Total Rating
5.3
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May improve insulin sensitivity and lipid profiles but lacks robust evidence for sustained metabolic benefits compared to other structured diets.
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 adequate protein and some micronutrients but risks deficiencies in vitamin D, iodine, and calcium without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Provides high nutrient density from animal foods but lacks phytonutrient diversity and plant-based bioactive compounds.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited evidence supports long-term health benefits, with risks of nutrient deficiencies and sustainability challenges.
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 extreme fasting and rigid meal timing, 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
Struggles with social integration, travel flexibility, and long-term stress management.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires significant lifestyle adjustments and may disrupt daily routines due to prolonged fasting and meal timing constraints.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Balances satiety through high protein and fat but may challenge long-term adherence due to fasting-induced hunger.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
5
High saturated fat intake from animal sources and poor omega-3 to omega-6 balance limit its fat quality benefits.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
4
Provides limited fiber primarily from vegetables during feast days, falling short of recommended intakes and lacking diversity in fiber sources.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Limited fiber and plant-based diversity hinder microbiome diversity and digestive health.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
6
May improve insulin sensitivity but risks elevated cortisol and potential micronutrient gaps due to prolonged fasting and single-meal structure.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Provides moderate protein and high fat but severely restricts carbohydrates without clear evidence-based justification for most individuals.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
7
Provides high-quality animal proteins but clusters intake into one meal, limiting satiety and muscle synthesis benefits.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited variety and potential for monotonous meals may reduce long-term enjoyment and adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient and may hinder resistance training performance.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Provides structured meal timing but risks overeating during limited eating windows and lacks flexibility for varied energy goals.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle catabolism during prolonged fasting periods.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited carbohydrate availability and restrictive meal timing may hinder sustained energy and recovery for most athletes.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Creates a calorie deficit through fasting but may struggle with long-term adherence and sustainability.
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.