Total Rating
5.2
out of 10
6.8
out of 10
Metabolic Health ⓘ
5
Limited evidence supports consistent improvements in metabolic markers compared to balanced dietary patterns.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
4
Lacks reliable coverage of critical micronutrients like B12 and iodine without fortification or supplementation.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Provides moderate nutrient density through whole plant foods but lacks phytonutrient diversity and may rely on processed items.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
6
May improve cardiovascular markers but risks nutrient deficiencies without 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 ⓘ
4
Requires strict food restrictions and limited flexibility, reducing long-term adherence potential.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Struggles with social integration and travel flexibility, limiting real-world adherence.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
6
Requires moderate affordability and accessibility but may demand significant meal planning and preparation effort compared to flexible diets.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
5
Provides moderate fiber but may lack sufficient protein and stable macronutrient balance, risking hunger and cravings.
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
Relies on ALA without sufficient EPA/DHA, limiting omega-3 benefits despite whole-food fat sources.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from whole plant foods but lacks diversity in fiber types and evidence of specific health outcomes.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Provides moderate fiber variety but lacks fermented foods and evidence of microbiome diversity improvements.
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 hormonal support through fiber and antioxidants but may lack sufficient micronutrient density for optimal hormone 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 may lack flexibility and balance in fat intake for diverse needs.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
Provides adequate but suboptimal protein quality due to reliance on plant sources with incomplete amino acid profiles and lower 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 monotony in strict plant-based adherence.
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 lean mass compromise in strict plant-based framework.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
5
Limited structure for calorie control but may support satiety through high fiber and volume.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
4
Limited protein quality and energy density may hinder muscle retention during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
5
Provides adequate macronutrients but lacks robust evidence for performance enhancement and may risk deficiencies without careful planning.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
6
May support moderate weight loss through calorie deficit but lacks robust long-term evidence for sustained fat loss and 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.