Total Rating
6.2
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May improve blood sugar control and lipid profiles but lacks consistent evidence for long-term metabolic benefits and risks elevated LDL in some individuals.
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 B12, iron, zinc, and calcium but may lack sufficient vitamin D, iodine, and vitamin C without fortified foods or supplements.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Balances calorie-dense animal fats with some plant-based nutrients but limits phytonutrient diversity and bioavailability optimization.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
7
Balances metabolic benefits with potential nutrient gaps and long-term adherence challenges.
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 ⓘ
6
Balances restrictive low-carb principles with moderate flexibility but may challenge long-term adherence due to dietary limitations and social compliance risks.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
6
Offers moderate flexibility for social and travel scenarios but requires careful planning and may limit spontaneous eating.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate meal planning and preparation effort compared to simpler diets.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Balances protein, fiber, and low glycemic load to support satiety but lacks robust evidence on sustained appetite suppression.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
6
Prioritizes saturated fats from animal sources over unsaturated fats and lacks sufficient omega-3s from EPA/DHA sources.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
5
Provides moderate fiber from limited plant sources but falls short of optimal diversity and quantity for gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
5
Limited fiber and plant-based diversity may hinder microbiome diversity and digestive health.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
6
Moderately supports hormonal balance with low-carb structure but risks nutrient deficiencies and stress hormone elevation.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides moderate protein and fat with limited carbohydrate flexibility, but lacks robust evidence for long-term adaptability and metabolic outcomes.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but may lack optimal amino acid balance and distribution in typical adherence.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
7
Offers moderate flavor variety and satiety but may lack culinary diversity compared to more flexible diets.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
Moderately supports fat loss with adequate protein but risks muscle loss if caloric intake is insufficient.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
7
Provides structured satiety through high-protein/fat foods but lacks explicit calorie tracking guidance for precise deficit/surplus management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
Moderate protein intake may support muscle retention but lacks strong evidence for optimal lean mass preservation during calorie restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Limited carbohydrate availability may hinder high-intensity performance and glycogen replenishment.
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 fat loss with reasonable sustainability but lacks long-term evidence and may risk metabolic adaptation.
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.