Total Rating
4.0
out of 10
2.8
out of 10
Metabolic Health ⓘ
6
May improve short-term weight loss and some lipid markers but lacks long-term metabolic sustainability and potential for nutrient deficiencies.
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, D, and iodine without supplementation, leading to significant deficiency risks.
2
Systematically lacks essential vitamins and minerals due to charcoal's nutrient-binding properties and absence of nutrient-dense food sources.
Nutrient Density ⓘ
4
Relies heavily on ultra-processed meal replacements with limited phytonutrient diversity and potential bioavailability issues.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
5
Provides short-term weight loss benefits but risks nutrient deficiencies and long-term sustainability issues.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
3
Requires strict meal planning, limits flexibility, and may cause psychological stress due to extreme restriction.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
3
Severely restricts social interaction and flexibility, making long-term adherence challenging in real-world settings.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
2
Requires expensive, inaccessible, and highly restrictive products with significant lifestyle disruption.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
5
Provides moderate satiety from high fat/protein but risks hunger due to low fiber and restrictive nature.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
4
Relies heavily on processed fats and lacks sufficient omega-3s, leading to poor omega-6 balance and potential cardiovascular risks.
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from plant-based sources but lacks diversity and long-term sustainability for optimal gut and metabolic health.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
3
Severely limits fiber and microbiome-supporting foods, risking digestive distress and reduced microbiome diversity.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
3
Severe caloric restriction and low-fat composition risk cortisol elevation, thyroid suppression, and micronutrient deficiencies, undermining hormonal balance.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
5
Provides adequate protein for satiety but severely restricts carbohydrates and lacks adaptability for diverse goals.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
6
Provides adequate protein for weight loss but may fall short for muscle preservation due to calorie restrictions and limited amino acid distribution.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
3
Lacks flavor variety and often results in bland, unappealing meals that hinder long-term adherence.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
4
Promotes rapid fat loss but risks significant lean mass loss and poor protein support for muscle preservation.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
5
Provides structured calorie control for deficit but lacks flexibility and long-term sustainability.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
4
High protein content may mitigate some muscle loss but severe caloric restriction likely impairs energy availability and increases catabolic risk.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
3
Severely restricts calories and essential nutrients, compromising energy availability and recovery for athletic performance.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
4
Promotes rapid short-term weight loss but lacks sustainability, increases regain risk, and may compromise lean mass and metabolic health.
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.