Total Rating
5.4
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
Offers moderate improvements in blood sugar and lipid profiles but lacks robust evidence on long-term metabolic sustainability and inflammation reduction.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
7
Provides adequate micronutrients through animal-based foods but risks deficiencies in vitamin D, iodine, and calcium without fortification or supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
5
Relies on calorie-dense, minimally nutrient-rich animal products with limited phytonutrient diversity.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Provides adequate macronutrients but risks deficiencies without supplementation and has mixed evidence for long-term disease prevention.
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
Requires strict tracking and rigid food choices, limiting flexibility and long-term adherence.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Requires significant tracking and planning, limiting social flexibility and real-world adaptability.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires precise tracking and specialty ingredients, limiting accessibility and long-term feasibility for most.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Provides adequate protein and stable glycemic control but may lack sufficient fiber and risk over-reliance on energy-dense foods.
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
Provides moderate healthy fats but lacks sufficient omega-3s and may imbalance omega-6 intake.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
4
Limited fiber variety and quantity, prioritizing protein/fat over plant-based sources.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Severely restricts fiber and microbiome-supporting foods, risking digestive distress and limited microbial diversity.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
7
Provides moderate support for insulin, satiety, and sex hormones but lacks robust evidence on cortisol, thyroid, and micronutrient balance.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides structured macronutrient tracking but lacks flexibility and evidence for long-term balance.
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 lacks diversity in sources and may insufficiently address amino acid balance in some variations.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
7
Offers flavorful, satiating whole foods with moderate variety but limited culinary flexibility.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
7
Promotes fat loss with adequate protein but risks muscle loss with excessive calorie restriction.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
7
Provides structured calorie control but relies heavily on tracking and rigid rules, limiting long-term sustainability.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
7
Provides adequate protein and supports muscle retention during deficit but lacks direct evidence on lean mass outcomes.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides adequate protein and timing strategies but risks underfueling and micronutrient deficiencies for high-intensity training.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Promotes calorie deficit through tracking but lacks long-term sustainability and evidence for sustained fat loss.
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.