Total Rating
6.5
out of 10
2.8
out of 10
Metabolic Health ⓘ
6
Offers moderate metabolic flexibility but risks poor food quality choices impacting lipid and inflammatory markers.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
7
Provides broad access to essential micronutrients through food variety but relies on individual choices to avoid deficiencies.
2
Systematically lacks essential vitamins and minerals due to charcoal's nutrient-binding properties and absence of nutrient-dense food sources.
Nutrient Density ⓘ
4
Prioritizes calorie and macronutrient balance over nutrient-rich food choices, often favoring low-nutrient, calorie-dense options.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
6
Offers flexibility but risks nutrient imbalances if not carefully managed.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
8
Offers high flexibility and practicality for long-term adherence without extreme restrictions.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
8
Offers high flexibility for social, travel, and daily routines while minimizing planning stress.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
8
Offers flexibility and accessibility but requires moderate tracking effort and planning.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
6
Offers moderate satiety through protein and fiber choices but risks overeating due to flexible food selection and variable macronutrient balance.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
6
Allows moderate inclusion of healthy fats but lacks inherent emphasis on optimal fat quality and balance.
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
Fiber Intake ⓘ
6
Provides variable fiber intake depending on food choices, but lacks inherent prioritization of diverse, nutrient-dense fiber sources.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
5
Offers moderate fiber and food variety but lacks inherent prioritization of gut-supportive nutrients and microbiome diversity.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
7
Moderately supports hormonal balance through flexible macronutrient choices but lacks structured micronutrient optimization for hormone regulation.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
8
Offers adaptable macro ratios that support diverse goals and individual needs while maintaining functional balance.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
7
Offers moderate protein quality with flexibility but relies on user choice for optimal amino acid balance and digestibility.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
8
Offers broad food variety and adaptability, supporting flavorful meals and long-term adherence through flexible, satisfying choices.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
7
Balances protein adequacy and flexibility but relies on individual adherence for optimal fat loss and lean mass retention.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
7
Provides structured calorie control tools but relies on user discipline for consistent energy balance.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
7
Balances protein adequacy and flexibility but risks suboptimal adherence affecting lean mass preservation.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
7
Offers flexibility for macronutrient customization but risks imbalanced intake without strict guidance.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
6
Facilitates sustainable calorie deficit with flexibility but requires self-discipline to avoid overeating and maintain 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.