Total Rating
6.9
out of 10
5.5
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.
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
Micronutrients ⓘ
6
Relies on dietary variety during eating window but lacks inherent micronutrient sufficiency without careful planning.
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
Nutrient Density ⓘ
6
Provides moderate nutrient density through structured eating but relies on individual food choices for optimal nutrient efficiency.
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
Overall Health ⓘ
7
Offers moderate metabolic benefits with some evidence for disease risk reduction but lacks comprehensive long-term population data.
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
Sustainability ⓘ
8
Offers practical flexibility and minimal food restrictions, supporting long-term adherence without extreme dietary limitations.
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
Lifestyle Fit ⓘ
8
TRE offers flexibility and adaptability to daily routines while minimizing planning burden.
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
Practicality ⓘ
9
Requires minimal dietary changes, standard foods, and simple meal timing without special equipment or high costs.
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
Appetite Control ⓘ
7
TRE can moderately reduce hunger through meal timing but relies on individual food choices for satiety and glycemic stability.
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
Fat Quality ⓘ
6
Moderately supports healthy fat intake but lacks inherent emphasis on omega-3 adequacy and saturated fat quality.
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
Fiber Intake ⓘ
5
TRE does not inherently ensure adequate fiber intake, relying on individual food choices within the eating window.
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
Gut Health ⓘ
6
Moderately supports gut microbiome diversity and digestive function but lacks inherent emphasis on fiber variety and prebiotic intake.
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation but limited evidence on broader hormonal balance and potential risks with extreme fasting.
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
Macro Balance ⓘ
7
Offers flexibility for macro adjustments but relies on individual adherence to maintain balance.
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
Protein Quality ⓘ
6
May inadequately support muscle recovery due to variable protein source quality and potential clustering of intake.
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
Taste ⓘ
7
Offers flexibility for flavorful meals but depends on individual food choices and cultural adaptability.
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
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.
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
Energy Balance ⓘ
7
Provides moderate control over calorie intake through structured eating windows but lacks inherent mechanisms for precise calorie regulation or satiety optimization.
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
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.
4
Limited protein quality and potential energy deficits hinder muscle preservation.
Athletic Support ⓘ
6
Provides adequate energy and nutrients for moderate training but may risk underfueling or imbalanced macronutrients if not carefully structured.
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
Weight Loss ⓘ
7
Promotes moderate fat loss with sustainable calorie deficits but risks muscle loss without exercise.
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
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.