Total Rating
5.2
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May marginally reduce inflammation and cardiovascular risk via uric acid lowering but lacks robust evidence for comprehensive metabolic improvements.
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
Severely restricts key nutrient sources like animal products and fortified foods, risking chronic deficiencies in B12, D, iodine, and iron without supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Limited phytonutrient diversity and potential reliance on low-nutrient, calorie-dense foods despite purine restrictions.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and disease prevention benefits, with risks of deficiencies and lack of long-term population-level evidence.
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 ⓘ
5
Moderate restrictions on high-purine foods may limit flexibility and long-term adherence without clear evidence of sustained compliance.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Severely restricts social and travel flexibility while requiring significant planning and stress.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
7
It requires moderate adjustments to food choices but remains affordable and accessible with minimal preparation effort.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
6
Provides moderate fiber and some protein but may struggle with satiety if not balanced with adequate protein and energy density.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
6
Limited omega-3 adequacy from ALA without direct EPA/DHA sources compromises cardiovascular and inflammatory benefits.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
6
Provides moderate fiber from plant-based sources but lacks diversity and may exclude high-fiber foods due to uric acid restrictions.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Provides moderate fiber and plant-based diversity but may lack fermented foods and prebiotic variety for optimal microbiome support.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
5
Limited support for hormonal balance due to potential micronutrient deficiencies and restrictive food choices impacting thyroid and sex hormone regulation.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Limited adaptability and potential macro imbalances due to restrictive purine avoidance without clear evidence-based macro optimization.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
5
Limited by restrictive purine avoidance, leading to potential amino acid deficiencies and reduced digestibility.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
5
Limited flavor variety and potential for repetitive meals may reduce long-term enjoyment.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk due to restrictive purine limitations.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Lacks structured calorie control and may lead to inconsistent energy intake due to restrictive food choices.
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 preservation during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
4
Limited caloric density and potential micronutrient gaps may hinder energy availability and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
Limited calorie deficit potential and lack of direct evidence for sustained fat loss.
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.