Total Rating
4.2
out of 10
6.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports its role in improving metabolic markers compared to balanced plant-based or Mediterranean diets.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
4
Lacks essential vitamins (B12, D, iodine) and minerals (iron, zinc) without supplementation or fortified foods.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
3
Primarily calorie-dense with limited phytonutrient diversity and poor bioavailability of minerals.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
4
Limited nutritional adequacy and potential deficiencies in protein, micronutrients, and fiber.
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 variety and potential nutritional deficiencies reduce long-term adherence and practicality.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Limited social flexibility and travel adaptability hinder real-world adherence.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Requires minimal cost and effort but may lack variety and long-term satiety.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
3
Limited protein and fiber content, high glycemic load, and potential for cravings hinder effective appetite control.
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
Relies heavily on saturated fats from animal proteins and lacks sufficient omega-3 sources, leading to an imbalanced fat profile.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but limited diversity and potential deficiencies in soluble/fermentable fibers.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Limited fiber diversity and exclusion of prebiotic/fermented foods hinder microbiome health.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
3
Lacks essential micronutrients and may disrupt insulin and sex hormone balance due to limited dietary diversity.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Provides adequate carbohydrates but lacks sufficient protein and fat variety, risking imbalances and limited adaptability.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Provides adequate protein but lacks essential amino acids and may not support optimal muscle recovery.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
4
Limited flavor variety and potential monotony may reduce long-term enjoyment and adherence.
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 ⓘ
4
Limited flexibility and potential for excessive hunger reduce long-term energy balance predictability.
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 energy deficits risk muscle loss during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
3
Severely limited protein and fat intake compromises muscle repair, hormone production, and sustained energy for intense training.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Limited calorie deficit potential with high risk of nutrient deficiencies and unsustainable 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.