Total Rating
5.4
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May improve short-term weight loss and blood sugar control but lacks long-term metabolic benefits and contains processed ingredients linked to inflammation.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
6
Provides adequate coverage for most essential micronutrients but may lack sufficient iodine and certain B vitamins in some formulations.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
4
Relies heavily on processed ingredients with limited phytonutrient diversity and suboptimal nutrient efficiency per calorie.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Provides short-term weight management benefits but risks nutrient deficiencies and long-term sustainability issues.
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 ⓘ
5
Limited flexibility and potential for cost barriers reduce long-term adherence potential.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
6
Offers convenient meal replacement options but may limit social flexibility and require planning, potentially increasing stress and reducing adaptability to varied lifestyles.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Offers convenient pre-prepared meals with minimal effort but may lack cost-effectiveness and long-term sustainability for some users.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may trigger cravings due to processed ingredients and sugar content.
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
Provides minimal healthy fats with limited omega-3 sources and potential reliance on processed oils.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
3
Provides minimal fiber from processed sources, falling far below recommended quantities and lacking diversity in fiber types.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
4
Low in dietary fiber and high in processed ingredients, potentially compromising microbiome diversity and digestive tolerance.
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 moderate protein and some micronutrients but risks cortisol elevation and thyroid disruption from low-calorie intake.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides adequate protein for satiety and muscle preservation but lacks optimal fat content and adaptability for diverse goals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
Provides adequate animal-based protein quality but lacks sufficient total intake and nutrient-dense food matrix for optimal recovery.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Offers limited flavor variety and potential artificial aftertastes, risking long-term adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
Provides moderate protein for basic lean mass preservation but may inadequately support muscle maintenance during calorie restriction.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Provides structured calorie control but risks hidden calories and limited flexibility for long-term energy management.
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 and supports muscle retention during weight loss but may lack optimal macronutrient balance and flexibility for resistance training.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited macronutrient balance and potential underfueling hinder athletic performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Provides moderate calorie deficit but limited long-term sustainability and potential for weight regain.
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.