Total Rating
3.9
out of 10
6.4
out of 10
Metabolic Health ⓘ
6
Limited evidence supports its impact on metabolic markers, with potential benefits from antioxidants but insufficient controlled trials to confirm sustained metabolic improvements.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
3
Severely deficient in critical nutrients like B12 and D without supplementation.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density per calorie but lacks phytonutrient diversity and bioavailability optimization.
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 nutritional adequacy and insufficient long-term evidence for chronic disease prevention.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
2
Requires extreme restriction, inaccessibility, and social incompatibility, making long-term adherence highly unlikely.
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 interactions and practicality due to limited food options and rigid preparation requirements.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
3
Requires specialized, costly, and geographically limited ingredients with significant preparation and planning demands.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
5
Limited protein and potential palatability issues may hinder satiety, but high fiber and low energy density offer partial appetite control.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
3
Relies on minimal whole-food fats and lacks sufficient EPA/DHA, leading to poor omega-3 status and suboptimal cardiovascular and cognitive support.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity and may fall short of recommended intake.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
5
Provides moderate fiber but lacks diversity and essential prebiotic/fermented foods critical for microbiome diversity and digestive balance.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
4
Limited micronutrient diversity and potential caloric insufficiency may disrupt hormonal balance and stress regulation.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
2
Severely deficient in protein and fat, leading to metabolic stress and poor satiety.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
2
Severely inadequate in essential amino acids and digestible protein to meet recovery and satiety needs.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
2
Wheatgrass has an intensely bitter, grassy flavor that is generally unpalatable and limits meal variety and adherence.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
Body Composition ⓘ
3
Severely restricts protein and calories, risking muscle loss and impairing training performance without robust evidence for fat loss benefits.
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, satiety, and flexibility for diverse energy goals.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
Lean Mass ⓘ
3
Severely limits protein intake and energy availability, risking muscle catabolism without robust evidence for lean mass preservation.
6
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
3
Severely limits caloric and macronutrient diversity, risking underfueling and nutrient deficiencies critical for athletic performance.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
3
Limited calorie deficit potential and poor sustainability hinder effective long-term fat loss.
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.