Proper Human Diet: Meal Planning & Shopping Guide
Weekly Meal Planning
- Focus on high-quality meats (beef, pork, lamb, poultry)
- Include organ meats 1-2 times per week
- Add eggs and fatty fish for variety
- Incorporate animal fats (tallow, lard) for cooking
- Plan for limited low-carb vegetables as sides
Smart Shopping Strategies
- Buy meat in bulk from local farmers or butchers
- Look for sales on grass-fed and pasture-raised meats
- Consider less popular cuts for affordability
- Opt for frozen vegetables to reduce waste
- Invest in a chest freezer for bulk storage
PHD-Approved Food List
- Beef, pork, lamb, chicken, turkey
- Organ meats (liver, heart, kidneys)
- Eggs and fatty fish (salmon, sardines)
- Animal fats (tallow, lard, ghee)
- Low-carb veggies (leafy greens, cruciferous)
Foods to Avoid
- Grains and grain-based products
- Sugars and artificial sweeteners
- Processed vegetable oils
- Legumes and starchy vegetables
- Processed and packaged foods
Daily Calorie & BMI Calculator
Dr. Ken Berry’s 11 Key Principles of the Proper Human Diet
🍖 What is the Proper Human Diet? 🥩
🔍 Overview
The Proper Human Diet (PHD) is a low-carb, high-fat ketogenic eating plan that emphasizes meat and animal fats while eliminating processed foods and minimizing fruits and vegetables.
🧬 Ancestral Alignment
This diet aims to realign modern eating habits with those of our ancestors, who thrived on fatty meat from large animals for nearly two million years.
⚠️ Misleading Guidelines
Dr. Ken Berry, the founder of PHD, argues that modern dietary guidelines are misleading and harmful, promoting inflammatory and toxic foods while demonizing nutrient-dense animal products like red meat, eggs, and saturated fats.
🦴 Evolutionary Perspective
Our paleolithic ancestors were hyper-carnivorous apex predators. The legacy of their meat-based diet persists in our physiology, making meat and animal fat essential for optimal health.
🚫 The Role of Plants
Fruits and vegetables played a minor role in the ancestral diet and are not essential. They can contain harmful plant toxins and antinutrients.
🔥 Inflammatory Foods
Grains, sugars, and industrial seed oils were nonexistent in the ancestral diet and are highly inflammatory.
✅ The “Proper” Diet
The Proper Human Diet is designed to meet human physiological needs by providing essential nutrients while eliminating harmful foods.
Proper Human Diet vs. Other Popular Diets
| Diet | High in Animal Protein | Includes Healthy Fats | Eliminates Grains | Low Carb | Emphasizes Ancestral Eating |
|---|---|---|---|---|---|
| Proper Human Diet (PHD) | ✓ | ✓ | ✓ | ✓ | ✓ |
| Paleo | ✓ | ✓ | ✓ | ✓ | ✓ |
| Keto | ✓ | ✓ | ✓ | ✓ | ✗ |
| Mediterranean | ✗ | ✓ | ✗ | ✗ | ✗ |
| Vegan | ✗ | ✗* | ✗ | ✗ | ✗ |
* Some vegan diets may include healthy plant-based fats, but they lack animal-based fats emphasized in the PHD.
Potential Benefits of the Proper Human Diet
Health Benefits of the Proper Human Diet
1. Improved Cholesterol & Triglycerides
The Proper Human Diet, despite its high fat content, can enhance lipid profiles by increasing HDL (good cholesterol) and lowering triglycerides.
2. Increased Insulin Sensitivity
Lowering carbohydrate intake stabilizes blood sugar, enhancing insulin sensitivity—vital for managing conditions like metabolic syndrome and type 2 diabetes.
3. Potential PCOS Relief
High insulin levels are a known trigger for PCOS. By reducing carb intake, the Proper Human Diet may help alleviate this condition.
4. Cancer Support
By cutting out sugar, this diet may inhibit the growth of certain cancers, which depend on sugar for energy.
5. Protects Against Neurodegenerative Diseases
Research suggests the Proper Human Diet may safeguard against conditions like epilepsy, Alzheimer’s, and Parkinson’s disease.
6. Enhanced Mental Clarity & Focus
Keto-based diets have been linked to improved mental health and reduced symptoms of depression, anxiety, and even psychotic conditions.
7. Regulates Inflammation
Chronic inflammation is linked to heart disease and autoimmune issues. The Proper Human Diet may reduce inflammation markers and support immune function.
8. Weight Loss & Reduced Cravings
By increasing feelings of satiety, this low-carb, high-fat diet helps regulate hunger hormones, supporting weight loss and reducing food cravings.
9. Rich in Fat-Soluble Vitamins
This diet provides essential vitamins like K, D, and E, which are critical for overall health and wellness.
10. Protects the Glycocalyx
The glycocalyx is a delicate membrane that covers every cell and influences functions like heart health and fertility. The Proper Human Diet helps protect this crucial layer.
🥩 The Power of Ruminant Meat 🐄
🌟 Nutrient-Dense Choices
The most nutrient-dense meats with the healthiest fat profiles come from ruminant animals:
- Beef
- Lamb
- Bison
- Goat
🍽️ Ribeye Steak
Ribeye steak is the top choice for many on the Proper Human Diet due to its rich nutrient profile and delicious flavor.
💰 Budget-Friendly Option
For those on a budget, 70/30 ground beef is an excellent and affordable alternative that still provides great nutrition.
Nuts and Seeds on the Proper Human Diet
Nuts and seeds are generally low in carbohydrates and high in healthy fats. However, they also contain abrasive fibers, inflammatory Omega-6 fatty acids, plant toxins, and antinutrients that can reduce their health benefits. Because of this, nuts and seeds should be eaten sparingly on the Proper Human Diet.
Acceptable Nuts & Seeds
| Nut | Carbs per 100g | Amount per 100g |
|---|---|---|
| Pecan | 4 grams | 65 nuts |
| Brazil Nut | 4 grams | 20 nuts |
| Macadamia Nut | 5 grams | 40 nuts |
| Hazelnut | 7 grams | 70 nuts |
| Walnut | 7 grams | 50 halves |
| Almond | 9 grams | 80 nuts |
| Hemp Hearts | 9 grams | 5/8 cup |
| Pistachio | 28 grams | 160 nuts |
🥦 Low-Carb Veggies 🍃
Based on 1-cup servings
🍣 The Benefits of Seafood on a Low-Carb Diet 🦪
🐟 Fatty Fish
Salmon and other fatty fish are rich in high-quality protein, healthy fats (including omega-3s), and a variety of B vitamins.
🦐 Shellfish
Mussels, oysters, and other shellfish offer essential vitamins and minerals, including vitamins B and D, zinc, selenium, and copper.
⚠️ Seafood Caution
Due to industrial pollution, many seafood options contain toxins. It’s best to enjoy seafood occasionally on the Proper Human Diet.
🥩 The Power of Organ Meats 🍖
💪 Nutrient-Dense Superfood
Organ meats, often called nature’s most potent multi-vitamin, are packed with essential nutrients like B vitamins, and vitamins A, E, K2, D, and C.
🍲 Bone Broth Benefits
Homemade bone broth from marrow bones is rich in collagen and amino acids, supporting gut health, joint function, and skin vitality.
🧀 The Benefits of Fatty Cheese 🧀
🔄 Dairy Elimination
Some people on the Proper Human Diet choose to eliminate all dairy for 30-90 days to check for dairy allergies.
🥳 Enjoying Fatty Cheese
For others, fatty ripened cheeses are a delicious way to add variety while increasing healthy fatty acids and fat-soluble vitamins.
💙 Ripened Cheese Benefits
Cheeses like pecorino and blue cheese contain tens of thousands of bioactive compounds that support heart health and may even reverse aging.
🥚 The Nutritional Power of Eggs 🥚
🌍 Nature’s Perfect Food
Eggs are one of the most nutritionally complete foods on the planet, containing all the essential building blocks for life.
💪 Nutrient-Rich
Eggs are packed with healthy fats, high-quality proteins, and are rich in vitamins D and K, making them an ideal choice for the human diet.
🥓 The Role of Animal Fats in a Low-Carb Diet 🧈
⚖️ Fat as Fuel
On the Proper Human Diet, most carbs are eliminated, so 70-80% of your calories should come from fat.
🚫 Avoid Protein Poisoning
Consuming too much protein (over 1 gram of protein per 1 gram of fat) can lead to protein poisoning. Balance is key!
🍖 Choose These Animal Fats
- Butter
- Ghee
- Lard
- Beef, bison, and duck tallow
Some also include coconut and olive oil in their diet.
Salt & Electrolytes on a Low-Carb Diet
Why Salt Matters
When you reduce carbs, your body sheds water weight, leading to a loss of electrolytes like glycogen and magnesium.
Recommended Salt Intake
First 3 Days
12 grams (2 teaspoons) per day
After Day 3
5 grams (1 teaspoon) per day
Avoiding “Keto Flu”
Maintaining proper salt levels helps prevent symptoms like headaches, fatigue, and constipation during the transition.
A Day on the Proper Human Diet: Sample Meal Plan
Note: This is a sample meal plan. Adjust portions and timing according to your individual needs and preferences.
🌱 Dr. Berry’s Journey to the Proper Human Diet
👨⚕️ Family Doctor in Rural Tennessee
Dr. Berry treated over 25,000 patients during his career as a family doctor in rural Tennessee, witnessing the suffering caused by modern diet-related diseases.
📚 Bestselling Book and YouTube Success
Dr. Berry gained widespread recognition with his bestselling book “Lies My Doctor Told Me” and gained over 2.5 million ardent YouTube followers.
🍽️ Promoting the Proper Human Diet
Dr. Berry made it his mission to promote the Proper Human Diet as a lifestyle approach to treating diseases like metabolic syndrome, Type-2 diabetes, obesity, fatty liver, heart disease, and depression.
🥩 Experimenting with Keto and Carnivore Diet
Dr. Berry and his wife Nisha (who suffers from Hashimoto’s) experimented with different versions of keto for years, and in 2020, Dr. Berry made the transition to the all-meat carnivore diet, a more restrictive version of his Proper Human Diet.
This post contains affiliate links, and as an Amazon Associate, I earn from qualifying purchases that help keep this content free. (Full disclosure).
Vitamins and Minerals in Different Meats
Keto Glycemic Impact Calculator
Why is this important for low-carb/keto diets?
Understanding the glycemic impact of foods is crucial for those following a low-carb or ketogenic diet. These diets aim to:
- Maintain stable blood sugar levels
- Reduce insulin spikes
- Promote fat burning and ketosis
By comparing foods to teaspoons of sugar, this calculator helps you make informed decisions about which foods to include in your diet. Foods with a lower glycemic impact are generally better for maintaining ketosis and achieving your low-carb diet goals.
Glycemic Impact: Foods vs. Teaspoons of Sugar
This infographic compares the glycemic impact of different foods to equivalent teaspoons of sugar, based on their effect on blood glucose levels.
Top 5 Strategies for Thriving on the Proper Human Diet
1. Dedication
Transitioning from a high-carb diet requires time. Commit to at least 30 days, and extend as it becomes second nature. If you stumble, restart with a satisfying meal like a ribeye steak with butter.
Consistency builds habits!
2. Find Your Tribe
Engage with communities that embrace ancestral eating. Sharing experiences and tips can bolster your motivation amidst modern dietary temptations.
Support amplifies success!
3. Eliminate Temptations
Purge your kitchen of non-PHD items. Replace them with wholesome, nutrient-dense foods that align with ancestral principles.
A clean environment fosters better choices!
4. Stock Up Wisely
Enjoy filling your cart with delicious meats, cheeses, and other PHD-friendly foods. Having these readily available makes adherence easier.
Preparation is half the battle!
5. Stay the Course
Building lasting habits takes time. Focus on each meal as an opportunity to reinforce your commitment.
Persistence leads to lasting change!
📝 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.
Keto Glycemic Load Calculator
Why is Glycemic Load important for low-carb/keto diets?
While Glycemic Index (GI) measures how quickly a food can raise blood glucose levels, Glycemic Load (GL) takes into account both the GI and the portion size. This is crucial for keto and low-carb dieters because:
- It provides a more accurate picture of a food’s impact on blood sugar
- It helps in making informed decisions about portion sizes
- It allows for better meal planning to maintain ketosis
A GL of 10 or less is considered low, 11-19 is medium, and 20 or more is high. Low-carb and keto diets typically aim for low GL foods to maintain stable blood sugar levels.
