Total Rating
4.6
out of 10
6.8
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, but risks of metabolic stress and nutrient deficiencies may outweigh potential advantages.
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, D, iodine, and other critical micronutrients without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Provides moderate nutrient density through whole plant foods but may lack phytonutrient diversity and bioavailability optimization.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may reduce chronic disease risk in some populations.
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 ⓘ
4
Requires extreme dietary restrictions, limited flexibility, and potential social and practical challenges that hinder long-term adherence.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
3
Overly restrictive and impractical for real-world social, travel, and daily routine demands.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
3
Requires niche foods, complex planning, and limited real-world accessibility.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Limited protein and potential for high glycemic load may hinder satiety and increase hunger risk.
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 on ALA-rich plant sources but lacks 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 ⓘ
7
Provides adequate fiber quantity but may lack diversity in fiber types and practical long-term sustainability.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Supports diverse fiber intake but may lack fermented foods and risk digestive discomfort for some.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Limited support for hormonal balance due to potential deficiencies in fat, micronutrients, and risk of cortisol elevation from restrictive caloric intake.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
4
Relies on restrictive plant-based macros with limited adaptability and potential protein/carb imbalances.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
May lack sufficient high-quality protein sources and balanced amino acids.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
3
Limited flavor variety and potential for monotonous meals reduce long-term enjoyment and adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
4
Likely promotes fat loss but risks significant lean mass loss due to restrictive nature and limited evidence for preserving muscle.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Lacks structured calorie control and risks overeating without tracking mechanisms.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
3
Severely restricts energy and protein intake, risking significant muscle catabolism during caloric deficit.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited macronutrient adequacy and potential micronutrient deficiencies may hinder performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
May support moderate weight loss through calorie reduction but lacks robust evidence for long-term sustainability and fat loss specificity.
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.