Total Rating
4.2
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Severely limited in essential micronutrients like B12, D, and iodine without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
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
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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 prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
3
Restrictive nature and lack of long-term adherence evidence limit its sustainability.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
6
Requires strict food restrictions and may lack variety, complicating long-term adherence.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
5
Limited protein and high glycemic load may increase hunger, but fiber and low energy density offer partial satiety.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
3
Relies heavily on low-fat, processed foods and lacks sufficient omega-3 sources, particularly EPA/DHA.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from plant foods but lacks diversity and may cause digestive discomfort due to restrictive nature.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
3
Severe caloric restriction disrupts insulin, cortisol, and sex hormone balance while risking micronutrient deficiencies.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
3
Lacks scientific support and risks poor protein and fat balance.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with inadequate amino acid profiles and insufficient total protein for recovery and satiety.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
3
Relies on bland, repetitive low-calorie foods that lack flavor and variety, making long-term adherence difficult.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
3
Likely promotes muscle loss and inadequate protein intake, compromising lean mass preservation and fat loss quality.
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 ⓘ
4
Limited structure and scientific support hinder reliable calorie management and long-term sustainability.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
3
Severely limits protein and energy intake, risking significant lean mass loss during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
3
Likely insufficient for energy availability and macronutrient balance critical for athletic 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
Limited calorie deficit potential and poor long-term sustainability hinder effective 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.