Total Rating
5.3
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
5
Provides adequate protein and some micronutrients but risks deficiencies in vitamin D, iodine, and calcium without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
7
Provides high nutrient density from animal foods but lacks phytonutrient diversity and plant-based bioactive compounds.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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 prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
4
Requires extreme fasting and rigid meal timing, limiting flexibility and long-term adherence.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
5
Requires significant lifestyle adjustments and may disrupt daily routines due to prolonged fasting and meal timing constraints.
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 satiety through high protein and fat but may challenge long-term adherence due to fasting-induced hunger.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
High saturated fat intake from animal sources and poor omega-3 to omega-6 balance limit its fat quality benefits.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
4
Provides limited fiber primarily from vegetables during feast days, falling short of recommended intakes and lacking diversity in fiber sources.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
3
Limited fiber and plant-based diversity hinder microbiome diversity and digestive health.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
6
May improve insulin sensitivity but risks elevated cortisol and potential micronutrient gaps due to prolonged fasting and single-meal structure.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
5
Provides moderate protein and high fat but severely restricts carbohydrates without clear evidence-based justification for most individuals.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
7
Provides high-quality animal proteins but clusters intake into one meal, limiting satiety and muscle synthesis benefits.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
5
Limited variety and potential for monotonous meals may reduce long-term enjoyment and adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
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 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 ⓘ
5
Provides structured meal timing but risks overeating during limited eating windows and lacks flexibility for varied energy goals.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle catabolism during prolonged fasting periods.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
4
Limited carbohydrate availability and restrictive meal timing may hinder sustained energy and recovery for most 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
Creates a calorie deficit through fasting but may struggle with long-term adherence and sustainability.
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.