Total Rating
5.2
out of 10
2.8
out of 10
Metabolic Health ⓘ
6
Limited evidence supports its impact on metabolic markers compared to well-researched plant-based diets.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
6
Provides adequate animal-based micronutrients but risks deficiencies in plant-derived vitamins like C and folate without sufficient plant food inclusion.
2
Systematically lacks essential vitamins and minerals due to charcoal's nutrient-binding properties and absence of nutrient-dense food sources.
Nutrient Density ⓘ
6
Provides moderate nutrient density with high phytonutrient variety but risks deficiencies in B12 and other nutrients due to strict plant-based focus.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
5
Provides some benefits of plant-based eating but risks nutrient deficiencies and long-term sustainability issues due to restrictive food choices.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
4
Requires strict food restrictions and preparation, limiting flexibility and long-term adherence.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
3
Severely restricts social engagement, travel flexibility, and daily convenience, making long-term adherence challenging.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
7
Requires moderate meal planning and preparation effort but offers affordable and accessible staple foods.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
7
Provides adequate protein and fiber to support satiety but may lack sufficient volume and variety to fully suppress cravings in the long term.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
5
Limited omega-3 sources and potential omega-6 imbalance reduce cardiovascular and neurological benefits.
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
Fiber Intake ⓘ
3
Provides minimal fiber from restricted plant sources, limiting gut microbiome diversity and metabolic benefits.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive health.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
5
Provides some fat and fiber for hormone balance but risks deficiencies in key micronutrients like iodine and B12, which impair thyroid and sex hormone function.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
5
Provides moderate protein and fat but risks restrictive carb limitations and limited adaptability.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
5
Provides adequate protein but lacks optimal amino acid balance and digestibility compared to animal-based sources.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
5
Offers moderate flavor variety but risks monotony due to restrictive food choices and limited plant-based options.
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 may risk muscle loss with excessive caloric restriction.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
5
Limited structure for calorie control but supports satiety through high fiber and volume.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
6
Provides adequate protein but may struggle with energy availability during calorie restriction, risking muscle loss.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
5
Provides adequate plant-based nutrients but may struggle with caloric density, protein sufficiency, and specific micronutrient balance for high-intensity athletic demands.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but lacks robust long-term evidence for sustained fat loss and may pose 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.