Total Rating
3.6
out of 10
6.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its impact on metabolic markers, with potential risks from oxalic acid and unclear lipid effects.
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 limited in essential vitamins and minerals, with high risk of deficiencies due to restrictive food choices and poor bioavailability.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
4
Relies heavily on a single food with limited phytonutrient diversity and potential anti-nutrient interference.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
2
Severe nutrient deficiencies and metabolic risks outweigh potential short-term weight loss benefits.
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 ⓘ
3
Severely restrictive and impractical for long-term adherence due to limited food variety, potential for deprivation, and reliance on niche ingredients.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Restrictive food rules and social incompatibility limit practical integration into daily life.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
3
Relies on seasonal, niche ingredients with limited accessibility and preparation flexibility.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Limited protein and potential glycemic variability may hinder satiety without careful planning.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 dominance may compromise cardiovascular and inflammatory benefits.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but limited diversity and potential for optimal gut microbiome support.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
4
Limited fiber diversity and lack of prebiotic/fermented foods hinder microbiome support.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins and iodine may hinder hormonal balance.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
4
Likely insufficient protein and fat intake with limited adaptability, risking nutritional imbalances.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with poor amino acid balance and digestibility.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
3
Severely limited variety and blandness hinder long-term adherence and enjoyment.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
4
Limited protein intake and potential muscle loss risk hinder fat-to-muscle ratio improvement.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Limited structure for calorie control but potential satiety from fiber may support moderate energy balance.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking significant muscle loss during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Limited caloric density and potential micronutrient gaps may hinder sustained athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
May support modest calorie deficit through high-volume, low-energy-density foods but lacks robust evidence for sustained fat loss and 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.