Total Rating
5.4
out of 10
2.8
out of 10
Metabolic Health ⓘ
6
Offers moderate improvements in blood sugar and lipid profiles but lacks robust evidence on long-term metabolic sustainability and inflammation reduction.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
7
Provides adequate micronutrients through animal-based foods but risks deficiencies in vitamin D, iodine, and calcium without 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 ⓘ
5
Relies on calorie-dense, minimally nutrient-rich animal products with limited phytonutrient diversity.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
5
Provides adequate macronutrients but risks deficiencies without supplementation and has mixed evidence for long-term disease prevention.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
4
Requires strict tracking and rigid food choices, limiting flexibility and long-term adherence.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
4
Requires significant tracking and planning, limiting social flexibility and real-world adaptability.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
5
Requires precise tracking and specialty ingredients, limiting accessibility and long-term feasibility for most.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
7
Provides adequate protein and stable glycemic control but may lack sufficient fiber and risk over-reliance on energy-dense foods.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
6
Provides moderate healthy fats but lacks sufficient omega-3s and may imbalance omega-6 intake.
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
Fiber Intake ⓘ
4
Limited fiber variety and quantity, prioritizing protein/fat over plant-based sources.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
3
Severely restricts fiber and microbiome-supporting foods, risking digestive distress and limited microbial diversity.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
7
Provides moderate support for insulin, satiety, and sex hormones but lacks robust evidence on cortisol, thyroid, and micronutrient balance.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
6
Provides structured macronutrient tracking but lacks flexibility and evidence for long-term balance.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
7
Provides adequate high-quality animal proteins but lacks diversity in sources and may insufficiently address amino acid balance in some variations.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
7
Offers flavorful, satiating whole foods with moderate variety but limited culinary flexibility.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
7
Promotes fat loss with adequate protein but risks muscle loss with excessive calorie restriction.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
7
Provides structured calorie control but relies heavily on tracking and rigid rules, limiting long-term sustainability.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
7
Provides adequate protein and supports muscle retention during deficit but lacks direct evidence on lean mass outcomes.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
6
Provides adequate protein and timing strategies but risks underfueling and micronutrient deficiencies for high-intensity training.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
6
Promotes calorie deficit through tracking but lacks long-term sustainability and evidence for sustained 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.