Total Rating
4.9
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May offer marginal improvements in lipid profiles and inflammation but lacks robust evidence for consistent 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 ⓘ
4
Lacks reliable sources for critical micronutrients like 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 ⓘ
6
Offers moderate nutrient density through plant foods but risks low variety and poor bioavailability due to restrictive exclusions and potential reliance on raw, minimally processed items.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies without supplementation, with mixed evidence on long-term health outcomes.
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 ⓘ
4
Requires strict adherence to raw, unprocessed plant foods with limited flexibility and accessibility, reducing long-term sustainability.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
3
Severe restrictions limit social engagement, travel flexibility, and daily routine integration.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires significant time, specialized equipment, and access to raw foods, limiting long-term feasibility for most.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
4
Limited protein and fiber sources may lead to hunger, with insufficient evidence on appetite suppression.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
5
Relies heavily on ALA with limited EPA/DHA, risking omega-3 deficiency and poor omega-6 balance.
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 quantity but lacks diversity in fiber types and may not meet optimal recommendations for all individuals.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks fermented/prebiotic foods and evidence for microbiome benefits.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Provides some micronutrient support but risks hormonal imbalances due to potential deficiencies in fat-soluble vitamins and iodine.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Provides adequate carbohydrates but lacks balanced protein and fat distribution with limited adaptability.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Provides limited high-quality plant proteins but risks amino acid deficiencies and poor digestibility without careful planning.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited flavor variety and potential for blandness due to restrictive food choices may hinder long-term adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited protein quality and potential muscle loss risk due to restrictive plant-based structure.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
4
Limited structure for calorie control 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 ⓘ
4
Limited protein adequacy and energy availability may hinder muscle preservation during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but lacks specific strategies for high-intensity athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
May support moderate weight loss through plant-based principles but lacks robust evidence for sustained fat loss and faces adherence challenges.
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.