Total Rating
5.0
out of 10
2.8
out of 10
Metabolic Health ⓘ
6
May modestly improve some metabolic markers but lacks robust evidence for comprehensive metabolic health benefits.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
4
Lacks reliable coverage of critical 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 enzyme supplements and limited plant diversity, reducing nutrient density per calorie.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
5
May provide some nutrient benefits but risks deficiencies and lacks robust long-term evidence for overall health.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
6
Moderate flexibility and accessibility but limited long-term adherence evidence and potential for restrictive practices.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
4
Limited flexibility and social integration challenges hinder real-world adherence.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
3
Requires specialized, expensive enzymes and strict meal planning that are difficult to sustain long-term.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
5
Provides moderate satiety through fiber but may lack sufficient protein and stable glycemic control.
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 ALA with limited EPA/DHA, risking suboptimal omega-3 status and cardiovascular 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 but lacks evidence of optimal diversity or long-term health benefits.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
5
Limited support for microbiome diversity and digestive tolerance due to reliance on enzyme supplementation over whole-food fiber and fermented components.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
5
Limited micronutrient density may impair hormone synthesis and regulation.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
5
Lacks sufficient evidence for balanced macronutrient distribution and may compromise protein and fat intake.
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 compared to animal sources.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
5
Limited flavor variety and potential monotony in plant-based focus may hinder long-term enjoyment.
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 while preserving lean mass due to unclear protein adequacy and lack of rigorous studies.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
4
Limited structure for calorie control and lacks robust evidence for consistent energy management.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
5
Limited protein quality and energy availability may hinder lean mass retention during calorie restriction.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
5
May lack sufficient protein and micronutrients for optimal athletic performance and recovery.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
3
Limited evidence supports sustained fat loss without significant metabolic or 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.