Total Rating
7.8
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health with evidence for improved lipid profiles and inflammation, but lacks robust data on long-term blood glucose stability and 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 ⓘ
9
Provides comprehensive coverage of essential micronutrients through diverse, bioavailable foods with minimal reliance on supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
8
Offers a balanced mix of nutrient-dense whole foods with moderate phytonutrient diversity but includes some processed items and limited plant variety compared to stricter plant-based diets.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
7
Balances nutrient density and disease prevention benefits but lacks robust long-term population-level evidence compared to other well-researched dietary patterns.
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 ⓘ
8
Balances accessibility, flexibility, and long-term adherence while avoiding extreme restrictions.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
8
Balances flexibility with cultural foods, supports social integration and travel adaptability without excessive planning.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
8
Offers a balanced mix of affordable, accessible whole foods with minimal preparation effort, though some seasonal items may limit accessibility in certain regions.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
8
Provides balanced protein, fiber, and low-energy-dense foods that support satiety and stable hunger regulation.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
8
Prioritizes whole-food unsaturated fats and omega-3s from fatty fish but has moderate saturated fat content from traditional dairy.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but lacks robust evidence on specific hormonal markers.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
8
Provides balanced macronutrient distribution with adequate protein, healthy fats, and complex carbohydrates, supported by evidence for metabolic and cardiovascular benefits.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
7
Provides adequate high-quality protein from diverse sources but may lack optimal amino acid balance and digestibility in plant-based variants.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
8
Offers a flavorful, diverse range of whole foods with satisfying textures and adaptability to various cuisines.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation and supports sustainable resistance training performance.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
7
Offers balanced satiety and flexibility but lacks structured calorie control mechanisms for precise energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
6
Provides moderate protein and energy but lacks robust evidence for lean mass preservation during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
7
Provides balanced macronutrients and micronutrients but lacks optimized timing strategies and robust evidence for athletic performance.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and sustainable fat loss with balanced macronutrients and food variety.
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.