Total Rating
3.8
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May improve some metabolic markers but risks nutrient deficiencies and lacks robust long-term evidence for comprehensive metabolic health.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking chronic deficiencies.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but may lack optimal bioavailability and calorie-efficient nutrient profiles.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
4
Limited scientific evidence supports its long-term health benefits, with potential risks of nutritional deficiencies and lack of population-level validation.
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 ⓘ
2
Lacks evidence for long-term adherence, practicality, and flexibility due to unclear dietary guidelines and potential reliance on non-standard methods.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
3
Severely restricts social and travel flexibility with limited food options and high planning demands.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
2
Requires specialized, non-standard equipment and lacks accessible, affordable food options.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
2
Lacks scientific evidence and physiological mechanisms to reliably control appetite or reduce 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
Limited omega-3 adequacy and reliance on ALA without EPA/DHA compromises cardiovascular and cognitive benefits.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
2
Severely limited fiber diversity and quantity, failing to meet basic dietary recommendations for gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
3
Lacks sufficient dietary fiber, prebiotic/fermented foods, and evidence for microbiome diversity or digestive benefits.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
3
Likely lacks essential micronutrients and may induce hormonal imbalances through restrictive practices.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
4
Relies on restrictive plant-based framework with limited adaptability and potential nutrient gaps.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
4
Lacks sufficient high-quality protein sources and essential amino acids.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
4
Limited flavor variety and potential for monotonous meals may hinder long-term adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
3
Limited evidence on protein adequacy and risk of lean mass loss without specific nutritional details.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
3
Lacks structured calorie control, promotes restrictive hunger, and has limited evidence for consistent energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass retention during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
3
Severely restricts energy and macronutrients, risking underfueling and impaired recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
2
Lacks credible evidence for sustained calorie deficit or fat loss, with no scientific support for its mechanisms or long-term effectiveness.
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.