Total Rating
6.0
out of 10
2.8
out of 10
Metabolic Health ⓘ
6
Moderate impact on blood sugar and inflammation but limited evidence for sustained lipid and metabolic flexibility improvements.
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 bioavailable micronutrients and potential deficiencies in B12, D, 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 ⓘ
7
Emphasizes whole plant foods with high phytonutrient diversity but may overlook bioavailability strategies and anti-nutrient management.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
7
Offers moderate benefits for metabolic health but risks nutrient deficiencies in strict plant-based variants.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
6
Moderately sustainable due to potential restrictions on food variety and reliance on specific carbohydrate sources, but allows some flexibility.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
6
Moderate flexibility in social and travel scenarios but limited adaptability to diverse dietary preferences and real-world constraints.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
7
Balances affordability and accessibility but requires mindful meal planning and time for preparation.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety from energy-dense foods and risk glycemic instability.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA omega-3s without sufficient EPA/DHA, limiting cardiovascular and neurocognitive 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 diverse plant sources but may lack optimal fermentable fiber diversity for gut microbiome benefits.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
6
Provides moderate fiber diversity but lacks emphasis on fermented foods and prebiotic variety, potentially limiting microbiome diversity and digestive tolerance.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
6
Provides moderate support for insulin and satiety but may lack sufficient protein, fat, and micronutrients to optimally regulate sex hormones and stress responses.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
5
Prioritizes high-carb plant-based intake but lacks balanced fat and protein adaptation for diverse needs.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
5
Provides adequate but incomplete plant-based protein with limited leucine and digestibility challenges.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
7
Offers moderate variety and flavor potential with whole carbohydrates but may lack complexity in meal satisfaction compared to more flexible diets.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
7
Promotes balanced carbohydrate intake with sufficient protein to support lean mass while enabling fat loss through moderate caloric control.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
6
Provides moderate structure for calorie control but lacks robust evidence for consistent energy management.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
5
Provides adequate protein but may struggle with energy balance and muscle retention during caloric restriction.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
7
Provides adequate energy and carbs for endurance but may lack sufficient protein and fat balance for optimal recovery and performance.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
6
May support modest weight loss through calorie reduction but lacks robust evidence for sustained fat loss compared to other structured diets.
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.