Total Rating
6.6
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Moderately improves lipid profiles and blood sugar control but may not optimize metabolic flexibility or inflammation reduction.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
5
Provides some essential micronutrients but has significant gaps in iodine, iron, and vitamin D without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Offers a balanced mix of nutrient-dense plant foods and lean proteins but limits phytonutrient diversity and may compromise fat-soluble vitamin absorption due to low-fat emphasis.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
7
Offers moderate benefits for cardiovascular health and disease prevention but may require supplementation for certain nutrients and faces sustainability challenges.
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 ⓘ
7
Offers moderate flexibility and accessibility but requires significant lifestyle adjustments that may challenge long-term adherence for some individuals.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires careful planning and calorie tracking.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Offers balanced 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 ⓘ
7
Provides adequate protein and fiber to support satiety but may lack sufficient fat and structured meal timing to fully suppress hunger.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
6
Limited omega-3 sources and low-fat emphasis may hinder cardiovascular and cognitive benefits.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting digestive and metabolic benefits.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Promotes diverse fiber intake and plant-based foods but lacks strong evidence on microbiome diversity and may cause digestive discomfort for some.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
6
Moderately supports hormone regulation but may strain sex hormones and cortisol due to low-fat and calorie-restricted components.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides adequate protein and fiber but overly restricts fat, potentially compromising hormonal and satiety needs.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
Provides moderate-quality protein sources but may fall short on total sufficiency for muscle preservation during fat loss.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
7
Offers a variety of flavorful whole foods but may require seasoning creativity to avoid blandness.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to potential protein limitations.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
7
Provides structured calorie control through high-volume, low-energy-density foods but lacks flexibility for surplus intake and may risk inconsistent adherence without tracking.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
4
Limited protein intake and potential calorie deficits may hinder muscle preservation during weight loss.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate carbs for endurance but lacks sufficient fat and protein for optimal performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
7
Promotes moderate weight loss through calorie deficit but lacks robust long-term evidence for sustained fat loss without significant 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.