Total Rating
5.7
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
Moderate support for metabolic health through whole foods but limited evidence on specific biomarker improvements.
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
Lacks essential micronutrients like B12, D, and iodine without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Offers moderate nutrient density with varied whole foods but lacks optimal phytonutrient diversity and bioavailability optimization.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
7
Offers balanced nutrient intake and moderate disease prevention benefits but lacks robust long-term population-level evidence.
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
Moderate flexibility and accessibility but may require careful planning and social adjustments.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Limited flexibility in social and travel scenarios, requiring significant planning and resource access.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate meal planning and preparation effort.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may struggle with energy density and long-term satiety without strict adherence.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA and may rely on processed fats.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
6
Provides adequate fiber quantity but lacks diversity in fiber types and may rely on processed plant-based foods.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Supports moderate gut microbiome diversity and digestive function but lacks emphasis on fermented foods and may restrict nutrient-dense options.
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 micronutrient adequacy may impair hormone synthesis and regulation.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Provides adequate protein and fiber but may lack fat variety and flexibility for different goals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
Provides adequate protein but relies on plant-based sources with potential amino acid imbalances and lower digestibility compared to animal proteins.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
4
Limited flavor variety and potential for monotonous meals reduce long-term adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Moderately supports fat loss with adequate protein but risks muscle loss if not carefully structured.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Provides moderate structure for calorie management but lacks robust mechanisms for consistent intake control and satiety regulation.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
Provides moderate protein but risks muscle loss due to potential energy deficits and incomplete amino acid profiles in strict plant-based variants.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate macronutrients but risks nutrient deficiencies and energy underfueling in high-intensity training.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss, with risks of metabolic adaptation 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.