Total Rating
3.4
out of 10
2.8
out of 10
Metabolic Health ⓘ
6
Provides short-term metabolic benefits but risks long-term metabolic stress and unsustainable outcomes.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
3
Severely restricts micronutrient diversity and risks chronic deficiencies 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 ⓘ
3
Relies heavily on calorie-dense, minimally nutrient-rich processed foods with limited phytonutrient diversity and poor bioavailability.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
4
Risks of nutrient deficiencies and long-term sustainability issues outweigh short-term metabolic benefits.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
2
Requires extreme restriction, lacks flexibility, and is unsustainable for long-term adherence due to psychological and practical challenges.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
2
Severely restricts social engagement, travel flexibility, and daily convenience, making long-term adherence highly challenging.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
3
Requires specialized, expensive foods and strict meal planning that disrupts daily life and is hard to sustain long-term.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
5
Temporarily suppresses hunger but risks rebound overeating and poor long-term sustainability.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
3
Severely restricts essential fats and lacks balanced omega-3 sources, risking cardiovascular and hormonal imbalances.
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
Fiber Intake ⓘ
2
Severely restricts fiber quantity and diversity, risking digestive and metabolic dysfunction.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
3
Severely restricts dietary fiber and microbiome-supporting foods, risking gut dysbiosis and digestive distress.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
3
Severely disrupts insulin, cortisol, and sex hormone regulation while increasing metabolic and appetite dysregulation risks.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
3
Severely restricts protein and carbohydrates, risking metabolic slowdown and nutrient deficiencies while relying on fat for caloric density.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
3
Severely limits protein sufficiency and amino acid completeness, risking muscle loss and inadequate recovery.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
3
Severely restricts flavor diversity and leads to monotonous, unappealing meals that hinder long-term adherence.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
5
Promotes rapid fat loss but risks significant lean mass loss and compromises resistance training performance.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
5
Provides short-term calorie deficit control but lacks long-term sustainability and flexibility for varied energy goals.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
3
Severely restricts energy intake, leading to significant muscle catabolism and poor lean mass preservation during caloric deficit.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
2
Severe calorie restriction compromises energy availability, nutrient adequacy, and recovery, impairing athletic performance and sustainability.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
4
Promotes rapid initial weight loss but lacks sustainability, risks metabolic slowdown, and high regain likelihood.
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.