Total Rating
3.8
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, risking chronic deficiencies.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Provides moderate phytonutrient diversity but may lack optimal bioavailability and calorie-efficient nutrient profiles.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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 prevention but lacks comprehensive long-term evidence across diverse populations.
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 accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
2
Requires specialized, non-standard equipment and lacks accessible, affordable food options.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
2
Lacks scientific evidence and physiological mechanisms to reliably control appetite or reduce hunger.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
5
Limited omega-3 adequacy and reliance on ALA without EPA/DHA compromises cardiovascular and cognitive benefits.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
2
Severely limited fiber diversity and quantity, failing to meet basic dietary recommendations for gut and metabolic health.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
3
Likely lacks essential micronutrients and may induce hormonal imbalances through restrictive practices.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
4
Relies on restrictive plant-based framework with limited adaptability and potential nutrient gaps.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
4
Lacks sufficient high-quality protein sources and essential amino acids.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
4
Limited flavor variety and potential for monotonous meals may hinder long-term adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
3
Limited evidence on protein adequacy and risk of lean mass loss without specific nutritional details.
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 ⓘ
3
Lacks structured calorie control, promotes restrictive hunger, and has limited evidence for consistent energy management.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass retention during caloric restriction.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
3
Severely restricts energy and macronutrients, risking underfueling and impaired recovery.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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 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.