Total Rating
5.5
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
Offers potential for personalized metabolic improvements but lacks consistent, robust evidence across all metabolic health markers.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and vitamin D without supplementation, risking deficiencies.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but risks nutrient imbalance and relies on processed foods in strict plant-based formulations.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
6
Limited evidence supports long-term health benefits despite potential for personalized nutrient optimization.
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 ⓘ
6
Offers personalized flexibility but lacks robust long-term adherence evidence and may involve accessibility barriers.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Requires significant planning and may limit social flexibility without tailored adjustments.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires specialized testing and may involve restrictive dietary choices with limited real-world accessibility and affordability.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Offers tailored nutrient strategies that can enhance satiety but lacks robust, consistent evidence on appetite suppression compared to other diets.
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 omega-3 adequacy and reliance on ALA without EPA/DHA restricts cardiovascular and neurological benefits.
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 but may lack diversity and practical tolerance for some individuals.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Supports microbiome diversity through fiber but may lack fermented foods and cause digestive discomfort in some individuals.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Limited hormonal support due to potential micronutrient deficiencies and risks of extreme restriction in strict plant-based frameworks.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides some adaptability but lacks consistent evidence for optimal macro ratios across diverse populations.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Provides adequate protein quantity but may lack optimal amino acid balance and digestibility compared to animal-based sources.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited variety and potential monotony in restrictive dietary applications may hinder long-term adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
4
Limited evidence supports consistent improvements in fat-to-muscle ratio with current nutrigenomic interventions.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
4
Limited evidence supports reliable calorie control and satiety regulation in personalized genetic diets.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
6
Limited evidence supports lean mass preservation without clear protein adequacy or energy balance.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Limited evidence supports optimal energy, recovery, and macronutrient balance for athletic performance.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss without significant metabolic or adherence challenges.
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.