Total Rating
5.1
out of 10
2.8
out of 10
Metabolic Health ⓘ
6
May improve short-term weight loss and insulin sensitivity but risks elevated LDL and metabolic stress due to high protein intake and restrictive phases.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
5
Provides adequate protein and some micronutrients but risks deficiencies in vitamin C, D, and fiber without supplementation.
2
Systematically lacks essential vitamins and minerals due to charcoal's nutrient-binding properties and absence of nutrient-dense food sources.
Nutrient Density ⓘ
5
Prioritizes high-protein, low-carb foods but limits phytonutrient diversity and nutrient variety per calorie.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
5
Limited nutritional adequacy and potential long-term risks offset short-term metabolic benefits.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
5
Its strict initial phases and limited flexibility reduce long-term adherence potential.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
4
Its strict initial phase and limited food flexibility create significant challenges for social integration and daily routine adaptability.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
5
Requires strict meal planning, specific protein sources, and frequent preparation efforts, limiting accessibility and affordability for long-term adherence.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
6
High protein and low-carb structure may reduce hunger but strict early phases risk cravings and overeating.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
5
Limited emphasis on omega-3s and balanced unsaturated fats, with potential for high omega-6 intake.
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
Fiber Intake ⓘ
3
Severely restricts fiber sources and fails to meet recommended daily intake for most phases.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
4
Limited fiber and prebiotic diversity, potential for digestive distress, and minimal microbiome-supporting foods.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
5
Limited hormonal support due to restrictive phases, potential micronutrient deficiencies, and stress hormone elevation from caloric restriction.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
4
Prioritizes high protein and low carbs/fats, leading to potential imbalances and limited adaptability.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
9
Provides high-quality animal-based proteins with complete amino acids and good digestibility, meeting sufficiency for muscle preservation and satiety.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
5
Limited flavor variety and restrictive early phases may reduce long-term enjoyment and adherence.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
6
Promotes fat loss with moderate muscle preservation but risks nutrient imbalances and long-term adherence challenges.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
6
Provides structured calorie control in early phases but lacks long-term flexibility and predictability for sustained energy balance.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
5
High protein content supports muscle retention but severe calorie restriction during phases risks muscle loss.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
4
Limited carbohydrate intake may impair energy availability and glycogen replenishment for most athletic activities.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
6
Promotes short-term weight loss but lacks long-term sustainability and evidence for sustained fat loss without significant adherence challenges.
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.