Total Rating
7.8
out of 10
2.8
out of 10
Metabolic Health ⓘ
7
Moderately supports metabolic health with evidence for improved lipid profiles and inflammation, but lacks robust data on long-term blood glucose stability and cardiometabolic outcomes.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
9
Provides comprehensive coverage of essential micronutrients through diverse, bioavailable foods with minimal reliance on supplementation.
2
Systematically lacks essential vitamins and minerals due to charcoal's nutrient-binding properties and absence of nutrient-dense food sources.
Nutrient Density ⓘ
8
Offers a balanced mix of nutrient-dense whole foods with moderate phytonutrient diversity but includes some processed items and limited plant variety compared to stricter plant-based diets.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
7
Balances nutrient density and disease prevention benefits but lacks robust long-term population-level evidence compared to other well-researched dietary patterns.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
8
Balances accessibility, flexibility, and long-term adherence while avoiding extreme restrictions.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
8
Balances flexibility with cultural foods, supports social integration and travel adaptability without excessive planning.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
8
Offers a balanced mix of affordable, accessible whole foods with minimal preparation effort, though some seasonal items may limit accessibility in certain regions.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
8
Provides balanced protein, fiber, and low-energy-dense foods that support satiety and stable hunger regulation.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
8
Prioritizes whole-food unsaturated fats and omega-3s from fatty fish but has moderate saturated fat content from traditional dairy.
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
Fiber Intake ⓘ
8
Provides adequate fiber quantity and diversity from whole foods, supporting gut and metabolic health.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
8
Promotes diverse fiber intake and fermented foods, supporting microbiome diversity and digestive health.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
7
Balances macronutrients and micronutrients but lacks robust evidence on specific hormonal markers.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
8
Provides balanced macronutrient distribution with adequate protein, healthy fats, and complex carbohydrates, supported by evidence for metabolic and cardiovascular benefits.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
7
Provides adequate high-quality protein from diverse sources but may lack optimal amino acid balance and digestibility in plant-based variants.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
8
Offers a flavorful, diverse range of whole foods with satisfying textures and adaptability to various cuisines.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
7
Balances fat loss with moderate lean mass preservation and supports sustainable resistance training performance.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
7
Offers balanced satiety and flexibility but lacks structured calorie control mechanisms for precise energy management.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
6
Provides moderate protein and energy but lacks robust evidence for lean mass preservation during caloric restriction.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
7
Provides balanced macronutrients and micronutrients but lacks optimized timing strategies and robust evidence for athletic performance.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
7
Promotes moderate calorie deficit and sustainable fat loss with balanced macronutrients and food variety.
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.