Total Rating
5.5
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
Offers moderate benefits for blood sugar control but may negatively impact lipid profiles and inflammation.
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
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation, risking deficiencies in strict plant-based adherence.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Provides moderate nutrient density from animal proteins but lacks phytonutrient diversity and plant-based bioactive compounds.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies in key nutrients without supplementation.
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 ⓘ
6
Moderate adherence potential due to restrictive food choices and potential social challenges.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
7
Balances flexibility with social and travel adaptability but requires moderate planning and tracking.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires moderate effort in meal planning and preparation but remains accessible and affordable with staple ingredients.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Moderate satiety from fiber and plant-based protein, but potential for glycemic fluctuations and cravings with high-carb, low-fat composition.
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
Provides moderate saturated fats and some omega-3s but lacks sufficient unsaturated fats and may have an imbalanced omega-6 to omega-3 ratio.
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 from limited plant sources but falls short of evidence-based recommendations for quantity and diversity.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Provides moderate fiber diversity and prebiotic potential but may lack fermented foods and risk digestive discomfort in some individuals.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
7
Supports sex hormones and micronutrient balance but may risk insulin resistance and thyroid issues with high saturated fat intake.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides moderate protein and fat but lacks flexibility and evidence for optimal carbohydrate balance.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
8
Provides high-quality animal proteins with complete amino acids and good digestibility, but may lack optimal distribution and nutrient diversity in typical adherence.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Offers satisfying protein-rich meals but lacks variety and may feel restrictive over time.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
Provides moderate protein support but risks lean mass loss with restrictive elements.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Offers moderate satiety from fats/protein but lacks structured calorie control and flexibility for precise energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
6
Provides adequate protein but may compromise energy availability during calorie restriction, risking muscle catabolism.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate protein and carbs but risks deficiencies in B12, iron, and vitamin D without supplementation, limiting 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
Provides moderate short-term weight loss potential but lacks robust long-term evidence for sustained fat loss and sustainability.
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.