Total Rating
2.8
out of 10
6.8
out of 10
Metabolic Health ⓘ
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
7
Offers moderate improvements in blood sugar and lipid markers but lacks robust evidence for sustained metabolic benefits compared to other dietary patterns.
Micronutrients ⓘ
2
Systematically lacks essential vitamins and minerals due to charcoal's nutrient-binding properties and absence of nutrient-dense food sources.
7
Provides adequate micronutrient coverage on non-fasting days but risks deficiencies on fasting days without careful planning.
Nutrient Density ⓘ
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
6
Offers moderate nutrient density with potential for improvement through whole foods and phytonutrient variety.
Overall Health ⓘ
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
7
Offers moderate benefits for metabolic health and disease risk reduction but lacks robust long-term population data and may pose nutrient gaps if not carefully managed.
Sustainability ⓘ
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
7
Offers moderate flexibility and practicality but may challenge adherence due to fasting days and potential psychological stress.
Lifestyle Fit ⓘ
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
7
Offers moderate flexibility for social and travel scenarios but requires planning for fasting days.
Practicality ⓘ
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
8
Offers flexibility with minimal cost, accessibility, and preparation effort while allowing normal eating on most days.
Appetite Control ⓘ
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
7
Balances satiety through moderate protein and fiber intake but may struggle with hunger management on restricted days without careful food choices.
Fat Quality ⓘ
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
6
Provides moderate emphasis on healthy fats but lacks structured guidance on omega-3 balance and saturated fat sources.
Fiber Intake ⓘ
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
6
Provides variable fiber intake depending on non-fasting day choices, but lacks structured fiber optimization.
Gut Health ⓘ
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
5
Limited support for gut microbiome diversity and digestive health due to restricted fiber and lack of prebiotic/fermented food emphasis.
Hormonal Support ⓘ
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
7
Moderately supports hormonal balance with intermittent fasting benefits but may elevate cortisol in some individuals.
Macro Balance ⓘ
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
7
Offers flexibility for macro adjustment but lacks structured guidance on optimal ratios for most individuals.
Protein Quality ⓘ
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
6
Provides adequate protein on non-fasting days but risks insufficiency on restricted days without deliberate intake management.
Taste ⓘ
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
7
Offers moderate variety and adaptability but requires careful meal planning to maintain palatability on restricted days.
Body Composition ⓘ
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
7
Moderately effective for fat loss with reasonable lean mass preservation when protein intake is adequate.
Energy Balance ⓘ
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
6
Provides structured calorie control on fasting days but may struggle with satiety, consistency, and flexibility for varied goals.
Lean Mass ⓘ
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
7
Moderately supports lean mass retention when protein intake is adequate and energy balance is maintained.
Athletic Support ⓘ
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
6
May support energy and recovery if well-managed but risks underfueling and nutrient gaps without strict adherence.
Weight Loss ⓘ
2
Lacks robust evidence for sustained fat loss and may impair nutrient absorption, risking metabolic harm.
7
Promotes moderate calorie deficit with flexible eating patterns 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.