Total Rating
5.5
out of 10
2.8
out of 10
Metabolic Health ⓘ
6
Limited evidence supports specific metabolic benefits, but aligns with general plant-based advantages.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
4
Likely to cause deficiencies in B12, D, iodine, and iron due to exclusion of animal products and bioavailability challenges.
2
Systematically lacks essential vitamins and minerals due to charcoal's nutrient-binding properties and absence of nutrient-dense food sources.
Nutrient Density ⓘ
7
Focuses on nutrient-rich plant foods but may lack variety in phytonutrient diversity and bioavailability optimization.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
6
Limited nutritional adequacy and lack of robust evidence for disease prevention despite potential benefits from plant-based components.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
5
Moderate sustainability due to restrictive food choices and limited flexibility, which may reduce long-term adherence and practicality.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel, requiring significant planning and dietary restrictions.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
6
Requires moderate effort and cost for fresh produce, but lacks widespread accessibility and simplicity compared to standard balanced diets.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
6
Offers moderate satiety through fiber and volume but risks cravings and overeating due to restrictive nature and variable protein adequacy.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
5
Relies heavily on ALA without EPA/DHA, leading to suboptimal omega-3 status and potential omega-6 imbalance.
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
Fiber Intake ⓘ
7
Provides adequate fiber quantity from plant foods but may lack diversity in fiber types and practicality for long-term adherence.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
6
Provides moderate fiber and plant diversity but lacks fermented foods and may restrict nutrient variety.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential deficiencies in fat-soluble vitamins may hinder hormonal balance.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
5
Limited flexibility in macronutrient ratios with potential deficiencies in protein and fat, and lacks evidence-based adaptability for diverse goals.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
5
Limited by incomplete amino acid profiles and lower digestibility of plant-based sources without strategic complementation.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
5
Offers moderate flavor variety with fruits and vegetables but risks monotony and limited adaptability due to restrictive food choices.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
5
Limited evidence supports fat loss without significant lean mass loss due to potential protein inadequacy and lack of targeted body composition research.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
5
Limited calorie control mechanisms and rigid food restrictions hinder reliable energy management.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
4
Limited protein quality and potential energy deficits hinder muscle preservation.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
5
Limited macronutrient adequacy and potential nutrient deficiencies may hinder performance and recovery.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
5
Limited evidence supports sustained fat loss without significant adherence challenges or metabolic drawbacks.
2
Lacks robust evidence for sustained fat loss and may impair nutrient absorption, risking metabolic harm.
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.