Total Rating
6.6
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health through plant-based nutrients but may lack balance in energy metabolism and lipid profiles without careful food selection.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
5
Lacks critical micronutrients like B12 and vitamin D without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Provides a broad range of plant-based nutrients but may lack optimal bioavailability and phytonutrient diversity in strict versions.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
7
Offers moderate benefits for disease prevention but requires careful planning to avoid nutrient deficiencies.
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 ⓘ
7
Offers moderate flexibility and accessibility but may pose challenges in long-term adherence due to dietary restrictions and social integration complexities.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
6
Offers structured plant-based eating with cultural support but lacks flexibility for diverse social and travel scenarios.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Offers accessible, affordable staples but requires thoughtful meal planning and may lack flexibility for some lifestyles.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Offers moderate satiety from fiber and plant proteins but may struggle with glycemic stability and cravings if refined carbs dominate.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but relies on ALA instead of EPA/DHA, limiting omega-3 benefits.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity but may lack optimal gut microbiome support in strict plant-based variations.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Promotes adequate fiber and plant diversity but may lack fermented foods and risk digestive discomfort in some adherents.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
6
Provides balanced macronutrients but risks deficiencies in iodine and B12, impacting thyroid and sex hormone regulation.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides adequate plant-based protein and fiber but may lack sufficient animal-derived nutrients and flexibility for diverse metabolic needs.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Offers moderate flavor variety but risks blandness without intentional seasoning and culinary creativity.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
Supports moderate fat loss but risks lean mass loss due to variable protein adequacy and potential energy deficits.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Provides moderate satiety through fiber and volume but lacks structured calorie control mechanisms for precise energy balance.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
Provides adequate protein but may struggle with optimal amino acid balance and energy availability for maximal lean mass preservation.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides adequate carbohydrates and fats but may lack sufficient protein and critical micronutrients for optimal athletic performance without supplementation.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and sustainable fat loss through plant-based whole foods but may struggle with long-term adherence due to strictness.
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.