Total Rating
3.6
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Severely lacks essential micronutrients like B12, vitamin 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 ⓘ
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
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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 prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
3
Severe caloric restriction and limited food variety hinder long-term adherence and practicality.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
7
Requires minimal cost and effort but may lack variety and long-term sustainability.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
2
Severely restricts protein and fiber, leading to intense hunger and cravings despite low energy density.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
4
Relies heavily on low-fat plant sources with insufficient omega-3s and minimal healthy fat diversity.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
3
Provides minimal fiber variety and quantity, lacking diversity and evidence of metabolic or gut health benefits.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
3
Likely disrupts insulin stability, elevates cortisol, and lacks essential micronutrients for hormone synthesis.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
3
Relies on a single food source leading to imbalanced macronutrients and limited adaptability.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
2
Relies on low-protein, incomplete amino acid sources with insufficient distribution and poor functional outcomes.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
3
Limited flavor variety and monotonous meal structure reduce long-term enjoyment and adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
3
Lacks sufficient protein and nutrient density to preserve lean mass while promoting fat loss.
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 calorie control, poor satiety, and inflexible for energy goals.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
2
Severely restricts protein and energy intake, risking significant lean mass loss during caloric deficit.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
3
Limited macronutrient balance and energy availability hinder training performance and recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
3
Creates minimal calorie deficit but lacks sustainability, nutrient adequacy, and evidence for sustained fat loss.
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.