Total Rating
6.6
out of 10
2.8
out of 10
Metabolic Health ⓘ
8
Strongly improves blood sugar, lipid profiles, and inflammation but may lack metabolic flexibility in high-carb scenarios.
3
Limited evidence supports metabolic health benefits, with potential risks from nutrient absorption interference and lack of long-term biomarker improvements.
Micronutrients ⓘ
5
Reliable coverage of most micronutrients but significant risks of deficiencies in B12, D, iodine, and iron 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
Offers high nutrient density through diverse whole plants but may lack optimal bioavailability for certain nutrients without strategic food pairings.
2
Relies on calorie-dense, nutrient-poor activated charcoal and may impair nutrient absorption.
Overall Health ⓘ
7
Offers substantial benefits for chronic disease prevention and metabolic health but requires careful planning to avoid nutrient deficiencies.
2
Lacks essential nutrients, risks deficiencies, and has no evidence for long-term health benefits.
Sustainability ⓘ
6
Offers moderate sustainability due to potential challenges in long-term adherence, flexibility, and psychological tolerance for strict plant-based diets.
5
Limited by cost, accessibility, and lack of long-term adherence evidence.
Lifestyle Fit ⓘ
6
Offers moderate flexibility but faces challenges in social settings, travel, and time demands.
4
Limited social flexibility and travel adaptability hinder practical integration into daily life.
Practicality ⓘ
6
Requires careful planning and access to affordable whole foods, but can be sustained with effort and resourcefulness.
3
Requires specialized, costly, and geographically restricted ingredients with limited real-world feasibility.
Appetite Control ⓘ
6
Offers moderate satiety through fiber and volume but may struggle with protein adequacy and glycemic stability if not carefully balanced.
2
Lacks protein, fiber, and satiety-promoting nutrients, leading to increased hunger and poor long-term adherence.
Fat Quality ⓘ
7
Provides adequate unsaturated fats but lacks long-chain omega-3s and may have unfavorable omega-6 balance.
2
Severely lacks essential unsaturated fats and omega-3s, with potential for harmful fat imbalances and poor long-term sustainability.
Fiber Intake ⓘ
9
Provides abundant, diverse, and nutrient-dense fiber sources that strongly support gut health and metabolic function.
2
Provides negligible dietary fiber and lacks diverse, nutrient-dense sources critical for gut and metabolic health.
Gut Health ⓘ
8
Significantly enhances gut microbiome diversity and supports metabolic health through fiber and plant-based nutrients.
2
Severely lacks dietary fiber, prebiotics, and fermented foods, and may impair microbiome function and digestion.
Hormonal Support ⓘ
7
Supports insulin and satiety but may risk deficiencies in iodine, B12, and fat-soluble vitamins if not meticulously planned.
4
Limited micronutrient support and potential interference with hormone absorption may disrupt metabolic and endocrine functions.
Macro Balance ⓘ
7
Provides adequate protein and fiber but may struggle with adaptability and fat quality in strict versions.
3
Lacks structured macronutrient distribution and evidence-based functional outcomes.
Protein Quality ⓘ
6
Provides sufficient protein but with limitations in amino acid completeness and digestibility compared to animal 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 intentional seasoning and culinary creativity.
3
The diet's inherent bitterness and unappealing aftertaste significantly hinder meal enjoyment and long-term adherence.
Body Composition ⓘ
6
Can support fat loss with adequate protein but risks muscle loss if protein intake is insufficient.
3
Likely promotes mild fat loss but risks significant lean mass loss due to low protein and nutrient deficiencies.
Energy Balance ⓘ
7
Provides structured satiety through fiber and volume but requires careful planning for calorie flexibility and surplus management.
2
Lacks structured calorie control, satiety support, and evidence for reliable energy management.
Lean Mass ⓘ
6
Supports lean mass retention with adequate protein but requires careful planning to meet higher protein needs and avoid energy deficits.
2
Severely limits protein and energy intake, leading to significant muscle catabolism during caloric restriction.
Athletic Support ⓘ
6
Provides adequate nutrients for most athletes with proper planning but risks deficiencies and underfueling if not meticulously structured.
2
Severely limits caloric intake, disrupts nutrient absorption, and impairs hydration and recovery.
Weight Loss ⓘ
7
Supports sustainable calorie deficit and fat loss with evidence from long-term studies, but strict adherence and nutrient balance are critical for effectiveness.
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.