Total Rating
6.1
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers like blood sugar and inflammation but lacks robust long-term evidence for comprehensive cardiometabolic 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 some essential micronutrients but risks deficiencies in B12, D, and iron without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Prioritizes whole plant foods with good phytonutrient diversity but includes animal products that may slightly dilute overall nutrient density per calorie.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
7
Offers short-term metabolic and inflammatory benefits but lacks long-term sustainability and may require supplementation for nutrient adequacy.
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 long-term sustainability due to strict short-term structure and potential for restrictive plant-based elements.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
5
Offers moderate flexibility but imposes significant social and logistical constraints that challenge long-term adherence in varied real-world settings.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires significant meal planning and preparation effort but remains accessible and affordable with common ingredients.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides adequate protein and fiber but may induce cravings during restrictive phases and lacks robust evidence on long-term appetite suppression.
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
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and whole-food saturated fat context.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Promotes diverse plant-based fiber and fermented foods but may strain gut health during restrictive phases.
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 micronutrient support but risks hormonal imbalances due to potential iodine deficiency and reliance on plant-based fats.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Provides adequate plant-based protein and fiber but lacks flexibility in fat quality and macro adaptability for diverse goals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Provides adequate plant-based protein but lacks optimal amino acid balance and 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 with plant-based staples but may lack complexity and adaptability for long-term enjoyment.
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 during fat loss phases.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
6
Provides moderate satiety through high-fiber plant foods but lacks structured calorie control mechanisms.
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 potential energy deficits may hinder lean mass preservation during fat loss.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but risks nutrient deficiencies without careful planning.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Offers moderate short-term weight loss potential but lacks long-term sustainability and robust 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.