Total Rating
5.1
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
5
Risks chronic deficiencies in B12, iron, and calcium without supplementation or fortified foods.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
5
Relies on calorie-dense, low-nutrient foods and limited phytonutrient diversity.
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
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 prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
5
Limited flexibility and potential for psychological stress reduce long-term adherence potential.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
6
Requires minimal cost and effort but may disrupt daily routines for some individuals.
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
May increase hunger and cravings due to reduced protein and fiber intake, leading to potential overeating later in the day.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Limited emphasis on high-quality fats and omega-3 balance, with potential for inadequate EPA/DHA intake in plant-based variations.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity and evidence of sustained metabolic benefits.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
5
May disrupt insulin stability and cortisol regulation due to prolonged fasting and potential underfueling.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
5
May lead to inconsistent macronutrient distribution and increased risk of overeating due to skipped meals.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
5
Limited amino acid diversity and digestibility risks compromise muscle recovery and satiety.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
6
Limited variety and potential for monotonous meals reduce long-term enjoyment and adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
5
May lead to muscle loss due to inadequate protein intake and energy availability, compromising lean mass preservation.
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 ⓘ
5
Limited structure for calorie control but risks inconsistent hunger regulation and overeating without clear satiety support.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
5
May risk muscle loss due to potential protein insufficiency and energy deficits during prolonged fasting.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
5
May compromise energy availability and glycogen replenishment without compensatory meal adjustments.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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 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.