Total Rating
5.3
out of 10
6.1
out of 10
Metabolic Health ⓘ
6
May improve insulin sensitivity and lipid profiles but lacks robust evidence for sustained metabolic benefits compared to other structured diets.
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 ⓘ
5
Provides adequate protein and some micronutrients but risks deficiencies in vitamin D, iodine, and calcium without supplementation.
5
May lead to chronic deficiencies in B12, iodine, and vitamin D without intentional supplementation or fortified foods.
Nutrient Density ⓘ
7
Provides high nutrient density from animal foods but lacks phytonutrient diversity and plant-based bioactive compounds.
6
Relies on individual food choices during eating windows, which can vary widely in nutrient density per calorie.
Overall Health ⓘ
5
Limited evidence supports long-term health benefits, with risks of nutrient deficiencies and sustainability challenges.
6
Offers potential metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
4
Requires extreme fasting and rigid meal timing, limiting flexibility and long-term adherence.
6
Moderate sustainability due to strict fasting requirements and potential psychological stress, but manageable with planning and flexibility.
Lifestyle Fit ⓘ
4
Struggles with social integration, travel flexibility, and long-term stress management.
6
Offers moderate flexibility but requires significant planning and may strain social interactions and travel adaptability.
Practicality ⓘ
5
Requires significant lifestyle adjustments and may disrupt daily routines due to prolonged fasting and meal timing constraints.
7
Requires moderate meal planning and preparation effort but remains affordable and accessible with minimal specialized equipment.
Appetite Control ⓘ
7
Balances satiety through high protein and fat but may challenge long-term adherence due to fasting-induced hunger.
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
High saturated fat intake from animal sources and poor omega-3 to omega-6 balance limit its fat quality benefits.
7
Promotes moderate healthy fat intake but depends on dietary choices during eating windows for optimal fat quality.
Fiber Intake ⓘ
4
Provides limited fiber primarily from vegetables during feast days, falling short of recommended intakes and lacking diversity in fiber sources.
5
May lead to insufficient fiber intake on fasting days and limited diversity unless consciously managed with fiber-rich foods.
Gut Health ⓘ
3
Limited fiber and plant-based diversity hinder microbiome diversity and digestive health.
5
May improve gut barrier function but lacks inherent support for microbiome diversity and fiber intake.
Hormonal Support ⓘ
6
May improve insulin sensitivity but risks elevated cortisol and potential micronutrient gaps due to prolonged fasting and single-meal structure.
6
May improve insulin sensitivity but risks cortisol elevation and micronutrient deficiencies if not carefully managed.
Macro Balance ⓘ
5
Provides moderate protein and high fat but severely restricts carbohydrates without clear evidence-based justification for most individuals.
6
Offers flexibility for macro adjustments but lacks structured guidance leading to variable balance.
Protein Quality ⓘ
7
Provides high-quality animal proteins but clusters intake into one meal, limiting satiety and muscle synthesis benefits.
6
Provides adequate protein when planned, but risks insufficiency on fasting days and relies on individual adherence to high-quality sources.
Taste ⓘ
5
Limited variety and potential for monotonous meals may reduce long-term enjoyment and adherence.
6
Offers moderate variety and adaptability but may lead to reduced satisfaction during fasting periods.
Body Composition ⓘ
6
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient and may hinder resistance training performance.
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 meal timing but risks overeating during limited eating windows and lacks flexibility for varied energy goals.
6
Provides structured calorie control but risks overeating on non-fasting days and lacks flexibility for consistent surplus management.
Lean Mass ⓘ
6
Provides adequate protein but risks muscle catabolism during prolonged fasting periods.
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 carbohydrate availability and restrictive meal timing may hinder sustained energy and recovery for most athletes.
5
May compromise energy availability and macronutrient timing for intense training but allows flexibility with proper planning.
Weight Loss ⓘ
6
Creates a calorie deficit through fasting but may struggle with long-term adherence and sustainability.
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.