Total Rating
5.3
out of 10
5.5
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 in some populations but may elevate inflammatory markers and LDL in others.
Micronutrients ⓘ
5
Provides adequate protein and some micronutrients but risks deficiencies in vitamin D, iodine, and calcium without supplementation.
5
Risks deficiencies in B12, iodine, and vitamin D without supplementation, despite adequate coverage of other micronutrients.
Nutrient Density ⓘ
7
Provides high nutrient density from animal foods but lacks phytonutrient diversity and plant-based bioactive compounds.
5
Limited phytonutrient diversity and reliance on calorie-dense, nutrient-poor animal products reduce per-calorie nutrient efficiency.
Overall Health ⓘ
5
Limited evidence supports long-term health benefits, with risks of nutrient deficiencies and sustainability challenges.
5
Offers short-term metabolic benefits but risks nutrient deficiencies and long-term health complications.
Sustainability ⓘ
4
Requires extreme fasting and rigid meal timing, limiting flexibility and long-term adherence.
5
Requires strict dietary restrictions, complex planning, and long-term adherence challenges that limit practical sustainability.
Lifestyle Fit ⓘ
4
Struggles with social integration, travel flexibility, and long-term stress management.
4
Requires strict dietary restrictions that limit social flexibility, travel adaptability, and daily convenience, increasing stress and reducing long-term adherence potential.
Practicality ⓘ
5
Requires significant lifestyle adjustments and may disrupt daily routines due to prolonged fasting and meal timing constraints.
6
Requires significant planning, cost, and food restrictions, limiting long-term practicality for most.
Appetite Control ⓘ
7
Balances satiety through high protein and fat but may challenge long-term adherence due to fasting-induced hunger.
7
Provides satiety through fat and protein but may lack fiber and risk overeating if not managed.
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 adequate saturated and some unsaturated fats but may lack sufficient omega-3s and risk imbalanced omega-6 to omega-3 ratios.
Fiber Intake ⓘ
4
Provides limited fiber primarily from vegetables during feast days, falling short of recommended intakes and lacking diversity in fiber sources.
4
Provides minimal fiber from limited sources, risking digestive issues and poor gut health.
Gut Health ⓘ
3
Limited fiber and plant-based diversity hinder microbiome diversity and digestive health.
3
Severely restricts dietary fiber and plant-based diversity, likely impairing microbiome diversity and increasing digestive discomfort risks.
Hormonal Support ⓘ
6
May improve insulin sensitivity but risks elevated cortisol and potential micronutrient gaps due to prolonged fasting and single-meal structure.
6
May improve insulin stability but risks cortisol elevation, thyroid suppression, and micronutrient deficiencies.
Macro Balance ⓘ
5
Provides moderate protein and high fat but severely restricts carbohydrates without clear evidence-based justification for most individuals.
6
Provides structured macronutrient ratios but risks metabolic rigidity and long-term adherence challenges.
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 risks insufficiency if intake is not carefully managed.
Taste ⓘ
5
Limited variety and potential for monotonous meals may reduce long-term enjoyment and adherence.
7
Offers flavorful and satisfying meals with variety but may require effort to avoid monotony.
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
Promotes fat loss while preserving lean mass when protein adequacy is ensured, but risks muscle loss and training performance challenges with strict adherence.
Energy Balance ⓘ
5
Provides structured meal timing but risks overeating during limited eating windows and lacks flexibility for varied energy goals.
7
Offers structured satiety through high fat/protein but requires strict adherence and may lack flexibility for calorie surplus goals.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle catabolism during prolonged fasting periods.
7
Preserves lean mass when protein intake is adequate but risks muscle loss if protein is insufficient.
Athletic Support ⓘ
4
Limited carbohydrate availability and restrictive meal timing may hinder sustained energy and recovery for most athletes.
5
Limited carbohydrate availability may hinder high-intensity performance and recovery, but can support specific endurance athletes with careful planning.
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 but faces sustainability and metabolic adaptation 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.