Total Rating
4.2
out of 10
6.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its impact on metabolic markers, with risks of nutritional imbalances and short-term weight loss without 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 ⓘ
3
Severely limited in essential micronutrients like B12, D, and iodine without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Prioritizes low-calorie, high-fiber plant foods but lacks variety in phytonutrients and may compromise bioavailability due to reliance on water-rich, nutrient-poor selections.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability risks due to potential deficiencies and restrictive nature.
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
Restrictive nature and lack of long-term adherence evidence limit its sustainability.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
3
Requires strict food restrictions and planning, limiting social flexibility and practicality in real-world scenarios.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires strict food restrictions and may lack variety, complicating long-term adherence.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Limited protein and high glycemic load may increase hunger, but fiber and low energy density offer partial satiety.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
3
Relies heavily on low-fat, processed foods and lacks sufficient omega-3 sources, particularly EPA/DHA.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from plant foods but lacks diversity and may cause digestive discomfort due to restrictive nature.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
5
Limited fiber diversity and lack of fermented foods may hinder microbiome balance and digestive tolerance.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
3
Severe caloric restriction disrupts insulin, cortisol, and sex hormone balance while risking micronutrient deficiencies.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
3
Lacks scientific support and risks poor protein and fat balance.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with inadequate amino acid profiles and insufficient total protein for recovery and satiety.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
3
Relies on bland, repetitive low-calorie foods that lack flavor and variety, making long-term adherence difficult.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
3
Likely promotes muscle loss and inadequate protein intake, compromising lean mass preservation and fat loss quality.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
4
Limited structure and scientific support hinder reliable calorie management and long-term sustainability.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
3
Likely insufficient for energy availability and macronutrient balance critical for athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Limited calorie deficit potential and poor long-term sustainability hinder effective 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.