Total Rating
6.4
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Balances anti-inflammatory and nutrient-dense foods but lacks robust long-term metabolic outcome data compared to other diets.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
6
Provides some essential micronutrients but has gaps in B12, D, and iodine unless supplemented, and relies on animal products for adequate bioavailability.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
8
Prioritizes high-nutrient, low-calorie plant foods and bioavailable animal products, enhancing nutrient efficiency per calorie.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability due to restrictive elimination of key food groups and reliance on supplementation.
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 ⓘ
6
Balances specific food requirements with moderate flexibility but may strain adherence due to cost, preparation time, and limited cultural adaptability.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but requires significant planning and specific food access, limiting adaptability to varied social and travel contexts.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires specific, often expensive ingredients and meticulous planning, limiting accessibility and affordability for many.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Provides adequate protein and fiber but lacks robust evidence on sustained appetite suppression compared to other diets.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
7
Emphasizes whole-food unsaturated fats and includes EPA/DHA from fish but may imbalance omega-6 intake and rely on moderate saturated fats from animal sources.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
8
Provides adequate fiber diversity and quantity from whole plant foods, supporting gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
7
Promotes moderate fiber diversity and includes fermented/prebiotic foods but lacks broad plant variety and robust microbiome evidence.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
6
Provides moderate micronutrient support but lacks robust evidence for direct hormonal regulation.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks adaptability and evidence for broad macro balance.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
Provides adequate animal-based protein but relies on incomplete plant sources that may limit amino acid balance and digestibility.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Offers moderate flavor variety through plant-based and animal-based components but risks blandness if not creatively prepared.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
6
Provides moderate protein but risks lean mass loss due to restrictive nature and limited evidence on fat-muscle ratio improvement.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Provides moderate satiety through nutrient-dense foods but lacks structured calorie control and flexibility for intentional energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
Provides moderate protein but may struggle with sufficient amino acid profile and energy availability for optimal lean mass preservation during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients for most athletes but lacks optimized timing strategies and may require supplementation to meet high training demands.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
5
May lead to modest weight loss due to calorie restriction but lacks robust evidence for sustained fat loss or long-term adherence.
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.