Total Rating
5.3
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May offer moderate benefits for blood sugar and inflammation but lacks robust evidence on long-term metabolic outcomes.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12, vitamin D, and iodine without explicit fortification or supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Relies on calorie-restricted, minimally processed foods with moderate phytonutrient diversity but lacks optimal bioavailability and variety.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
6
May improve some metabolic markers but risks nutrient deficiencies and long-term adherence challenges.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
5
Requires strict adherence and limited flexibility, which may hinder long-term sustainability for most individuals.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, requiring significant planning and resource availability.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
5
Requires significant cost, planning, and preparation effort, limiting long-term feasibility for most individuals.
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 protein and fiber but lacks robust evidence on sustained appetite suppression.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Relies on limited plant-based fats with insufficient EPA/DHA and potential processed fat sources.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
6
Provides moderate fiber quantity but lacks diversity in fiber types and may rely on processed sources.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
5
Limited fiber diversity and exclusion of fermented foods may hinder microbiome diversity and digestive balance.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
4
Limited micronutrient diversity may impair hormone synthesis and regulation.
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 flexibility in fat and carb adjustments for diverse needs.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility typical of animal sources.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
4
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 ⓘ
5
May support fat loss but risks lean mass loss due to potential protein insufficiency and energy deficits.
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 moderate structure for calorie control but lacks flexibility and proven consistency for long-term energy management.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
4
Likely insufficient protein and energy for muscle preservation during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
5
Provides adequate macronutrients but may lack specific micronutrients and hydration strategies critical for athletic performance.
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 and potential challenges with adherence and nutrient adequacy.
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.