Total Rating
5.1
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control but lacks robust evidence for sustained lipid and inflammatory benefits.
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 reliable sources for B12, iodine, and vitamin D without supplementation, risking deficiencies.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on processed foods reduce nutrient density per calorie.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability risks outweigh short-term metabolic 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 ⓘ
6
Moderately sustainable due to restrictive food choices and potential social challenges, but more flexible than strict plant-based diets.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Requires significant planning and restricts social eating, travel flexibility, and personal food preferences.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires specific, often expensive plant-based products and strict meal planning which limits affordability and accessibility for most people.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides moderate satiety from protein but relies on processed meal replacements that may limit fiber and trigger cravings.
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 healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
4
Provides minimal fiber from limited plant sources, falling short of recommended intake and lacking diversity for optimal gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
4
Limited fiber variety and processed food reliance hinder microbiome diversity and digestive health.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Moderate support for hormonal balance but risks from calorie restriction and potential micronutrient gaps.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may struggle with fat intake balance.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with suboptimal amino acid balance and digestibility, limiting muscle recovery and satiety effectiveness.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Offers moderate flavor variety with whole foods but may lack complexity and adaptability for long-term enjoyment.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited evidence on lean mass preservation and potential for significant muscle loss with calorie restriction.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Provides structured portion control and satiety from fiber but lacks flexibility for surplus goals and may lead to hidden calorie intake.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
7
Provides adequate protein but may compromise energy availability during fat loss, risking muscle catabolism.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Limited evidence for sustained fat loss, with potential for short-term weight loss but risks of regain and reliance on supplements.
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.