Total Rating
5.5
out of 10
2.8
out of 10
Metabolic Health ⓘ
7
Moderately improves metabolic markers but may lack long-term sustainability and nutrient balance in strict plant-based contexts.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
4
Lacks essential micronutrients like B12 and vitamin D without explicit supplementation or fortification.
2
Systematically lacks essential vitamins and minerals due to charcoal's nutrient-binding properties and absence of nutrient-dense food sources.
Nutrient Density ⓘ
5
Relies on processed plant foods and limited phytonutrient diversity, reducing nutrient efficiency per calorie.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
7
Offers moderate benefits for metabolic health and disease prevention but may lack comprehensive nutrient adequacy and long-term sustainability without careful planning.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
5
Limited flexibility and potential for social and psychological challenges reduce long-term adherence potential.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
5
Limited flexibility in social settings and travel may hinder long-term adherence.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
5
Requires significant cost, specialized ingredients, and preparation effort, limiting accessibility and long-term adherence.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
5
Provides moderate fiber and plant-based protein but may lack sufficient protein and fat for sustained satiety without careful planning.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
5
Relies heavily on plant-based omega-3 sources without sufficient EPA/DHA, risking imbalanced omega-3 to omega-6 ratios.
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 whole foods but lacks 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 diversity but lacks sufficient fermented foods and prebiotic variety to optimally support microbiome diversity and digestive tolerance.
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 hormone-synthesizing nutrients may hinder hormonal balance.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
5
Provides adequate protein and fiber but risks imbalanced fat intake and limited adaptability for diverse goals.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks optimal amino acid balance and digestibility for sustained muscle support.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
5
Limited flavor variety and potential for monotonous meals may hinder long-term adherence.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
6
Provides adequate protein for lean mass preservation but risks muscle loss if not strictly adhered to.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
5
Provides moderate satiety through plant-based fiber but lacks structured calorie control mechanisms and flexibility for different energy goals.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
4
Limited protein adequacy and potential energy deficits may hinder lean mass preservation during caloric restriction.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
5
Provides adequate protein and fiber but may lack sufficient carbohydrates and specific micronutrients for optimal athletic performance.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
6
May support moderate weight loss through calorie deficit but lacks strong 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.