Total Rating
4.6
out of 10
6.1
out of 10
Metabolic Health ⓘ
4
Limited evidence supports metabolic benefits, but risks of metabolic stress and nutrient deficiencies may outweigh potential advantages.
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 ⓘ
4
Lacks reliable sources for B12, D, iodine, and other critical micronutrients without supplementation.
5
May lead to chronic deficiencies in B12, iodine, and vitamin D without intentional supplementation or fortified foods.
Nutrient Density ⓘ
7
Provides moderate nutrient density through whole plant foods but may lack phytonutrient diversity and bioavailability optimization.
6
Relies on individual food choices during eating windows, which can vary widely in nutrient density per calorie.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may reduce chronic disease risk in some populations.
6
Offers potential metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
4
Requires extreme dietary restrictions, limited flexibility, and potential social and practical challenges that hinder long-term adherence.
6
Moderate sustainability due to strict fasting requirements and potential psychological stress, but manageable with planning and flexibility.
Lifestyle Fit ⓘ
3
Overly restrictive and impractical for real-world social, travel, and daily routine demands.
6
Offers moderate flexibility but requires significant planning and may strain social interactions and travel adaptability.
Practicality ⓘ
3
Requires niche foods, complex planning, and limited real-world accessibility.
7
Requires moderate meal planning and preparation effort but remains affordable and accessible with minimal specialized equipment.
Appetite Control ⓘ
5
Limited protein and potential for high glycemic load may hinder satiety and increase hunger risk.
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
Relies on ALA-rich plant sources but lacks EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
7
Promotes moderate healthy fat intake but depends on dietary choices during eating windows for optimal fat quality.
Fiber Intake ⓘ
7
Provides adequate fiber quantity but may lack diversity in fiber types and practical long-term sustainability.
5
May lead to insufficient fiber intake on fasting days and limited diversity unless consciously managed with fiber-rich foods.
Gut Health ⓘ
7
Supports diverse fiber intake but may lack fermented foods and risk digestive discomfort for some.
5
May improve gut barrier function but lacks inherent support for microbiome diversity and fiber intake.
Hormonal Support ⓘ
5
Limited support for hormonal balance due to potential deficiencies in fat, micronutrients, and risk of cortisol elevation from restrictive caloric intake.
6
May improve insulin sensitivity but risks cortisol elevation and micronutrient deficiencies if not carefully managed.
Macro Balance ⓘ
4
Relies on restrictive plant-based macros with limited adaptability and potential protein/carb imbalances.
6
Offers flexibility for macro adjustments but lacks structured guidance leading to variable balance.
Protein Quality ⓘ
5
May lack sufficient high-quality protein sources and balanced amino acids.
6
Provides adequate protein when planned, but risks insufficiency on fasting days and relies on individual adherence to high-quality sources.
Taste ⓘ
3
Limited flavor variety and potential for monotonous meals reduce long-term enjoyment and adherence.
6
Offers moderate variety and adaptability but may lead to reduced satisfaction during fasting periods.
Body Composition ⓘ
4
Likely promotes fat loss but risks significant lean mass loss due to restrictive nature and limited evidence for preserving muscle.
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
Lacks structured calorie control and risks overeating without tracking mechanisms.
6
Provides structured calorie control but risks overeating on non-fasting days and lacks flexibility for consistent surplus management.
Lean Mass ⓘ
3
Severely restricts energy and protein intake, risking significant muscle catabolism during caloric deficit.
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 macronutrient adequacy and potential micronutrient deficiencies may hinder performance and recovery.
5
May compromise energy availability and macronutrient timing for intense training but allows flexibility with proper planning.
Weight Loss ⓘ
6
May support moderate weight loss through calorie reduction but lacks robust evidence for long-term sustainability and fat loss specificity.
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.