Total Rating
6.9
out of 10
6.4
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
6
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
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 ⓘ
7
Provides structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
6
Provides flexible macronutrient options but risks underfueling if not tailored to training demands.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.