Total Rating
6.4
out of 10
2.8
out of 10
Metabolic Health ⓘ
7
Promotes balanced nutrient intake and supports metabolic markers but lacks robust long-term trial data on cardiometabolic outcomes.
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 coverage of most essential micronutrients but lacks reliable sources of B12, iodine, and vitamin D without supplementation or fortified foods.
2
Systematically lacks essential vitamins and minerals due to charcoal's nutrient-binding properties and absence of nutrient-dense food sources.
Nutrient Density ⓘ
8
Prioritizes high-nutrient, low-calorie plant foods but may lack diversity in phytonutrient sources compared to broader plant-based diets.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
7
Promotes disease prevention and metabolic benefits but requires supplementation for key nutrients.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
5
Requires strict adherence to specific foods, limiting flexibility and long-term practicality.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
5
Requires significant time, planning, and social adaptation, limiting flexibility for busy or socially integrated lifestyles.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
5
Requires significant cost, planning, and preparation effort, limiting accessibility for many.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
7
Provides adequate protein and fiber but lacks strong evidence on sustained appetite suppression compared to other diets.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
8
Emphasizes whole-food unsaturated fats and includes EPA/DHA from fish, but relies on moderate animal products which may slightly reduce optimal fat quality compared to stricter plant-based alternatives.
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 plant 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 ⓘ
7
Promotes diverse plant-based fiber and prebiotic foods but may lack fermented components and risk digestive discomfort in some individuals.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
7
Provides adequate macronutrient and micronutrient diversity for hormone regulation but may risk deficiencies in vitamin D, iodine, and certain sex hormones without supplementation.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
6
Provides adequate protein from plant sources but lacks adaptability for varied goals and may underrepresent fats compared to evidence-based standards.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
5
Provides adequate protein but struggles with amino acid completeness and digestibility compared to animal-based sources.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
6
Offers moderate flavor variety but risks monotony without creative preparation.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
6
Promotes fat loss but may inadequately support lean mass preservation due to potential protein insufficiency for resistance training.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
6
Provides satiety through high-volume, low-energy-density foods but lacks structured calorie control mechanisms for predictable energy balance.
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 retention during caloric restriction.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
6
Provides adequate carbohydrates and some micronutrients but may lack sufficient protein and critical supplements like B12 without additional support.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
7
Promotes calorie deficit through high-volume, low-energy-density foods but may struggle with long-term adherence due to strictness.
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.