Total Rating
6.1
out of 10
6.4
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.
7
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
Micronutrients ⓘ
5
May lead to chronic deficiencies in B12, iodine, and vitamin D without intentional supplementation or fortified foods.
5
May lead to chronic deficiencies in B12, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Relies on individual food choices during eating windows, which can vary widely in nutrient density per calorie.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
Overall Health ⓘ
6
Offers potential metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
7
Offers moderate benefits for metabolic health and disease prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
6
Moderate sustainability due to strict fasting requirements and potential psychological stress, but manageable with planning and flexibility.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or psychological stress.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but requires significant planning and may strain social interactions and travel adaptability.
7
Offers moderate flexibility for social and travel scenarios but requires careful scheduling to align with daily routines.
Practicality ⓘ
7
Requires moderate meal planning and preparation effort but remains affordable and accessible with minimal specialized equipment.
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
ADF can reduce hunger through metabolic adaptation but may require careful protein and fiber intake to prevent cravings and sustain satiety.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
7
Promotes moderate healthy fat intake but depends on dietary choices during eating windows for optimal fat quality.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
5
May lead to insufficient fiber intake on fasting days and limited diversity unless consciously managed with fiber-rich foods.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
Gut Health ⓘ
5
May improve gut barrier function but lacks inherent support for microbiome diversity and fiber intake.
5
Limited support for gut microbiome diversity and digestive tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
6
May improve insulin sensitivity but risks cortisol elevation and micronutrient deficiencies if not carefully managed.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
6
Offers flexibility for macro adjustments but lacks structured guidance leading to variable balance.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
6
Provides adequate protein when planned, but risks insufficiency on fasting days and relies on individual adherence to high-quality sources.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
6
Offers moderate variety and adaptability but may lead to reduced satisfaction during fasting periods.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
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 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 ⓘ
6
Provides structured calorie control but risks overeating on non-fasting days and lacks flexibility for consistent surplus management.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
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
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
Athletic Support ⓘ
5
May compromise energy availability and macronutrient timing for intense training but allows flexibility with proper planning.
6
May support athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
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 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.