Total Rating
5.2
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May modestly improve some metabolic markers but lacks robust long-term evidence and risks nutrient deficiencies under strict plant-based constraints.
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
Fails to reliably provide essential micronutrients like B12, vitamin 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 ⓘ
6
Provides moderate phytonutrient diversity but may lack optimal bioavailability and variety in whole foods.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
7
Promotes nutrient-rich plant foods but risks deficiencies without supplementation and may lack long-term sustainability.
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
Requires strict plant-based adherence with limited flexibility and potential for social and psychological challenges.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Requires strict adherence and limited flexibility, complicating social interactions and travel while demanding significant time and planning.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires moderate cost and effort for meal prep but offers accessible staples for long-term adherence.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides adequate protein and fiber but may induce cravings due to restrictive phases and limited food variety.
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
Emphasizes whole-food healthy fats but lacks explicit focus on omega-3 to omega-6 balance and saturated fat context.
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 may lack diversity in fiber types and practical long-term adherence.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but lacks fermented foods and evidence for microbiome benefits.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Provides some fiber and plant-based nutrients but risks hormonal imbalance due to low-fat, high-carb composition and potential micronutrient deficiencies.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Limited protein and fat adequacy with rigid ratios.
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 optimal amino acid balance, digestibility, and distribution for maximal recovery and satiety.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited flavor variety and restrictive food choices may lead to unappealing meals, reducing long-term adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited protein adequacy and risk of lean mass loss under strict plant-based constraints.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Provides some structure for calorie control but lacks flexibility and proven consistency 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 ⓘ
3
Severely restricts protein and energy intake, risking significant lean mass loss during calorie deficit.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides adequate macronutrients but risks underfueling and micronutrient deficiencies if not meticulously planned.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Promotes calorie deficit through plant-based foods but lacks long-term evidence for sustained fat loss and may risk poor adherence due to restrictive nature.
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.