Total Rating
3.4
out of 10
6.8
out of 10
Metabolic Health ⓘ
3
Likely promotes metabolic dysregulation through high saturated fat, processed ingredients, and limited nutrient diversity.
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
Severely lacks essential vitamins (B12, D, iodine) and minerals (iron, zinc) due to limited food diversity and poor bioavailability.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
2
Primarily calorie-dense with minimal essential nutrients and phytonutrients.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
4
Limited nutritional adequacy and potential for chronic disease risks due to restrictive nature and possible nutrient deficiencies.
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 ⓘ
4
Limited flexibility and potential for nutritional imbalance reduce long-term adherence potential.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
2
Severely restricts social, travel, and daily routine flexibility while inducing significant stress and cognitive load.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Offers affordable, accessible ingredients with minimal preparation effort but limited variety may challenge long-term adherence.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
4
Limited protein and fiber content may lead to hunger and cravings despite high energy density.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
4
Relies heavily on ALA with limited EPA/DHA, lacks balanced omega-3 to omega-6 ratio, and may include processed fats.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
2
Severely deficient in diverse, nutrient-dense fiber sources and fails to meet minimum daily requirements for gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
2
Severely detrimental to gut microbiome diversity and digestive health due to low fiber, processed ingredients, and lack of prebiotic/fermented foods.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
2
Severe nutrient deficiencies and extreme caloric restriction disrupt multiple hormonal systems, including insulin, cortisol, sex hormones, and thyroid function.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
3
Severely restricts carbohydrates and prioritizes saturated fats, compromising metabolic health and long-term adherence.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks balanced amino acids and optimal distribution for sustained recovery.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
2
Lacks flavor, variety, and palatability, leading to poor adherence and dissatisfaction.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Provides adequate protein for lean mass preservation but lacks robust evidence for sustained fat loss without significant muscle loss.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Provides structured calorie intake for surplus but lacks flexibility for deficit and lacks robust scientific evidence for long-term energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
4
Severely restricts energy intake, risking muscle catabolism despite high protein content.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited protein and micronutrient density compromise recovery and performance without strategic supplementation.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
May provide short-term satiety but lacks robust evidence for sustained fat loss or long-term metabolic benefits.
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.