Total Rating
5.7
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Offers moderate benefits for blood sugar and lipid profiles but lacks robust long-term evidence compared to established diets.
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 micronutrients but lacks reliable coverage of critical vitamins 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 ⓘ
6
Prioritizes nutrient-rich foods but risks limited phytonutrient diversity and overreliance on processed superfoods.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
6
May improve certain biomarkers but risks nutrient deficiencies without supplementation.
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 affordability 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 ⓘ
5
Limited flexibility in social and travel scenarios due to restrictive superfood focus.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Relies on costly and less accessible superfoods, limiting affordability and real-world feasibility.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides moderate satiety through fiber and plant-based protein but risks cravings and hunger if not balanced with sufficient energy density and variety.
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
Relies on ALA for omega-3s without sufficient EPA/DHA, risking imbalanced omega-3 to omega-6 ratio.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
7
Provides adequate fiber quantity and diversity but may lack long-term sustainability or evidence of specific health outcomes.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks consistent inclusion of fermented foods and may risk digestive discomfort with restrictive components.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in hormone-synthesizing nutrients may hinder hormonal balance.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Provides basic macronutrient coverage but lacks adaptability and evidence-based optimization for diverse health goals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Relies on incomplete plant proteins with potential amino acid gaps and lower digestibility compared to animal sources.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without creative seasoning or ingredient flexibility.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
May support moderate fat loss but risks inadequate protein intake and muscle loss without careful planning.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Limited structure for calorie control and risk of overeating due to high-calorie superfoods without portion guidance.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability may hinder muscle retention during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides adequate micronutrients but may lack sufficient carbohydrates and calories for high-intensity athletic demands.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
May support modest calorie deficit through nutrient density but lacks robust evidence for sustained fat loss and risks poor adherence or 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.