Total Rating
6.4
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Offers moderate benefits for metabolic markers but lacks robust, long-term evidence compared to other well-researched diets.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
6
Provides adequate coverage for most micronutrients but risks deficiencies in B12, iodine, and vitamin D without explicit supplementation or fortified foods.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
7
Offers diverse plant-based nutrients but may lack optimal bioavailability and processing efficiency for certain micronutrients.
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
Provides adequate nutrition with supplementation but carries risks of deficiency and lacks robust long-term population evidence.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
7
Offers moderate flexibility and practicality but requires significant lifestyle adjustments and may lack long-term adherence evidence.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
5
Moderate social and travel flexibility but limited adaptability due to restrictive guidelines and preparation demands.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
6
Requires moderate cost and accessibility but offers flexibility in meal planning and preparation.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
7
Balances protein and fiber for moderate satiety but may struggle with glycemic stability and cravings due to higher carbohydrate content.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
7
Provides moderate healthy fats but relies on plant-based ALA for omega-3s, limiting long-chain EPA/DHA benefits.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
5
Provides moderate fiber from vegetables and fruits but falls short of recommended quantities and lacks diverse fiber sources.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
7
Supports diverse fiber intake and fermented foods but includes animal products potentially limiting microbiome diversity.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
6
Provides adequate fiber and micronutrients but may lack sufficient fat and specific hormones-supporting nutrients like vitamin D and iodine.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
6
Provides adequate protein and healthy fats but may lack adaptability for diverse goals and energy stability.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
7
Provides balanced animal and plant proteins with adequate amino acids but may lack optimal digestibility and distribution in typical adherence.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
7
Offers moderate variety and natural flavors but may lack seasoning and culinary creativity 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 insufficient evidence for sustained fat-muscle ratio improvements.
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
Offers moderate satiety through plant-based foods but lacks structured calorie control and flexibility for surplus intake.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
6
Provides moderate protein adequacy but may struggle with optimal muscle protein synthesis and energy balance during caloric restriction.
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 but may lack specific timing strategies and has potential micronutrient gaps for high-intensity athletes.
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 calorie deficit potential but limited long-term evidence for sustained fat loss and adherence.
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.