Total Rating
5.3
out of 10
6.2
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.
6
May improve short-term insulin sensitivity but risks elevated LDL and inflammation with excessive animal protein.
Micronutrients ⓘ
5
Provides adequate protein and some micronutrients but risks deficiencies in vitamin D, iodine, and calcium without supplementation.
6
Provides adequate protein but may lack diversity in micronutrient sources, risking deficiencies in vitamin D, iodine, and certain plant-based iron unless fortified.
Nutrient Density ⓘ
7
Provides high nutrient density from animal foods but lacks phytonutrient diversity and plant-based bioactive compounds.
7
Provides dense protein and some micronutrients but lacks phytonutrient diversity and may rely on processed foods.
Overall Health ⓘ
5
Limited evidence supports long-term health benefits, with risks of nutrient deficiencies and sustainability challenges.
5
May offer short-term satiety but carries risks of cardiovascular strain and nutrient imbalances with long-term adherence.
Sustainability ⓘ
4
Requires extreme fasting and rigid meal timing, limiting flexibility and long-term adherence.
6
Moderate sustainability due to potential cost, social challenges, and long-term adherence variability.
Lifestyle Fit ⓘ
4
Struggles with social integration, travel flexibility, and long-term stress management.
7
Offers moderate flexibility for daily routines but may strain social adaptability and long-term adherence due to rigid protein focus.
Practicality ⓘ
5
Requires significant lifestyle adjustments and may disrupt daily routines due to prolonged fasting and meal timing constraints.
7
Requires moderate cost and effort for meal prep but offers accessible protein sources and flexibility in daily routines.
Appetite Control ⓘ
7
Balances satiety through high protein and fat but may challenge long-term adherence due to fasting-induced hunger.
8
Effectively enhances satiety through protein and moderate fiber, but may lack sustained satiety without balanced fat and complex carb inclusion.
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 healthy fats but may lack optimal omega-3 to omega-6 balance and risk excessive saturated fats from animal protein sources.
Fiber Intake ⓘ
4
Provides limited fiber primarily from vegetables during feast days, falling short of recommended intakes and lacking diversity in fiber sources.
3
Typically lacks sufficient fiber diversity and quantity to support gut and metabolic health.
Gut Health ⓘ
3
Limited fiber and plant-based diversity hinder microbiome diversity and digestive health.
5
Limited fiber and fermented food inclusion may hinder microbiome diversity and digestive balance.
Hormonal Support ⓘ
6
May improve insulin sensitivity but risks elevated cortisol and potential micronutrient gaps due to prolonged fasting and single-meal structure.
6
Provides moderate support for insulin and satiety hormones but may disrupt cortisol and sex hormones with excessive protein intake or insufficient micronutrients.
Macro Balance ⓘ
5
Provides moderate protein and high fat but severely restricts carbohydrates without clear evidence-based justification for most individuals.
6
Provides adequate protein for muscle maintenance but risks imbalance if carbs/fats are overly restricted.
Protein Quality ⓘ
7
Provides high-quality animal proteins but clusters intake into one meal, limiting satiety and muscle synthesis benefits.
7
Provides adequate high-quality protein from animal sources but may lack amino acid diversity if not balanced.
Taste ⓘ
5
Limited variety and potential for monotonous meals may reduce long-term enjoyment and adherence.
7
Offers satisfying flavors and satiety but may lack variety unless carefully planned.
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
Effectively supports lean mass preservation and fat loss when balanced with adequate calories and resistance training.
Energy Balance ⓘ
5
Provides structured meal timing but risks overeating during limited eating windows and lacks flexibility for varied energy goals.
7
Provides moderate control over calorie intake through satiety from protein but lacks structured portion guidance and may encourage overconsumption of calorie-dense foods.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle catabolism during prolonged fasting periods.
7
Moderately supports lean mass retention during weight loss but may lack optimal protein distribution and energy balance in real-world adherence.
Athletic Support ⓘ
4
Limited carbohydrate availability and restrictive meal timing may hinder sustained energy and recovery for most athletes.
6
Provides adequate protein for muscle repair but may lack sufficient carbohydrates for endurance and may compromise micronutrient density if not balanced.
Weight Loss ⓘ
6
Creates a calorie deficit through fasting but may struggle with long-term adherence and sustainability.
7
Provides moderate short-term weight loss with sustainable calorie deficit but limited long-term fat loss evidence and potential adherence challenges.
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.