Total Rating
5.0
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
May improve some lipid markers but lacks robust evidence for comprehensive metabolic benefits and risks nutrient imbalances.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12 and D without explicit supplementation or fortification.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
5
Prioritizes calorie restriction over nutrient-rich whole foods, limiting phytonutrient diversity and bioavailability.
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
Offers potential benefits for chronic disease risk but risks nutrient deficiencies without supplementation.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Relies on restrictive food choices and limited flexibility, reducing long-term adherence potential.
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 and social adaptability hinder integration into varied daily routines and real-world scenarios.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
5
Requires significant cost, effort, and lifestyle adjustments that may hinder long-term adherence.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
5
May lack sufficient protein and fat, potentially leading to hunger and cravings without structured balance.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA without sufficient EPA/DHA, leading to suboptimal omega-3 status.
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 foods.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and fermented foods, potentially limiting microbiome diversity and digestive tolerance.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
5
Limited support for hormonal balance due to potential deficiencies in fat, micronutrients, and risk of cortisol elevation from restrictive practices.
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 carbs but risks low fat intake and limited adaptability for diverse goals.
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 for maximal recovery and satiety.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
4
Limited variety and potential blandness may hinder long-term adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
5
May promote fat loss but risks lean mass loss due to potential protein inadequacy and restrictive nature.
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 ⓘ
5
Provides basic structure for calorie control but lacks detailed guidance on satiety, flexibility, and long-term consistency.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder 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 ⓘ
4
Limited macronutrient adequacy and potential energy deficits hinder athletic performance and recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lack long-term sustainability and risk of metabolic adaptation.
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.