Total Rating
5.0
out of 10
2.8
out of 10
Metabolic Health ⓘ
7
May improve some metabolic markers but lacks robust evidence on long-term cardiometabolic outcomes.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
4
Lacks critical micronutrients like B12 and iodine without explicit fortification or supplementation.
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 plant-based focus but lacks phytonutrient diversity and optimal bioavailability for key nutrients.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
4
Limited evidence on nutritional adequacy and long-term sustainability, with risks of deficiencies without supplementation.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
4
Lacks flexibility and practicality for long-term adherence due to restrictive food choices and social challenges.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
5
Limited social flexibility and travel adaptability due to strict plant-based restrictions.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
5
Requires significant cost, planning, and preparation effort with limited flexibility for typical lifestyles.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
5
Provides moderate protein and fiber but may struggle with satiety due to potential reliance on energy-dense, low-volume plant foods.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
5
Relies heavily on ALA without EPA/DHA, risking omega-3 deficiency and potential omega-6 imbalance.
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
Fiber Intake ⓘ
5
Provides adequate fiber quantity but lacks diversity in fiber types and may rely on processed plant-based foods.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
4
Limited fiber diversity and potential digestive challenges may hinder microbiome health.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
5
May lack critical micronutrients and risk imbalanced macronutrients affecting hormonal regulation.
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 may lack adaptability and risk nutrient deficiencies if not carefully structured.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
5
Provides adequate protein quantity but lacks balanced amino acids and digestibility for optimal muscle recovery.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
4
Limited flavor variety and potential monotony 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
Moderately supports fat loss while risking lean mass preservation due to potential protein adequacy and energy availability challenges.
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 with potential for hidden calories and restricted flexibility.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
5
Limited protein quality and potential energy deficits may hinder lean mass preservation during calorie restriction.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
5
Limited macronutrient balance and potential micronutrient deficiencies may hinder sustained athletic performance and recovery.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
6
Provides moderate calorie deficit potential but may lack long-term sustainability and risk of muscle loss without adequate protein.
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.