Total Rating
6.9
out of 10
6.1
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers through balanced eating and portion control, but lacks focused optimization for specific metabolic pathways.
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 ⓘ
7
Provides adequate micronutrient coverage for most adults but may lack sufficient variety or specific nutrients like B12 or iron in restrictive versions.
5
May lead to chronic deficiencies in B12, iodine, and vitamin D without intentional supplementation or fortified foods.
Nutrient Density ⓘ
6
Offers moderate nutrient density with balanced food choices but allows processed items that lower overall efficiency.
6
Relies on individual food choices during eating windows, which can vary widely in nutrient density per calorie.
Overall Health ⓘ
7
Promotes sustainable weight management and balanced eating but lacks focused disease prevention benefits compared to specialized dietary patterns.
6
Offers potential metabolic benefits but risks nutrient deficiencies and long-term sustainability challenges.
Sustainability ⓘ
8
Balances flexibility and practicality with moderate tracking requirements and long-term adherence evidence.
6
Moderate sustainability due to strict fasting requirements and potential psychological stress, but manageable with planning and flexibility.
Lifestyle Fit ⓘ
7
Balances flexibility with structured guidelines, allowing social integration and adaptability while requiring moderate planning and tracking effort.
6
Offers moderate flexibility but requires significant planning and may strain social interactions and travel adaptability.
Practicality ⓘ
7
Offers moderate affordability and accessibility but requires moderate tracking and planning effort.
7
Requires moderate meal planning and preparation effort but remains affordable and accessible with minimal specialized equipment.
Appetite Control ⓘ
7
Balances protein and fiber while allowing flexibility, but lacks strict satiety-focused guidelines.
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
Provides moderate inclusion of healthy fats but lacks specific emphasis on omega-3 adequacy and harmful fat avoidance.
7
Promotes moderate healthy fat intake but depends on dietary choices during eating windows for optimal fat quality.
Fiber Intake ⓘ
7
Provides moderate fiber diversity and quantity but relies on individual choices for optimal fiber quality and health outcomes.
5
May lead to insufficient fiber intake on fasting days and limited diversity unless consciously managed with fiber-rich foods.
Gut Health ⓘ
6
Offers moderate fiber and fermented food inclusion but lacks emphasis on microbiome diversity and gut-specific nutrients.
5
May improve gut barrier function but lacks inherent support for microbiome diversity and fiber intake.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through balanced macronutrients and variety but lacks focused micronutrient optimization for specific hormone regulation.
6
May improve insulin sensitivity but risks cortisol elevation and micronutrient deficiencies if not carefully managed.
Macro Balance ⓘ
7
Offers flexible macronutrient adjustments but lacks strict evidence-based ratios for optimal functional outcomes.
6
Offers flexibility for macro adjustments but lacks structured guidance leading to variable balance.
Protein Quality ⓘ
6
Provides moderate protein sufficiency but lacks optimization for amino acid balance and digestibility in typical adherence patterns.
6
Provides adequate protein when planned, but risks insufficiency on fasting days and relies on individual adherence to high-quality sources.
Taste ⓘ
7
Offers moderate variety and adaptability but may lack inherent flavor guidance, risking blandness if not personalized.
6
Offers moderate variety and adaptability but may lead to reduced satisfaction during fasting periods.
Body Composition ⓘ
6
Supports moderate fat loss with reasonable protein intake but may risk lean mass loss if calorie deficits are excessive.
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 structured calorie control through points system but lacks strict satiety safeguards and predictable consistency in real-world adherence.
6
Provides structured calorie control but risks overeating on non-fasting days and lacks flexibility for consistent surplus management.
Lean Mass ⓘ
6
Moderately supports lean mass retention through flexible protein options but lacks structured strategies for optimal muscle preservation during calorie deficits.
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 flexible macronutrient options but risks underfueling if not tailored to training demands.
5
May compromise energy availability and macronutrient timing for intense training but allows flexibility with proper planning.
Weight Loss ⓘ
7
Promotes moderate calorie deficit through flexibility and portion control, supporting sustainable fat loss with reasonable adherence potential.
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.