Total Rating
5.6
out of 10
2.8
out of 10
Metabolic Health ⓘ
7
Offers moderate metabolic benefits but risks nutrient deficiencies and lacks robust evidence for optimal metabolic outcomes.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12 and vitamin D without supplementation, risking deficiencies in most strict plant-based variants.
2
Systematically lacks essential vitamins and minerals due to charcoal's nutrient-binding properties and absence of nutrient-dense food sources.
Nutrient Density ⓘ
6
Provides moderate nutrient density with varied plant foods but may lack optimal bioavailability and phytonutrient diversity.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
7
Offers moderate benefits for chronic disease prevention but risks nutrient deficiencies without supplementation.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
5
Requires significant dietary restriction and planning, limiting long-term adherence and flexibility for most individuals.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability hinder real-world integration despite nutritional benefits.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
6
Requires moderate effort and cost for strict plant-based adherence but offers flexibility in many traditions.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
6
Provides moderate protein and fiber but risks hunger if not balanced with energy-dense foods.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 excess reduce cardiovascular and cognitive benefits.
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 and diversity from plant-based sources but may lack optimal variety or balance in some traditional interpretations.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
7
Promotes fiber diversity and plant-based nutrients but may lack fermented foods and precise microbiome-targeted strategies.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety but risks deficiencies in critical hormones due to potential low-fat and micronutrient gaps.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
6
Provides adequate fiber and plant-based nutrients but may lack optimal protein and fat balance without careful planning.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance, digestibility, and nutrient density compared to animal-based sources.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
5
Offers moderate flavor variety but risks blandness without intentional seasoning and cultural adaptation.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
5
May support fat loss but risks lean mass loss due to potential protein insufficiency and energy availability challenges.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
6
Limited calorie control due to lack of structured guidance but offers satiety benefits from plant-based foods.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
5
Limited protein quality and potential deficits may hinder muscle preservation without strict supplementation.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
5
Provides adequate calories and some macronutrients but risks deficiencies in B12, iron, and omega-3s, limiting optimal athletic performance and recovery.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lack long-term sustainability and robust evidence for sustained fat loss.
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.