Total Rating
6.4
out of 10
2.8
out of 10
Metabolic Health ⓘ
7
Balances anti-inflammatory and nutrient-dense foods but lacks robust long-term metabolic outcome data compared to other diets.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
6
Provides some essential micronutrients but has gaps in B12, D, and iodine unless supplemented, and relies on animal products for adequate bioavailability.
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 and bioavailable animal products, enhancing nutrient efficiency per calorie.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
5
Limited nutritional adequacy and sustainability due to restrictive elimination of key food groups and reliance on supplementation.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
6
Balances specific food requirements with moderate flexibility but may strain adherence due to cost, preparation time, and limited cultural adaptability.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but requires significant planning and specific food access, limiting adaptability to varied social and travel contexts.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
6
Requires specific, often expensive ingredients and meticulous planning, limiting accessibility and affordability 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 robust 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 ⓘ
7
Emphasizes whole-food unsaturated fats and includes EPA/DHA from fish but may imbalance omega-6 intake and rely on moderate saturated fats from animal sources.
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 diversity and quantity 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 moderate fiber diversity and includes fermented/prebiotic foods but lacks broad plant variety and robust microbiome evidence.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
6
Provides moderate micronutrient support but lacks robust evidence for direct hormonal regulation.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
6
Provides adequate protein and fiber but lacks adaptability and evidence for broad macro balance.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
6
Provides adequate animal-based protein but relies on incomplete plant sources that may limit amino acid balance and digestibility.
3
Relies on minimal, poorly digestible protein sources with potential absorption interference from activated charcoal.
Taste ⓘ
6
Offers moderate flavor variety through plant-based and animal-based components but risks blandness if not creatively prepared.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
6
Provides moderate protein but risks lean mass loss due to restrictive nature and limited evidence on fat-muscle ratio improvement.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
5
Provides moderate satiety through nutrient-dense foods but lacks structured calorie control and flexibility for intentional energy management.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
5
Provides moderate protein but may struggle with sufficient amino acid profile and energy availability for optimal lean mass preservation during caloric restriction.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
6
Provides adequate macronutrients and micronutrients for most athletes but lacks optimized timing strategies and may require supplementation to meet high training demands.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
5
May lead to modest weight loss due to calorie restriction but lacks robust evidence for sustained fat loss or long-term adherence.
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.