients to support insulin stability and satiety but may lack micronutrient diversity and risk thyroid impact with excessive fat intake.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides moderate protein and fat but restricts carbohydrates without clear evidence-based justification for severe limitations.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and nutrient density in some variations.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
7
Offers moderate variety and satiety through protein and healthy fats but may lack culinary diversity due to glycemic index restrictions.
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 sustained lean mass preservation and resistance training compatibility.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks consistent evidence for long-term predictability and flexibility across energy goals.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
6
Moderate protein intake supports muscle retention but may lack optimal energy balance and evidence for lean mass preservation during fat loss.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate protein but insufficient carbohydrates for high-intensity training and may compromise energy availability for endurance athletes.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and insulin management but may lack long-term sustainability and robust evidence for sustained fat loss.
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.