Total Rating
6.9
out of 10
6.8
out of 10
Metabolic Health ⓘ
7
Moderately improves insulin sensitivity and lipid profiles but lacks consistent evidence for long-term metabolic benefits across diverse populations.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
6
Relies on dietary variety during eating window but lacks inherent micronutrient sufficiency without careful planning.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
6
Provides moderate nutrient density through structured eating but relies on individual food choices for optimal nutrient efficiency.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
7
Offers moderate metabolic benefits with some evidence for disease risk reduction but lacks comprehensive long-term population data.
7
Offers moderate benefits for metabolic health and disease risk reduction but lacks robust long-term population data and may pose nutrient gaps if not carefully managed.
Sustainability ⓘ
8
Offers practical flexibility and minimal food restrictions, supporting long-term adherence without extreme dietary limitations.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
8
TRE offers flexibility and adaptability to daily routines while minimizing planning burden.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
9
Requires minimal dietary changes, standard foods, and simple meal timing without special equipment or high costs.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
7
TRE can moderately reduce hunger through meal timing but relies on individual food choices for satiety and glycemic stability.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
6
Moderately supports healthy fat intake but lacks inherent emphasis on omega-3 adequacy and saturated fat quality.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
5
TRE does not inherently ensure adequate fiber intake, relying on individual food choices within the eating window.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
6
Moderately supports gut microbiome diversity and digestive function but lacks inherent emphasis on fiber variety and prebiotic intake.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation but limited evidence on broader hormonal balance and potential risks with extreme fasting.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
7
Offers flexibility for macro adjustments but relies on individual adherence to maintain balance.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
6
May inadequately support muscle recovery due to variable protein source quality and potential clustering of intake.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
7
Offers flexibility for flavorful meals but depends on individual food choices and cultural adaptability.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
7
TRE can moderately enhance fat loss while preserving lean mass when combined with adequate protein and resistance training, but its effectiveness varies with individual adherence and dietary context.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
7
Provides moderate control over calorie intake through structured eating windows but lacks inherent mechanisms for precise calorie regulation or satiety optimization.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
7
TRE can support lean mass preservation when protein adequacy and energy availability are maintained, but its effectiveness depends on adherence to these factors.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
6
Provides adequate energy and nutrients for moderate training but may risk underfueling or imbalanced macronutrients if not carefully structured.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
7
Promotes moderate fat loss with sustainable calorie deficits but risks muscle loss without exercise.
7
Promotes moderate calorie deficit with flexible eating patterns but lacks robust evidence for sustained fat loss compared to other structured 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.