Total Rating
5.1
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control but lacks robust evidence for sustained lipid and inflammatory benefits.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
4
Lacks reliable sources for B12, iodine, and vitamin D without supplementation, risking deficiencies.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
5
Limited phytonutrient diversity and reliance on processed foods reduce nutrient density per calorie.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability risks outweigh short-term metabolic benefits.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
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 accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
5
Requires specific, often expensive plant-based products and strict meal planning which limits affordability and accessibility for most people.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
6
Provides moderate satiety from protein but relies on processed meal replacements that may limit fiber and trigger cravings.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient EPA/DHA and may have imbalanced omega-3 to omega-6 ratios.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
4
Provides minimal fiber from limited plant sources, falling short of recommended intake and lacking diversity for optimal gut and metabolic health.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
5
Moderate support for hormonal balance but risks from calorie restriction and potential micronutrient gaps.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
5
Provides adequate protein and fiber but lacks adaptability and may struggle with fat intake balance.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with suboptimal amino acid balance and digestibility, limiting muscle recovery and satiety effectiveness.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
6
Offers moderate flavor variety with whole foods but may lack complexity and adaptability for long-term enjoyment.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
5
Limited evidence on lean mass preservation and potential for significant muscle loss with calorie restriction.
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 ⓘ
6
Provides structured portion control and satiety from fiber but lacks flexibility for surplus goals and may lead to hidden calorie intake.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
7
Provides adequate protein but may compromise energy availability during fat loss, risking muscle catabolism.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
4
Limited carbohydrate intake may hinder high-intensity performance and glycogen replenishment.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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 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.