Total Rating
4.2
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May improve insulin sensitivity but risks metabolic stress and nutrient imbalances.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
3
High risk of deficiencies in B12, iron, calcium, and vitamin D 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 single, calorie-dense meals with potential nutrient gaps unless meticulously planned.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
3
Severely restricts nutrient intake and poses long-term risks of deficiencies and metabolic stress.
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 ⓘ
3
Significantly limited by extreme restriction and poor long-term adherence potential.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Severe dietary restrictions and social incompatibility significantly hinder real-world adherence and integration with daily life.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
4
Requires significant time, preparation effort, and lifestyle disruption for consistent adherence.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
May reduce hunger if the single meal is nutrient-dense but risks overeating or rebound cravings due to extreme restriction.
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 balanced unsaturated fats and omega-3 adequacy, with potential for high saturated/trans fats depending on meal composition.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
5
Provides variable fiber intake depending on meal composition, often lacking diversity and sufficient quantity for optimal gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
4
Limited fiber variety and potential digestive strain from infrequent meals may hinder gut microbiome diversity and function.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
4
OMAD may disrupt insulin stability, cortisol regulation, and micronutrient adequacy, risking hormonal imbalances despite potential short-term metabolic benefits.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
3
Severely restricts macronutrient flexibility and risks nutrient deficiencies due to extreme caloric and dietary restriction.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Limited by poor protein distribution and potential amino acid imbalances in single-meal consumption.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited meal frequency restricts flavor variety and may lead to repetitive, less satisfying eating experiences.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
May reduce fat but risks significant lean mass loss and impairs training performance due to inadequate protein and energy availability.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Provides structured calorie control but risks overeating, inconsistency, and poor satiety without careful meal composition.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
4
OMAD risks significant muscle catabolism due to inadequate protein distribution, severe energy deficits, and impaired recovery, despite potential short-term weight stability.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited energy availability and nutrient timing challenges hinder optimal athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Promotes short-term weight loss but risks muscle loss, metabolic slowdown, and poor long-term 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.