Total Rating
4.9
out of 10
6.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports specific metabolic benefits, with potential for nutritional gaps and insufficient research on long-term cardiometabolic outcomes.
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 vitamins like B12 and minerals like iodine, risking chronic deficiencies without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and essential micronutrients from other food groups.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
6
Provides some nutrient density but risks deficiencies in B12, iron, and omega-3s without supplementation.
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
Relies heavily on a single food group, limiting flexibility and long-term adherence due to monotony and potential nutrient gaps.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Limited social flexibility and strictness hinder real-world adaptability and adherence.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires specific mushroom variety focus, increasing complexity in meal planning and preparation.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides moderate satiety via fiber and protein but may lack sufficient protein and variety to consistently suppress hunger.
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
Limited emphasis on high-quality omega-3 sources and insufficient unsaturated fats from whole-foods.
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 nutrient density.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive discomfort reduce its effectiveness for gut microbiome support.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Limited micronutrient density and potential deficiencies in fat/specific vitamins may hinder hormonal balance.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Relies on low-protein, low-fat structure with limited adaptability for diverse health goals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
4
Relies on incomplete protein sources with insufficient leucine and amino acid balance for optimal muscle recovery.
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 monotony may hinder long-term adherence without creative culinary adaptations.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited protein adequacy risks lean mass loss during fat reduction.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Limited structure for calorie control but may support satiety through high fiber and water content.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
Limited protein intake and potential energy deficits risk significant muscle loss during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate nutrients but risks underfueling and imbalanced macronutrients without careful planning.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss, with potential for calorie deficit but lacking robust long-term studies on metabolic and fat-specific outcomes.
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.