Total Rating
6.4
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
Promotes moderate portion control and mindful eating, which may support stable blood sugar and lipid profiles but lacks robust evidence for comprehensive metabolic benefits.
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 limited coverage of essential micronutrients with significant risks of deficiencies in B12, vitamin D, and iron without explicit fortification or supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Provides moderate nutrient density with limited phytonutrient diversity and reliance on processed foods.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
7
Offers moderate nutritional adequacy and disease risk reduction but lacks robust long-term population-level evidence and may require supplementation for certain nutrients.
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 ⓘ
7
Balances practicality and flexibility while avoiding extreme restrictions, though long-term adherence evidence is limited.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
7
Offers moderate flexibility for social and travel scenarios but requires some meal planning and may lack adaptability for diverse dietary preferences.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
8
Offers balanced, affordable, and accessible meal options with minimal preparation effort and integration into daily life.
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 lack sufficient satiety strategies for long-term appetite management.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
7
Emphasizes whole-food fats but may lack optimal omega-3 to omega-6 balance and saturated fat context.
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 from whole foods but lacks emphasis on fiber diversity and gut microbiome benefits.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Promotes diverse whole foods and fiber intake but lacks specific evidence for microbiome outcomes.
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 support for hormonal balance through flexible eating but lacks structured guidelines for nutrient density and hormone-specific micronutrients.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
7
Provides adaptable macro flexibility without strict ideological constraints but lacks specific evidence-based ratio guidance for optimal functional outcomes.
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 deficiencies and lower digestibility.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Offers moderate variety and adaptability but may lack inherent flavor complexity without seasoning adjustments.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk compromise fat-to-muscle ratio improvements.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Provides structured portion control and satiety from plant-based foods but lacks flexibility for calorie surpluses and may obscure hidden calories.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
6
Provides moderate protein and energy but lacks specific strategies to optimize muscle preservation during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate plant-based protein and carbs but may lack sufficient fat and micronutrient density for optimal athletic performance.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
7
Promotes calorie deficit through high-volume, low-energy-density foods but lacks robust long-term evidence for sustained fat loss compared to other structured diets.
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.