Total Rating
4.9
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers, with most benefits speculative rather than clinically validated.
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 micronutrients like B12, 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 nutrient density through seeds but lacks phytonutrient diversity and bioavailability optimization.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited scientific support for long-term health benefits and potential nutrient deficiencies 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 ⓘ
5
Requires strict rotation of specific seeds, limiting flexibility and long-term adherence potential.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability due to specific seed rotation requirements and potential travel constraints.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Requires moderate planning and rotation of seeds but remains affordable and accessible with minimal preparation effort.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Limited evidence on appetite outcomes, potential for high energy density, and variable protein adequacy may hinder sustained satiety.
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 ALA-rich seeds without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
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 lacks diversity and fails to meet recommended daily intake for optimal gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Provides moderate prebiotic fiber but lacks fermented foods and microbial diversity compared to broader plant-based diets.
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 phytoestrogen effects may hinder hormonal balance without additional nutritional support.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
4
Limited adaptability and potential protein insufficiency hinder functional macro balance.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
4
Relies on incomplete, low-digestible plant proteins with insufficient essential amino acids for optimal muscle recovery and satiety.
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 blandness of seeds may hinder long-term adherence without seasoning adjustments.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
4
Limited evidence supports fat loss while preserving lean mass, with reliance on speculative hormonal claims rather than robust body composition outcomes.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
3
Lacks structured calorie control, flexibility for energy goals, and empirical evidence for consistent energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
2
Severely inadequate protein and energy intake compromises muscle preservation and growth.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited macronutrient balance and insufficient evidence for performance enhancement.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss, with focus on hormonal balance rather than calorie deficit or metabolic adaptation.
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.