Total Rating
4.2
out of 10
6.1
out of 10
Metabolic Health ⓘ
6
May improve insulin sensitivity but risks metabolic stress and nutrient imbalances.
7
Demonstrates consistent improvements in blood glucose, lipid profiles, and inflammation but may vary based on individual adherence and food quality during eating windows.
Micronutrients ⓘ
3
High risk of deficiencies in B12, iron, calcium, and vitamin D without supplementation or fortified foods.
5
May lead to chronic deficiencies in B12, iodine, and vitamin D without intentional supplementation or fortified foods.
Nutrient Density ⓘ
5
Relies on single, calorie-dense meals with potential nutrient gaps unless meticulously planned.
6
Relies on individual food choices during eating windows, which can vary widely in nutrient density per calorie.
Overall Health ⓘ
3
Severely restricts nutrient intake and poses long-term risks of deficiencies and metabolic stress.
6
Offers potential metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
3
Significantly limited by extreme restriction and poor long-term adherence potential.
6
Moderate sustainability due to strict fasting requirements and potential psychological stress, but manageable with planning and flexibility.
Lifestyle Fit ⓘ
4
Severe dietary restrictions and social incompatibility significantly hinder real-world adherence and integration with daily life.
6
Offers moderate flexibility but requires significant planning and may strain social interactions and travel adaptability.
Practicality ⓘ
4
Requires significant time, preparation effort, and lifestyle disruption for consistent adherence.
7
Requires moderate meal planning and preparation effort but remains affordable and accessible with minimal specialized equipment.
Appetite Control ⓘ
6
May reduce hunger if the single meal is nutrient-dense but risks overeating or rebound cravings due to extreme restriction.
7
ADF can reduce hunger through metabolic adaptation but may require careful protein and fiber intake to prevent cravings and sustain satiety.
Fat Quality ⓘ
5
Limited emphasis on balanced unsaturated fats and omega-3 adequacy, with potential for high saturated/trans fats depending on meal composition.
7
Promotes moderate healthy fat intake but depends on dietary choices during eating windows for optimal fat quality.
Fiber Intake ⓘ
5
Provides variable fiber intake depending on meal composition, often lacking diversity and sufficient quantity for optimal gut and metabolic health.
5
May lead to insufficient fiber intake on fasting days and limited diversity unless consciously managed with fiber-rich foods.
Gut Health ⓘ
4
Limited fiber variety and potential digestive strain from infrequent meals may hinder gut microbiome diversity and function.
5
May improve gut barrier function but lacks inherent support for microbiome diversity and fiber intake.
Hormonal Support ⓘ
4
OMAD may disrupt insulin stability, cortisol regulation, and micronutrient adequacy, risking hormonal imbalances despite potential short-term metabolic benefits.
6
May improve insulin sensitivity but risks cortisol elevation and micronutrient deficiencies if not carefully managed.
Macro Balance ⓘ
3
Severely restricts macronutrient flexibility and risks nutrient deficiencies due to extreme caloric and dietary restriction.
6
Offers flexibility for macro adjustments but lacks structured guidance leading to variable balance.
Protein Quality ⓘ
5
Limited by poor protein distribution and potential amino acid imbalances in single-meal consumption.
6
Provides adequate protein when planned, but risks insufficiency on fasting days and relies on individual adherence to high-quality sources.
Taste ⓘ
5
Limited meal frequency restricts flavor variety and may lead to repetitive, less satisfying eating experiences.
6
Offers moderate variety and adaptability but may lead to reduced satisfaction during fasting periods.
Body Composition ⓘ
5
May reduce fat but risks significant lean mass loss and impairs training performance due to inadequate protein and energy availability.
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.
Energy Balance ⓘ
5
Provides structured calorie control but risks overeating, inconsistency, and poor satiety without careful meal composition.
6
Provides structured calorie control but risks overeating on non-fasting days and lacks flexibility for consistent surplus management.
Lean Mass ⓘ
4
OMAD risks significant muscle catabolism due to inadequate protein distribution, severe energy deficits, and impaired recovery, despite potential short-term weight stability.
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.
Athletic Support ⓘ
4
Limited energy availability and nutrient timing challenges hinder optimal athletic performance and recovery.
5
May compromise energy availability and macronutrient timing for intense training but allows flexibility with proper planning.
Weight Loss ⓘ
5
Promotes short-term weight loss but risks muscle loss, metabolic slowdown, and poor long-term adherence.
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.
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.