Total Rating
6.9
out of 10
5.7
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
May marginally improve inflammation and nutrient density but lacks robust evidence for consistent metabolic health benefits.
Micronutrients ⓘ
6
Relies on dietary variety during eating window but lacks inherent micronutrient sufficiency without careful planning.
4
Lacks essential micronutrients like B12, vitamin D, and iodine without supplementation or fortification.
Nutrient Density ⓘ
6
Provides moderate nutrient density through structured eating but relies on individual food choices for optimal nutrient efficiency.
7
Offers moderate nutrient density with potential phytonutrient benefits but may lack variety and whole-food emphasis.
Overall Health ⓘ
7
Offers moderate metabolic benefits with some evidence for disease risk reduction but lacks comprehensive long-term population data.
6
Offers marginal benefits in reducing pesticide exposure but lacks robust evidence for long-term disease prevention and nutritional adequacy compared to other dietary patterns.
Sustainability ⓘ
8
Offers practical flexibility and minimal food restrictions, supporting long-term adherence without extreme dietary limitations.
5
Requires higher cost and limited accessibility, reducing long-term practicality and flexibility.
Lifestyle Fit ⓘ
8
TRE offers flexibility and adaptability to daily routines while minimizing planning burden.
6
Offers moderate flexibility in social and travel scenarios but requires careful planning and access to organic options, limiting spontaneity and convenience.
Practicality ⓘ
9
Requires minimal dietary changes, standard foods, and simple meal timing without special equipment or high costs.
5
Requires higher costs and limited accessibility compared to conventional diets, reducing long-term feasibility for most.
Appetite Control ⓘ
7
TRE can moderately reduce hunger through meal timing but relies on individual food choices for satiety and glycemic stability.
7
Provides adequate protein and fiber but may struggle with glycemic stability and long-term satiety without careful planning.
Fat Quality ⓘ
6
Moderately supports healthy fat intake but lacks inherent emphasis on omega-3 adequacy and saturated fat quality.
6
Provides moderate quality fats with some whole-food sources but lacks optimal omega-3 to omega-6 balance and may rely on processed organic foods.
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 and diversity from whole organic foods but may lack specific emphasis on gut microbiome benefits.
Gut Health ⓘ
6
Moderately supports gut microbiome diversity and digestive function but lacks inherent emphasis on fiber variety and prebiotic intake.
7
Promotes fiber diversity and plant-based nutrient density but may lack fermented foods and prebiotic specificity.
Hormonal Support ⓘ
6
Provides moderate support for insulin regulation but limited evidence on broader hormonal balance and potential risks with extreme fasting.
6
Provides moderate nutrient density but lacks robust evidence on specific hormonal outcomes.
Macro Balance ⓘ
7
Offers flexibility for macro adjustments but relies on individual adherence to maintain balance.
5
Lacks sufficient protein and may overly emphasize carbohydrates without clear evidence-based justification.
Protein Quality ⓘ
6
May inadequately support muscle recovery due to variable protein source quality and potential clustering of intake.
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility compared to animal-based sources.
Taste ⓘ
7
Offers flexibility for flavorful meals but depends on individual food choices and cultural adaptability.
6
Offers moderate flavor variety but lacks inherent taste superiority over non-organic diets.
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.
6
May support moderate fat loss but risks lean mass loss due to variable protein adequacy and reliance on plant-based sources.
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 structure for calorie control but may support satiety through fiber-rich organic foods.
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
Provides adequate protein but risks muscle loss if not meticulously planned with sufficient energy and amino acid balance.
Athletic Support ⓘ
6
Provides adequate energy and nutrients for moderate training but may risk underfueling or imbalanced macronutrients if not carefully structured.
6
Provides adequate nutrients for general athletic needs but may lack specific timing strategies and protein adequacy in strict plant-based versions.
Weight Loss ⓘ
7
Promotes moderate fat loss with sustainable calorie deficits but risks muscle loss without exercise.
6
Provides moderate satiety from whole foods 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.