Total Rating
6.9
out of 10
6.4
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
Improves insulin sensitivity and lipid profiles but shows variable effects on inflammation and long-term metabolic sustainability.
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, iron, and other nutrients if not paired with nutrient-dense foods.
Nutrient Density ⓘ
6
Provides moderate nutrient density through structured eating but relies on individual food choices for optimal nutrient efficiency.
6
Provides moderate nutrient density when paired with whole foods but lacks inherent diversity and bioavailability optimization compared to plant-based diets.
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 prevention but lacks comprehensive long-term evidence across diverse populations.
Sustainability ⓘ
8
Offers practical flexibility and minimal food restrictions, supporting long-term adherence without extreme dietary limitations.
7
Offers moderate flexibility and accessibility but may challenge adherence due to fasting periods and potential social or 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 careful scheduling to align with daily routines.
Practicality ⓘ
9
Requires minimal dietary changes, standard foods, and simple meal timing without special equipment or high costs.
8
Offers flexible meal timing without requiring specialized foods, equipment, or complex planning, making it broadly accessible and adaptable to most lifestyles.
Appetite Control ⓘ
7
TRE can moderately reduce hunger through meal timing but relies on individual food choices for satiety and glycemic stability.
7
Moderately effective in reducing hunger through fasting-induced hormonal changes but depends on nutrient balance and individual adherence.
Fat Quality ⓘ
6
Moderately supports healthy fat intake but lacks inherent emphasis on omega-3 adequacy and saturated fat quality.
7
Encourages mindful eating but depends on individual fat choices for optimal quality.
Fiber Intake ⓘ
5
TRE does not inherently ensure adequate fiber intake, relying on individual food choices within the eating window.
5
Provides variable fiber intake depending on eating window choices, often lacking sufficient diversity and nutrient density.
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 tolerance, with mixed evidence on long-term benefits.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation but limited evidence on broader hormonal balance and potential risks with extreme fasting.
6
Moderately supports insulin sensitivity and appetite regulation but may disrupt cortisol and sex hormones with improper implementation.
Macro Balance ⓘ
7
Offers flexibility for macro adjustments but relies on individual adherence to maintain balance.
6
Allows adaptable macro ratios but lacks inherent structure to ensure balanced intake across diverse dietary needs.
Protein Quality ⓘ
6
May inadequately support muscle recovery due to variable protein source quality and potential clustering of intake.
5
Provides adequate protein sufficiency but relies on incomplete plant sources with lower digestibility and amino acid balance.
Taste ⓘ
7
Offers flexibility for flavorful meals but depends on individual food choices and cultural adaptability.
6
Offers flexibility for flavorful meals but lacks inherent structure to ensure consistent palatability or variety.
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 supports fat loss while preserving lean mass when protein and training are optimized, but risks muscle loss without strict adherence to nutrient intake and resistance exercise.
Energy Balance ⓘ
7
Provides moderate control over calorie intake through structured eating windows but lacks inherent mechanisms for precise calorie regulation or satiety optimization.
7
Moderately effective for calorie control but lacks inherent structure to ensure consistent energy balance without external guidance.
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
Moderate effectiveness in preserving lean mass when protein intake and energy availability are adequately managed during fasting periods.
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 athletic performance if calorie and nutrient needs are met, but risks underfueling and impaired recovery without careful planning.
Weight Loss ⓘ
7
Promotes moderate fat loss with sustainable calorie deficits but risks muscle loss without exercise.
7
Promotes moderate calorie deficit and fat loss with reasonable sustainability but risks metabolic adaptation and variable long-term adherence.
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.