Total Rating
5.5
out of 10
6.8
out of 10
Metabolic Health ⓘ
6
May improve short-term blood sugar control and weight loss but lacks robust evidence for sustained metabolic benefits and could elevate inflammatory markers in some individuals.
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 adequate B12, zinc, and iron but risks deficiencies in calcium, vitamin D, and iodine due to exclusion of dairy and fortified foods.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
7
Offers a high concentration of vitamins, minerals, and phytonutrients from whole foods but limits plant diversity and includes some processed items.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
5
Limited nutritional adequacy and long-term sustainability risks outweigh short-term metabolic benefits.
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 ⓘ
4
Requires strict elimination of multiple food groups, limiting long-term adherence and flexibility.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
3
Severely restricts social interactions, travel flexibility, and daily convenience, creating significant lifestyle barriers.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
5
Requires significant time, cost, and planning to avoid restricted foods while maintaining variety and accessibility.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
Balances protein and fat for satiety but may lack sufficient fiber and risk cravings due to restricted food groups.
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 high-quality unsaturated fats and omega-3s from fish but may lack balance in omega-6 intake and restrict some natural saturated fat sources.
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 vegetables and fruits but lacks diversity and quantity compared to optimal recommendations.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Limited fiber diversity and exclusion of key prebiotic/fermented foods may hinder microbiome diversity but still supports reduced processed food intake.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
6
Limited support for thyroid function and potential micronutrient gaps may hinder hormonal balance.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
5
Restricts carbohydrates and promotes high fat intake without clear evidence-based adaptability for diverse metabolic needs.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
7
Provides high-quality animal proteins with complete amino acids but may struggle with consistent sufficiency if not carefully planned.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
6
Offers moderate flavor variety with seasoning potential but limited by strict exclusions and potential monotony in meal structures.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
5
Limited support for lean mass preservation and fat loss synergy due to restrictive nature and lack of long-term evidence.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Provides structured food choices that can aid calorie control but lacks explicit tracking and flexibility for sustained energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
5
Limited protein adequacy and energy availability 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 ⓘ
5
Limited carbohydrate availability and potential micronutrient deficiencies risk impairing performance and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
Provides moderate short-term weight loss but lacks long-term sustainability and may lead to rebound weight gain.
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.