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 sustained cardiometabolic benefits.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
4
Relies heavily on plant-based sources with limited bioavailability and significant gaps in critical nutrients like B12 and iodine without 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
Offers moderate nutrient density with diverse plant foods but risks anti-nutrient interference and limited phytonutrient variety.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
5
Limited nutritional adequacy and potential deficiencies without supplementation, but may support metabolic and gut health in some populations.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
4
Requires strict dietary restrictions and limited food variety, reducing long-term adherence potential.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
3
Its strictness and social incompatibility significantly hinder real-world adherence and flexibility.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
5
Requires specific, often specialty ingredients and time-intensive preparation, limiting accessibility and affordability for most.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
7
Provides adequate protein and fiber but may struggle with satiety due to potential low-fat content and restrictive nature.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
6
Provides moderate unsaturated fats but relies heavily on ALA and omega-6 sources, limiting EPA/DHA 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 from whole plant foods but may lack diversity in fiber types and practical long-term adherence.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
7
Promotes fiber and fermented foods but may lack diversity or nutrient balance in strict forms.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
5
Limited micronutrient adequacy and risk of iodine deficiency may impair hormonal balance.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
5
Provides adequate plant-based protein and fiber but lacks flexibility and may inadequately balance fats and protein for diverse needs.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
4
Relies on incomplete, low-digestibility plant proteins with potential amino acid deficiencies.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
4
Limited flavor variety and potential for repetitive meals reduce long-term enjoyment and adherence.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
5
Limited protein quality and quantity may hinder lean mass preservation during fat loss.
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 intentional calorie control and variable satiety may hinder consistent energy management.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
3
Limited protein quality and adequacy hinder muscle preservation during caloric restriction.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
4
Limited macronutrient and micronutrient adequacy for high-intensity training without supplementation.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
4
Limited calorie deficit potential and sustainability challenges hinder effective long-term 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.