Total Rating
4.2
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve insulin sensitivity but risks metabolic stress and nutrient imbalances.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
High risk of deficiencies in B12, iron, calcium, and vitamin D without supplementation or fortified foods.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
5
Relies on single, calorie-dense meals with potential nutrient gaps unless meticulously planned.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
3
Severely restricts nutrient intake and poses long-term risks of deficiencies and metabolic stress.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Significantly limited by extreme restriction and poor long-term adherence potential.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
4
Severe dietary restrictions and social incompatibility significantly hinder real-world adherence and integration with daily life.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
4
Requires significant time, preparation effort, and lifestyle disruption for consistent adherence.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
6
May reduce hunger if the single meal is nutrient-dense but risks overeating or rebound cravings due to extreme restriction.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
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
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
5
Provides variable fiber intake depending on meal composition, often lacking diversity and sufficient quantity for optimal gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
4
Limited fiber variety and potential digestive strain from infrequent meals may hinder gut microbiome diversity and function.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
4
OMAD may disrupt insulin stability, cortisol regulation, and micronutrient adequacy, risking hormonal imbalances despite potential short-term metabolic benefits.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
3
Severely restricts macronutrient flexibility and risks nutrient deficiencies due to extreme caloric and dietary restriction.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
5
Limited by poor protein distribution and potential amino acid imbalances in single-meal consumption.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
5
Limited meal frequency restricts flavor variety and may lead to repetitive, less satisfying eating experiences.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
5
May reduce fat but risks significant lean mass loss and impairs training performance due to inadequate protein and energy availability.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides structured calorie control but risks overeating, inconsistency, and poor satiety without careful meal composition.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
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.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
4
Limited energy availability and nutrient timing challenges hinder optimal athletic performance and recovery.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
5
Promotes short-term weight loss but risks muscle loss, metabolic slowdown, and poor long-term adherence.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
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.