Total Rating
6.9
out of 10
6.1
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
Demonstrates consistent improvements in blood glucose, lipid profiles, and inflammation but may vary based on individual adherence and food quality during eating windows.
Micronutrients ⓘ
6
Relies on dietary variety during eating window but lacks inherent micronutrient sufficiency without careful planning.
5
May lead to chronic deficiencies in B12, iodine, and vitamin D without intentional supplementation or fortified foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density through structured eating but relies on individual food choices for optimal nutrient efficiency.
6
Relies on individual food choices during eating windows, which can vary widely in nutrient density per calorie.
Overall Health ⓘ
7
Offers moderate metabolic benefits with some evidence for disease risk reduction but lacks comprehensive long-term population data.
6
Offers potential metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
8
Offers practical flexibility and minimal food restrictions, supporting long-term adherence without extreme dietary limitations.
6
Moderate sustainability due to strict fasting requirements and potential psychological stress, but manageable with planning and flexibility.
Lifestyle Fit ⓘ
8
TRE offers flexibility and adaptability to daily routines while minimizing planning burden.
6
Offers moderate flexibility but requires significant planning and may strain social interactions and travel adaptability.
Practicality ⓘ
9
Requires minimal dietary changes, standard foods, and simple meal timing without special equipment or high costs.
7
Requires moderate meal planning and preparation effort but remains affordable and accessible with minimal specialized equipment.
Appetite Control ⓘ
7
TRE can moderately reduce hunger through meal timing but relies on individual food choices for satiety and glycemic stability.
7
ADF can reduce hunger through metabolic adaptation but may require careful protein and fiber intake to prevent cravings and sustain satiety.
Fat Quality ⓘ
6
Moderately supports healthy fat intake but lacks inherent emphasis on omega-3 adequacy and saturated fat quality.
7
Promotes moderate healthy fat intake but depends on dietary choices during eating windows for optimal fat quality.
Fiber Intake ⓘ
5
TRE does not inherently ensure adequate fiber intake, relying on individual food choices within the eating window.
5
May lead to insufficient fiber intake on fasting days and limited diversity unless consciously managed with fiber-rich foods.
Gut Health ⓘ
6
Moderately supports gut microbiome diversity and digestive function but lacks inherent emphasis on fiber variety and prebiotic intake.
5
May improve gut barrier function but lacks inherent support for microbiome diversity and fiber intake.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation but limited evidence on broader hormonal balance and potential risks with extreme fasting.
6
May improve insulin sensitivity but risks cortisol elevation and micronutrient deficiencies if not carefully managed.
Macro Balance ⓘ
7
Offers flexibility for macro adjustments but relies on individual adherence to maintain balance.
6
Offers flexibility for macro adjustments but lacks structured guidance leading to variable balance.
Protein Quality ⓘ
6
May inadequately support muscle recovery due to variable protein source quality and potential clustering of intake.
6
Provides adequate protein when planned, but risks insufficiency on fasting days and relies on individual adherence to high-quality sources.
Taste ⓘ
7
Offers flexibility for flavorful meals but depends on individual food choices and cultural adaptability.
6
Offers moderate variety and adaptability but may lead to reduced satisfaction during fasting periods.
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
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 ⓘ
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 but risks overeating on non-fasting days and lacks flexibility for consistent surplus 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.
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 ⓘ
6
Provides adequate energy and nutrients for moderate training but may risk underfueling or imbalanced macronutrients if not carefully structured.
5
May compromise energy availability and macronutrient timing for intense training but allows flexibility with proper planning.
Weight Loss ⓘ
7
Promotes moderate fat loss with sustainable calorie deficits but risks muscle loss without exercise.
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.