Total Rating
4.6
out of 10
6.4
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, but risks of metabolic stress and nutrient deficiencies may outweigh potential advantages.
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, D, iodine, and other critical micronutrients without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
7
Provides moderate nutrient density through whole plant foods but may lack phytonutrient diversity and bioavailability optimization.
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 potential deficiencies without supplementation, but may reduce chronic disease risk in some populations.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Requires extreme dietary restrictions, limited flexibility, and potential social and practical challenges that hinder long-term adherence.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
3
Requires niche foods, complex planning, and limited real-world accessibility.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
5
Limited protein and potential for high glycemic load may hinder satiety and increase hunger risk.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Relies on ALA-rich plant sources but lacks EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity in fiber types and practical long-term sustainability.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
5
Limited support for hormonal balance due to potential deficiencies in fat, micronutrients, and risk of cortisol elevation from restrictive caloric intake.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
4
Relies on restrictive plant-based macros with limited adaptability and potential protein/carb imbalances.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
5
May lack sufficient high-quality protein sources and balanced amino acids.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
3
Limited flavor variety and potential for monotonous meals reduce long-term enjoyment and adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
4
Likely promotes fat loss but risks significant lean mass loss due to restrictive nature and limited evidence for preserving muscle.
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 ⓘ
5
Lacks structured calorie control and risks overeating without tracking mechanisms.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
3
Severely restricts energy and protein intake, risking significant muscle catabolism during caloric deficit.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
4
Limited macronutrient adequacy and potential micronutrient deficiencies may hinder performance and recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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 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.