Total Rating
6.1
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
5
Provides some essential micronutrients but risks deficiencies in B12, D, and iron without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
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
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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 prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
5
Limited long-term sustainability due to strict short-term structure and potential for restrictive plant-based elements.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
6
Requires significant meal planning and preparation effort but remains accessible and affordable with common ingredients.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
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
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
7
Provides moderate quality fats with some omega-3 sources but lacks optimal EPA/DHA balance and whole-food saturated fat context.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
6
Provides moderate micronutrient support but risks hormonal imbalances due to potential iodine deficiency and reliance on plant-based fats.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
5
Provides adequate plant-based protein and fiber but lacks flexibility in fat quality and macro 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 plant-based protein but lacks optimal amino acid balance and digestibility compared to animal sources.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
6
Offers moderate flavor variety with plant-based staples but may lack complexity and adaptability for long-term enjoyment.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk during fat loss phases.
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 ⓘ
6
Provides moderate satiety through high-fiber plant foods but lacks structured calorie control mechanisms.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
5
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during fat loss.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
6
Provides adequate macronutrients for most athletes but risks nutrient deficiencies without careful planning.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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 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.