Total Rating
3.6
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with potential risks from glucose spikes and lack of comprehensive research.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
3
Severely lacks essential micronutrients like B12, vitamin D, iodine, and calcium without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Relies heavily on bananas, which offer moderate nutrient density but lack phytonutrient diversity and essential micronutrients per calorie compared to broader plant-based selections.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
3
Lacks essential nutrients and long-term sustainability, risking deficiencies and poor metabolic health.
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 ⓘ
3
Severe caloric restriction and limited food variety hinder long-term adherence and practicality.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily routine integration while requiring high cognitive load and stress.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Requires minimal cost and effort but may lack variety and long-term sustainability.
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 intense hunger and cravings despite low energy density.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
4
Relies heavily on low-fat plant sources with insufficient omega-3s and minimal healthy fat diversity.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
3
Provides minimal fiber variety and quantity, lacking diversity and evidence of metabolic or gut health benefits.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Severely limited fiber diversity and excludes prebiotics/fermented foods, risking gut microbiome imbalance and 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 ⓘ
3
Likely disrupts insulin stability, elevates cortisol, and lacks essential micronutrients for hormone synthesis.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
3
Relies on a single food source leading to imbalanced macronutrients and limited adaptability.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
2
Relies on low-protein, incomplete amino acid sources with insufficient distribution and poor functional outcomes.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
3
Limited flavor variety and monotonous meal structure reduce long-term enjoyment and adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
3
Lacks sufficient protein and nutrient density to preserve lean mass while promoting fat loss.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
3
Limited calorie control, poor satiety, and inflexible for energy goals.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, risking significant lean mass loss during caloric deficit.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
3
Limited macronutrient balance and energy availability hinder training performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Creates minimal calorie deficit but lacks sustainability, nutrient adequacy, and 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.