Total Rating
6.1
out of 10
8.1
out of 10
Metabolic Health ⓘ
7
Demonstrates consistent improvements in blood glucose, lipid profiles, and inflammation but may vary based on individual adherence and food quality during eating windows.
8
Strongly supports blood sugar control, lipid improvement, and reduced inflammation with consistent evidence.
Micronutrients ⓘ
5
May lead to chronic deficiencies in B12, iodine, and vitamin D without intentional supplementation or fortified foods.
8
Provides comprehensive coverage of essential micronutrients with minor bioavailability limitations for some minerals.
Nutrient Density ⓘ
6
Relies on individual food choices during eating windows, which can vary widely in nutrient density per calorie.
8
Balances nutrient-rich plant and animal foods but includes some processed items and less phytonutrient diversity compared to strict plant-based diets.
Overall Health ⓘ
6
Offers potential metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
9
Strongly supports cardiovascular health, metabolic function, and chronic disease prevention with robust scientific backing.
Sustainability ⓘ
6
Moderate sustainability due to strict fasting requirements and potential psychological stress, but manageable with planning and flexibility.
8
Balances nutrient density with practical flexibility, supporting long-term adherence without extreme restrictions.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but requires significant planning and may strain social interactions and travel adaptability.
8
Balances flexibility with structure, allowing social engagement and routine integration without excessive planning or restriction.
Practicality ⓘ
7
Requires moderate meal planning and preparation effort but remains affordable and accessible with minimal specialized equipment.
9
It offers balanced affordability, widespread food accessibility, and straightforward meal planning with minimal preparation effort.
Appetite Control ⓘ
7
ADF can reduce hunger through metabolic adaptation but may require careful protein and fiber intake to prevent cravings and sustain satiety.
8
Balances protein, fiber, and low-energy-dense foods to enhance satiety and reduce hunger.
Fat Quality ⓘ
7
Promotes moderate healthy fat intake but depends on dietary choices during eating windows for optimal fat quality.
8
It emphasizes healthy fats and balances omega-3 to omega-6, but may not prioritize high-fat sources as much as other diets.
Fiber Intake ⓘ
5
May lead to insufficient fiber intake on fasting days and limited diversity unless consciously managed with fiber-rich foods.
8
Provides adequate fiber diversity from whole foods, supporting gut and metabolic health.
Gut Health ⓘ
5
May improve gut barrier function but lacks inherent support for microbiome diversity and fiber intake.
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber-rich plant foods and balanced nutrient intake.
Hormonal Support ⓘ
6
May improve insulin sensitivity but risks cortisol elevation and micronutrient deficiencies if not carefully managed.
8
Balances macronutrients and micronutrients to support stable insulin, leptin, and cortisol levels, but lacks focused optimization for sex hormones and thyroid function.
Macro Balance ⓘ
6
Offers flexibility for macro adjustments but lacks structured guidance leading to variable balance.
7
Provides balanced macronutrients with moderate protein, adequate carbs, and healthy fats but lacks flexibility for diverse goals.
Protein Quality ⓘ
6
Provides adequate protein when planned, but risks insufficiency on fasting days and relies on individual adherence to high-quality sources.
7
Provides balanced protein sources with adequate amino acids but relies on moderate animal protein and may lack optimal leucine for maximal muscle synthesis.
Taste ⓘ
6
Offers moderate variety and adaptability but may lead to reduced satisfaction during fasting periods.
7
Offers balanced flavor variety and adaptability but may lack intense culinary excitement compared to more flexible diets.
Body Composition ⓘ
7
Effectively promotes fat loss while preserving lean mass when protein intake is adequate, but risks muscle loss if protein or caloric needs are unmet.
7
Effectively supports fat loss with moderate lean mass preservation but lacks optimal protein density for maximal muscle retention.
Energy Balance ⓘ
6
Provides structured calorie control but risks overeating on non-fasting days and lacks flexibility for consistent surplus management.
7
Provides structured portion guidance and satiety-supporting foods but lacks explicit calorie tracking mechanisms for precise energy control.
Lean Mass ⓘ
6
ADF can preserve lean mass with adequate protein and resistance training but risks muscle loss if energy deficits are severe or protein intake insufficient.
6
Provides adequate protein but lacks optimization for muscle preservation during calorie deficits.
Athletic Support ⓘ
5
May compromise energy availability and macronutrient timing for intense training but allows flexibility with proper planning.
6
Provides balanced macronutrients and micronutrients but lacks specific athletic performance optimization strategies.
Weight Loss ⓘ
7
ADF can create a calorie deficit and promote fat loss but may struggle with long-term adherence and muscle preservation compared to other methods.
7
Promotes moderate weight loss through balanced calorie intake and satiety from fiber and water-rich foods, but lacks the extreme deficit potential of more restrictive 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.