Total Rating
5.1
out of 10
6.8
out of 10
Metabolic Health ⓘ
5
May offer marginal benefits for insulin sensitivity but risks metabolic instability and inconsistent lipid profiles without strict meal quality control.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
5
Risks chronic deficiencies in B12, iron, and calcium without supplementation or fortified foods.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Relies on calorie-dense, low-nutrient foods and limited phytonutrient diversity.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
May lead to nutrient deficiencies and metabolic imbalances over time despite potential short-term weight loss benefits.
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 ⓘ
5
Limited flexibility and potential for psychological stress reduce long-term adherence potential.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Limited social flexibility and rigid meal timing may hinder real-world adherence.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires minimal cost and effort but may disrupt daily routines for some individuals.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
May increase hunger and cravings due to reduced protein and fiber intake, leading to potential overeating later in the day.
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 fats and omega-3 balance, with potential for inadequate EPA/DHA intake in plant-based variations.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity and evidence of sustained metabolic benefits.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
May disrupt insulin stability and cortisol regulation due to prolonged fasting and potential underfueling.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
May lead to inconsistent macronutrient distribution and increased risk of overeating due to skipped meals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Limited amino acid diversity and digestibility risks compromise muscle recovery and satiety.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Limited variety and potential for monotonous meals reduce long-term enjoyment and adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
May lead to muscle loss due to inadequate protein intake and energy availability, compromising lean mass preservation.
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 risks inconsistent hunger regulation and overeating without clear satiety support.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
May risk muscle loss due to potential protein insufficiency and energy deficits during prolonged fasting.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
May compromise energy availability and glycogen replenishment without compensatory meal adjustments.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
May create a calorie deficit but lacks robust evidence for sustained fat loss and risks metabolic adaptation and poor adherence.
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.