Explore the Proper Human Diet—a low-carb, meat-focused approach to eating based on our ancestral roots. Discover its benefits, dietary guidelines, and meal plans for optimal health.
Discover the PHD: A Return to Our Roots
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The Proper Human Diet: Key Components
Animal Foods
Primary source of nutrition, including meat, organs, and animal fats
Plant Foods
Secondary source, focusing on low-toxin fruits and vegetables
Avoid
Processed foods, sugar, seed oils, and high-toxin plants
Meal Timing
1-2 meals per day, with optional intermittent fasting
Proper Human Diet Food Guide
1. Ruminant Meat
Top Choice: Ribeye Steak
- Beef
- Lamb
- Bison
- Goat
2. Pork
Good Choice: Bacon & Pork Belly
3. Animal Fats
- Butter
- Ghee
- Lard
- Beef, Bison, Duck Tallow
4. Eggs
Complete Food: Rich in Proteins, Fats, Vitamins
5. Fatty Cheese
Ripened Cheeses: Pecorino, Blue Cheese
6. Organ Meats
Nature’s Multivitamin
- Liver
- Kidney
- Bone Broth
7. Seafood
Fatty Fish: Salmon, Oysters, Mussels
8. Salt & Electrolytes
Essential in Low-Carb Diets
9. Vegetables
Green, Leafy, Low-Carb Veggies
10. Fruits
Consume Low-Carb Fruits in Moderation
11. Nuts & Seeds
Occasional Consumption
- Pecans (4g carbs/100g)
- Macadamia Nuts (5g carbs/100g)
- Almonds (9g carbs/100g)
Background of the PHD
Developed by Dr. Ken Berry, the PHD is based on his personal experimentation, observations from his family medicine practice, and research into ancestral eating patterns. The diet reflects an attempt to replicate the nutrient-rich diets of early humans, adapted for modern health needs.
Core Principles of the Diet
🥩High-Quality Meats and Animal Fats
Central to the diet, emphasizing protein and fat over carbohydrates.
❌Elimination of Certain Foods
Grains, sugars, and processed foods are excluded to reduce potential health risks.
🥦Inclusion of Low-Carb Vegetables
While focusing on animal-based foods, the diet allows for a select range of vegetables.
If you picture our forebears thriving on quality, grass-fed meats, you’re on the right track. The PHD proposes that by trimming down our carbohydrate consumption and eliminating inflammatory ingredients, we can potentially sidestep the health pitfalls associated with the typical Western diet.
While this diet premise may resonate with many, it isn’t without its critics. It’s a topic of vibrant debate in the world of nutrition. In this article, we’ll dive deep into the facts and insights about the proper human diet, equipping you with the knowledge to decide if it’s the right choice for you.
What is the Proper Human Diet (PHD)?
Understanding the Proper Human Diet (PHD)
What is the Proper Human Diet? (Video)
A PHD follows a low-carbohydrate diet, ranging from 0 to 100 grams of carbs daily. This spectrum includes Low-Carb, Keto, Ketovore, Carnivore, and Lion diets.
Are you interested in the keto diet and how it works? You can find a guide to the ketogenic diet covering everything you need to know to get started, including benefits, meal plans, and more. Explore “The Ultimate Guide to the Ketogenic Diet” and take the first step towards a healthier lifestyle.
High-carb diets are why Americans and other Western societies experience high rates of chronic inflammation, diabetes, gout, mental disease, autoimmune disorders, heart problems, high blood pressure, and many more health issues.
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Benefits of a Proper Human Diet (PHD)
PHD: An Anti-Inflammatory Approach to Eating
Weight Loss Benefits of a Meat-Based Diet
Mental Clarity Benefits of a Meat-Based Diet
Increased testosterone
Good fats are responsible for optimal hormonal function, including testosterone. So, diets high in good fats have been shown to increase testosterone levels.
Considering most people will be eating more healthy fats and protein on the Proper Human Diet. But if you’re a woman, don’t despair.
You will see an increase in muscle mass, strength, and energy. The increased fat will regulate your normal hormones, including testosterone. It won’t increase it.
What advocates for the proper human diet propose
Believers in the Proper Human Diet have said it has been the path to an improved mind, fat loss, and relief from chronic illness.
Many people say they have reduced symptoms of mental disorders, diabetes, digestive issues, depression, skin- conditions, joint pain, Lyme disease, hormonal imbalances, chronic fatigue, candida issues, pain, and inflammation.
The Proper Human Diet has been rising fast in popularity in the past two years. Its simplicity is partly its success.
And it does all of this without measuring your food intake, counting calories, and counting your macros. Because all you have to do is eat mainly meat.
What foods are permissible to eat?
What foods are included in the Proper Human Diet?
Included Foods:
- Meats
- Fish
- Eggs
- Low-carb vegetables
- Healthy fats
Eating mainly animal products makes your weekly grocery trip extremely easy. One of the main selling points of the Proper Human Diet is how easy it is to follow.
What Can You Enjoy on the Proper Human Diet?
Meat
Primary calorie source, prefer fatty cuts of grass-fed beef:
- Porterhouse
- NY strip steak
- Ribeye
- 80/20 ground beef
- T-bone
- Bacon
- Flank steak
- Pork chops
Higher fat content preferred for energy source.
Eggs
Nature’s multivitamin or “super-food.” Perfect ratio of fats, protein, and essential nutrients.
Fish
Strive for the fattiest fish:
- Sardines
- Salmon
- Trout
- Catfish
- Mackerel
Seasonings and Condiments
Simple spices, seasonings, herbs, and condiments without carbohydrates or sugar:
- Salt
- Pepper
- Herbs
- Spices
- Zero-calorie hot sauce (e.g., Frank’s Red Hot)
Bone Marrow
Bone broth is PHD-approved. Excellent protein source, helps gut, skin, and joint health.
Animal-based Fats
Use for cooking:
- Grease
- Lard
- Tallow
Low-lactose Dairy
Technically allowed, but intake often minimized:
- Grass-fed butter
- Aged cheese
Here’s an example of sardines compared to some “healthy foods,” which will surprise you.
If you look at this, everyone thinks bananas and oranges are healthy for you. But when you take a closer look at these data, they actually are just a bunch of sugar and some tiny trace amounts of vitamins compared to proper human foods like sardines.
Foods to Reduce or Avoid in the Proper Human Diet
Vegetables
Including:
- Vegetable broths
- Seasonings made from vegetables
Fruits
All fruits, including:
- Bananas
- Apples
- Berries
- Tomatoes
Sugars
Avoid all sugars:
- Added sugars
- Natural sugars
Most Dairy Products
Reduce intake, especially:
- Creamy cheeses
- Yogurt
Note: Low-lactose dairy (aged cheeses, kefir) may be allowed in moderation.
Nuts, Seeds, and Legumes
Avoid most, including:
- Peanuts
- Peas
- Flax seeds
- Chia seeds
Bread, Grains, and Pastries
Avoid all, including:
- Bread
- Rice
- Pasta
Other Non-Meat Items
Avoid:
- Lab-grown meats
- Candy (e.g., taffy)
- Meat alternatives (e.g., Beyond burgers)
Proper Human Diet: Seven-Day Meal Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
So, it doesn’t get more straightforward, and there’s no need to over-complicate it. In fact, if you love steak, you can eat it for breakfast, lunch, and even dinner!
Getting through the first month of the Proper Human Diet
Getting Through the First Month of the Proper Human Diet
Get Your Blood Tested
- Check blood work before starting the Proper Human Diet
- Recheck after approximately two months
- Work with a physician if possible
Everyone has different metabolic needs, so knowing if the diet works well with your body is essential.
Expect Your Appetite to Fluctuate
- Some days you may want to eat nonstop
- Other days you may not even think about food
Your cravings will adjust once your body gets used to the PHD diet.
Don’t Quit When You Don’t Feel Right
- You may experience headaches, fatigue, and other flu-like symptoms during the first week
- This is a normal part of the process
Your body is adjusting to using fats for energy rather than carbs.
If you don’t like the taste of liver, here is a good supplementation: Ancestral Supplements Grass Fed Beef Liver.
Proper Human Diet (PHD) FAQ
5 Strategies to Excel on the Proper Human Diet
1. Embrace Commitment
Dedicate at least a month to adjust to this new dietary lifestyle. As you become more accustomed, extend your commitment further. If you slip up, refocus by enjoying a satisfying ribeye steak drizzled with butter.
2. Connect with a Community
Engage with others who share your ancestral eating habits. Exchanging successes and advice can strengthen your resolve against temptations.
3. Eliminate Temptations
Transform your kitchen into an ally by removing non-compliant foods. Restock with wholesome, nutrient-dense options that align with your diet.
4. Stock Up Wisely
Enjoy the process of filling your cart with delicious meats and cheeses approved for the Proper Human Diet.
5. Stay Persistent
Building new habits takes time and patience. Concentrate on each meal and remain steadfast in your journey.
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Medical Disclaimer
The content provided in this article is for informational purposes only and is not intended as medical advice or to replace professional medical guidance. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or diet changes. The information on this diet is not verified or endorsed by medical professionals and is used at your own risk. We are not responsible for any health issues that may arise from following the diet outlined in this article.
