The concept of a well-balanced diet is a cornerstone of maintaining overall health and well-being. It’s a topic that has been extensively researched and discussed, with various dietary plans and guidelines proposed over the years. One such approach is the Proper Human Diet (PHD), developed by Dr. Ken Berry.

This diet emphasizes a low-carb eating pattern, focusing on high-quality meats and animal fats while eliminating all grains, sugars, and processed foods. It allows for very limited amounts of low-carb veggies and fruits. The principles of this diet are based on anthropological research on ancestral eating patterns and personal experimentation.

This article aims to delve into the key principles of a proper human diet, its potential benefits, and practical ways to implement it into daily life.

II. Key Principles of a Proper Human Diet

The Proper Human Diet (PHD) is a low-carb, high-fat ketogenic eating plan that prioritizes meat and animal fats. It’s a diet that eliminates all processed foods and minimizes the intake of fruits and vegetables.

The PHD is proposed as a way of realigning your physiology with ancestral eating habits. The diet is based on the premise that our paleolithic ancestors were hyper-carnivorous apex predators that thrived on fatty meat from large animals for nearly two million years. It wasn’t until humans essentially ate these large animals into extinction that we began cultivating plants around 10,000 years ago.

The legacy of our fatty-meat-seeking ancestral evolution persists in the physiology of modern humans. In short, our bodies are designed to thrive on meat and animal fat.

The PHD is not just a diet; it’s a lifestyle change that requires commitment and understanding. It’s about making conscious choices about what we put into our bodies, understanding the impact of those choices, and recognizing that our dietary needs are deeply rooted in our evolutionary history.

It’s about rejecting the modern diet, which is often high in processed foods and sugars, and embracing a diet that is more in line with our physiological needs.

III. Understanding Macronutrients and Micronutrients

The PHD emphasizes the importance of macronutrients, particularly proteins and fats derived from animal sources. These macronutrients contribute to energy and bodily functions. While the diet minimizes the intake of carbohydrates, it does not completely eliminate them.

Some low-carb vegetables and fruits are allowed in moderation. Micronutrients, such as vitamins and minerals, are obtained from these plant sources as well as from the consumption of organ meats, which are considered nature’s most potent multivitamin.

Understanding the role of macronutrients and micronutrients in our diet is crucial. Macronutrients, which include proteins, fats, and carbohydrates, are the nutrients that our bodies need in large amounts. They provide the energy (calories) that our bodies need to function and perform various physical activities.

On the other hand, micronutrients, which include vitamins and minerals, are needed in smaller amounts, but they are still essential for our bodies to function properly. They play a crucial role in various bodily functions, such as immune function, bone health, and blood clotting.

IV. Building a Balanced Plate

Building a balanced plate on the PHD involves centering meals around high-quality meats and animal fats. Fatty cuts of meat are chosen, and generous helpings of animal fats like butter, ghee, lard, and tallow are added. Some fruits, greens, and low-carb veggies are permitted in a supplementary role. Eggs and cheese are also considered excellent PHD foods.

Creating a balanced plate is not just about the types of foods you eat, but also about the proportions. It’s about ensuring that you’re getting the right amount of each macronutrient and micronutrient. This can be achieved by focusing on nutrient-dense foods and being mindful of portion sizes.

For example, a balanced PHD plate might include a generous portion of fatty meat, a small serving of low-carb vegetables, and a dollop of butter or ghee. This ensures that you’re getting a good balance of proteins, fats, and a small amount of carbohydrates, along with a variety of vitamins and minerals.

V. Incorporating Whole Foods

The PHD emphasizes the importance of consuming whole, unprocessed foods. This includes ruminant meats like beef, lamb, bison, and goat, as well as pork products, eggs, and fatty cheeses. Some fruits, greens, and low-carb veggies are also included. The diet also allows for the consumption of organ meats and seafood in moderation.

Incorporating whole foods into your diet is one of the most effective ways to improve your overall health. Whole foods are foods that are close to their natural state, with minimal processing.

They are packed with nutrients, including vitamins, minerals, and antioxidants, and they are typically lower in calories than processed foods. Whole foods also tend to be more filling, which can help prevent overeating and promote weight management.

VI. Portion Control and Mindful Eating

While the PHD does not explicitly discuss portion control and mindful eating, the nature of the diet naturally lends itself to these principles. By focusing on nutrient-dense, satiating foods, the diet helps to regulate appetite and prevent overeating naturally. The elimination of processed foods and sugars also aids in reducing cravings and promoting mindful eating.

Portion control is about understanding how much food your body needs and not eating more than that amount. It’s about listening to your body’s hunger and fullness cues and responding appropriately.

Mindful eating, on the other hand, is about paying attention to what you’re eating and how it makes you feel. It’s about savoring each bite, eating slowly, and enjoying your food. Together, portion control and mindful eating can help you maintain a healthy weight, improve your relationship with food, and enhance your overall health.

VII. Hydration and the Role of Water

Hydration is crucial for overall health, and water plays a vital role in various bodily functions. While the PHD does not provide specific guidelines for water intake, it is generally recommended to stay well-hydrated, especially when following a low-carb diet.

Water is essential for life. It makes up about 60% of our body weight and is involved in numerous bodily functions, including regulating body temperature, transporting nutrients, and flushing out waste products.

Staying well-hydrated can also help control appetite, as thirst is often mistaken for hunger. Furthermore, drinking enough water can help prevent constipation, a common side effect of low-carb diets.

VIII. Meal Planning and Preparation

Meal planning and preparation can be beneficial when following the PHD. This involves planning meals around the allowed foods, creating grocery lists, and preparing meals in advance. Having a stock of PHD-approved foods can help maintain consistency and prevent deviations from the diet.

Meal planning and preparation can be a game-changer when it comes to maintaining a healthy diet. It can help you stay on track with your dietary goals, save time and money, and reduce stress.

By planning your meals in advance, you can ensure that you’re eating a balanced diet and that you’re not resorting to unhealthy, processed foods when you’re short on time. Meal preparation, on the other hand, can make your daily life easier by reducing the time you spend cooking and cleaning up.

IX. Avoiding Processed Foods and Added Sugars

The PHD strongly advocates for the elimination of all processed foods andadded sugars. These foods are considered inflammatory and toxic, contributing to various health issues. Instead, the diet encourages the consumption of whole, unprocessed foods that are nutrient-dense and beneficial for health.

Processed foods and added sugars are ubiquitous in the modern diet. They are often high in calories, low in nutrients, and packed with unhealthy fats, sugars, and artificial additives.

Regular consumption of these foods has been linked to a host of health problems, including obesity, heart disease, diabetes, and certain types of cancer. By eliminating these foods from your diet, you can significantly improve your health and reduce your risk of chronic diseases.

X. Customizing the Diet to Individual Needs

While the PHD provides a general framework for healthy eating, it recognizes the importance of tailoring the diet to individual needs. Factors such as age, gender, activity level, and specific dietary requirements should be considered when following the diet.

For example, individuals with certain health conditions may need to modify the diet or seek professional guidance to ensure it meets their nutritional needs.

Every individual is unique, and what works for one person may not work for another. This is why it’s important to customize your diet to your individual needs.

This might involve adjusting the proportions of macronutrients, incorporating specific foods to meet your nutritional needs, or modifying the diet to accommodate food allergies or intolerances. It’s also important to consider your lifestyle and personal preferences when customizing your diet.

For example, if you’re an athlete, you might need more carbohydrates for energy. Or if you’re a vegetarian, you might need to find plant-based sources of protein.

XI. Seeking Professional Guidance

The PHD encourages individuals to seek professional guidance, especially those with specific health conditions, allergies, or dietary restrictions. Consulting with healthcare professionals or registered dietitians can provide personalized dietary advice and ensure the diet is balanced and nutritionally adequate.

Professional guidance can be invaluable when it comes to dietary changes. Healthcare professionals and registered dietitians have the knowledge and expertise to provide personalized advice based on your individual needs and health conditions.

They can help you understand how to balance your diet, meet your nutritional needs, and manage any health conditions you might have. They can also provide support and motivation, helping you stay on track with your dietary goals.

7-Day Proper Human Diet Meal Plan

Day 1

Breakfast: Scrambled eggs cooked in butter with a side of bacon

Lunch: Grilled chicken salad with olive oil dressing

Dinner: Ribeye steak with a side of sautéed spinach in ghee

Day 2

Breakfast: Omelet with cheese and ham

Lunch: Beef stir-fry with a variety of low-carb vegetables

Dinner: Baked salmon with a side of asparagus cooked in butter

Day 3

Breakfast: Boiled eggs with a side of avocado

Lunch: Tuna salad with olive oil dressing

Dinner: Roasted pork chops with a side of cauliflower mash

Day 4

Breakfast: Scrambled eggs with cheese and a side of sausage

Lunch: Chicken Caesar salad (no croutons)

Dinner: Grilled lamb chops with a side of steamed broccoli

Day 5

Breakfast: Fried eggs with a side of bacon

Lunch: Shrimp salad with olive oil dressing

Dinner: Roasted chicken thighs with a side of sautéed zucchini

Day 6

Breakfast: Omelet with spinach and cheese

Lunch: Beef burger (no bun) with a side salad

Dinner: Grilled fish with a side of asparagus cooked in butter

Day 7

Breakfast: Boiled eggs with a side of ham

Lunch: Chicken stir-fry with a variety of low-carb vegetables

Dinner: Steak with a side of cauliflower mash

FAQ

What is the Proper Human Diet (PHD)? The Proper Human Diet (PHD) is a low-carb, high-fat diet developed by Dr. Ken Berry. It emphasizes the consumption of high-quality meats and animal fats while eliminating all grains, sugars, and processed foods. The diet allows for very limited amounts of low-carb vegetables and fruits.
What foods can you eat on the Proper Human Diet? The PHD encourages the consumption of ruminant meats (like beef, lamb, bison, and goat), pork products, eggs, and fatty cheeses. Some fruits, greens, and low-carb veggies are also included. The diet also allows for the consumption of organ meats and seafood in moderation.
What are the health benefits of the Proper Human Diet? The PHD may offer several health benefits, including improved cholesterol and triglyceride levels, increased insulin sensitivity, potential elimination of PCOS, support in the treatment of various cancers, enhanced mental clarity and focus, regulation of inflammation, reduction of food cravings, and support for weight loss.
How does the Proper Human Diet differ from other diets? The PHD is unique in its emphasis on high-quality meats and animal fats and its minimal inclusion of fruits and vegetables. It is based on the belief that our bodies are designed to thrive on meat and animal fat, as our Paleolithic ancestors did. The diet also strongly advocates for the elimination of all processed foods and added sugars.
Who is Dr. Ken Berry? Dr. Ken Berry is a family doctor from Tennessee who developed the Proper Human Diet. He has treated over 25,000 patients and is a bestselling author of the book “Lies My Doctor Told Me”. He promotes the PHD as a powerful lifestyle approach to treating diseases like metabolic syndrome, Type-2 diabetes, obesity, fatty liver, heart disease, and depression.

As you consider embarking on this dietary journey, remember that every individual is unique, and tailoring the diet to your needs is crucial. For a more detailed understanding and practical tips on getting started, feel free to explore our comprehensive beginner’s guide to the Proper Human Diet.

I. Introduction