Total Rating
5.0
out of 10
6.8
out of 10
Metabolic Health ⓘ
5
Provides moderate protein and fiber but risks metabolic stress from processed ingredients and inconsistent nutrient balance.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
5
Provides some essential micronutrients but lacks consistent coverage of critical vitamins and minerals like B12, D, and iodine without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Relies heavily on processed foods and limited phytonutrient diversity, reducing nutrient efficiency per calorie.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Provides moderate nutritional balance but lacks robust evidence for long-term disease prevention and sustainability.
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
Limited flexibility and restrictive structure hinder long-term adherence and practicality.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
7
Offers convenient, flexible meal options with moderate social compatibility but limited adaptability to diverse dietary needs and preferences.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Relatively affordable and simple to plan but limited by strict timing and reliance on specific chain items.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Provides moderate protein and fiber but may lack consistent energy density and glycemic stability for optimal appetite control.
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 moderate intake of unsaturated fats but lacks emphasis on omega-3 adequacy and may include processed saturated fats.
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 whole grains and vegetables but lacks diversity and sufficient quantity for optimal gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Limited fiber diversity and reliance on processed foods hinder microbiome health 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 fiber for satiety but may lack sufficient micronutrients and risk cortisol elevation with strict calorie restriction.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Provides adequate protein and fiber but severely restricts fats and may lack optimal carbohydrate diversity.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
Provides adequate but not optimal high-quality protein from lean meats, though total intake may fall short for muscle preservation in active individuals.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
2
Lacks flavor variety and satiety, leading to poor long-term adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited protein and potential for muscle loss despite fat loss.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Provides structured calorie control but lacks satiety, flexibility, and robust evidence 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 ⓘ
4
Limited protein intake and potential calorie deficit may hinder muscle retention during weight loss.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides moderate macronutrient variety but lacks structured timing, hydration focus, and consistent micronutrient coverage for optimal athletic performance.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Provides moderate calorie control but lacks robust evidence for sustained fat loss and may encourage poor adherence due to limited variety and potential nutrient imbalances.
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.