Total Rating
3.6
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Severely limited in essential vitamins and minerals, with high risk of deficiencies due to restrictive food choices and poor bioavailability.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
4
Relies heavily on a single food with limited phytonutrient diversity and potential anti-nutrient interference.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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 prevention but lacks comprehensive long-term evidence across diverse populations.
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 accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
3
Relies on seasonal, niche ingredients with limited accessibility and preparation flexibility.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
5
Limited protein and potential glycemic variability may hinder satiety without careful planning.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 dominance may compromise cardiovascular and inflammatory benefits.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but limited diversity and potential for optimal gut microbiome support.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
4
Limited fiber diversity and lack of prebiotic/fermented foods hinder microbiome support.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins and iodine may hinder hormonal balance.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
4
Likely insufficient protein and fat intake with limited adaptability, risking nutritional imbalances.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
3
Relies on low-protein, incomplete plant sources with poor amino acid balance and digestibility.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
3
Severely limited variety and blandness hinder long-term adherence and enjoyment.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
4
Limited protein intake and potential muscle loss risk hinder fat-to-muscle ratio improvement.
7
Effectively supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
5
Limited structure for calorie control but potential satiety from fiber may support moderate energy balance.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking significant muscle loss during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
5
Limited caloric density and potential micronutrient gaps may hinder sustained athletic performance and recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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 and fat loss with reasonable sustainability but risks metabolic adaptation and variable long-term adherence.
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.