GUIDEBOOK

By Dr. Ken Berry

Your Essential Guide to the Foods, Drinks, and Tools for
Achieving Lasting Health and Sustainable Fat Loss.

drberry.com
Table of Contents
03 Introduction
A Message from Dr. Berry

05 Getting Started
What to Know First

10 The Proper Human Diet Food Guide

Your Path to Nutrient-Dense Eating

18 Macros & Nutrients

A Simplified Approach

27 Intermittent Fasting
Mastering Time-Restricted Eating

30 Your Action Plan

Practical Steps for Success

39 Tracking Your Progress

Stay Accountable and Motivated

Common Questions
44 Navigate the Proper Human Diet
with Confidence

48 Bonus Resources
Tools for Your Success

64 Conclusion
Staying the Course
Introduction
I’m Dr. Ken Berry, and I’m thrilled you’re here to start this
incredible journey toward reclaiming your health. The
Proper Human Diet (PHD) is more than just another
weight-loss trend or a passing fad. It’s a way of eating
that’s rooted in our human history, designed to give
your body the real, nutrient-dense foods it needs to
thrive.

What can you expect? By following the Proper Human

Diet, you’re not just shedding unwanted fat—you’re
fighting inflammation, stabilizing your blood sugar, and
restoring your body’s natural metabolic balance.
Whether you’re battling Type 2 diabetes, struggling with
obesity, or just trying to improve your overall well-being,
this way of eating can transform your health. Many
thousands of people have reversed chronic conditions,
reduced their medications, and reclaimed their vitality
with the Proper Human Diet. Now, it’s your turn.

03
Why does the Proper Human Diet work? The answer is
simple—it’s based on the foods our ancestors ate for
thousands of years. The modern, processed diet is full of
sugars and carbs that drive disease and dysfunction. But
by focusing on real, whole foods—meats, healthy fats,
and low-carb vegetables—you’ll give your body the tools
it needs to heal itself. This is not about counting calories
or depriving yourself. It’s about eating until you’re
satisfied, enjoying the right foods, and watching your
health improve naturally.

I’ve spent over two decades helping people like you

achieve their health goals, and I can say with absolute
confidence that the Proper Human Diet works. This
guide is designed to help you understand the basics,
take actionable steps, and stick to the plan. Together,
we’re fighting against big food and big pharma,
reclaiming our health one meal at a time.

Welcome to the Proper Human Diet. Let’s get started!

Ken Berry, MD
Licensed Physician

04
 Getting Started
What To Know First
Switching to the Proper Human Diet means giving your
body real, nutrient-dense foods it was designed to thrive on,
while eliminating harmful, processed foods that lead to
chronic illness. By embracing this lifestyle, you can reclaim
your health, reverse inflammation, and achieve sustainable
fat loss. Let’s get started.

05
Mindset Prep:
Setting Yourself
Up for Success
Before diving into the specifics of the Proper Human Diet,
let’s talk about mindset. Changing your way of eating isn’t
just about food—it’s about transforming how you think
about health and potential. Setting the right mental
foundation is key to overcoming the challenges that will
inevitably come.

Remember: progress, no matter how small, is still progress.

Every positive step you take is a victory. Celebrate these
wins. Too often, we focus on the end goal and forget to
appreciate how far we’ve come.

Challenges are normal, whether they’re cravings or old

habits resurfacing. Approach these moments with
curiosity, not frustration. Ask yourself what triggered them
and use these opportunities to grow.

The Proper Human Diet is about long-term health. There’s

no rush. Take small, sustainable steps. If you stumble, just
get back on track. Every healthy choice builds momentum.

Focus on the big picture: you’re reclaiming your health,

one meal at a time. Stay committed and celebrate your
progress—you’ve got this!

Progress is progress,
no matter how small.
06
 Basic Principles:
11 Core Principles Of
The Proper Human Diet
Nutrient Density
Prioritize foods that provide the most nutrients. Focus on essential amino acids,
fatty acids, vitamins, and minerals—these are why we eat. Nutrient-dense foods
like fatty meats, organs, eggs and seafood give your body what it truly needs.

Carb Restriction (Carbohydrate Knob)

There are no essential carbohydrates for human health. Adjust your carb intake
based on your health goals, keeping total carbs low (under 20 grams per day) for
optimal fat loss and insulin control. Zero carb is always an option.

Avoiding Inflammatory Foods

Certain foods can trigger inflammation, affecting digestion, skin, joints, and
mental health. A 90-day elimination diet can help you identify problem foods.
Stick to safe options like Beef, Butter, Bacon, and Eggs during this phase.
Gradually reintroduce foods to observe any reactions.

Check out the Curve of Inflammation from Plants, Seeds, Nuts & Dairy graph
below to see how people experience varying levels of inflammation. While some
may have no reaction, others may face mild to severe symptoms.

Curve of Inflammation from Plants, Seeds, Nuts & Dairy

Mild Inflammation
Number of People Affected

Very Mild Miderate

Inflammation Inflammation

Almost No Severe
Inflammation Inflammation

2.5% 13.5% 34% 34% 13.5% 2.5%

Very Few People Some People Most People Some People Very Few People

Severity of the Effect / Symptom

07
Satiety and Relearning Fullness
Satiety is your body’s natural signal for fullness, but modern diets have
distorted these signals. It can take time to relearn what true fullness feels
like. Focus on nutrient-dense, protein-rich and fat-rich foods to help
regulate your hunger and feel satisfied longer.

Incorporating Fasting
Fasting is a powerful tool in the Proper Human Diet. Intermittent fasting
(16-18 hours) supports fat loss, hormonal balance, and inflammation
control. Longer fasts (36-48 hours) can offer additional benefits if needed

Ancestral Appropriateness
Eat the foods our ancestors thrived on—fatty meats, eggs, seafood,
organs, and other animal products. These are the foods our ancestors
have consumed for millions of years. Be cautious of modern, highly
processed foods that weren’t available to our ancestors.

Avoiding Highly Processed Foods

Focus on whole, one-ingredient foods. Avoid highly processed foods with
long ingredient lists or harmful additives, even if they’re labeled as “keto-
friendly.” Stick to real, meats, seafood, nuts, berries, fats, and vegetables.

Adequate Minerals
Modern soils and foods are often depleted of essential minerals.
Incorporate high-quality sources of minerals, such as real salt, or
consider supplementation as needed to ensure you’re getting enough
for optimal health.

Fighting Fad Diets

Many popular diets are based on trends rather than science or ancestral
wisdom. The Proper Human Diet rejects fad diets promoted by big food,
big pharma, and big government. Instead, it focuses on real, whole foods
that humans are designed to eat.

Understanding Sugar/Carb Addiction

Sugar and processed carbohydrates can be highly addictive. Reducing
or eliminating them from your diet may trigger withdrawal symptoms,
but this is temporary. Recognizing and breaking free from carb
addiction is key to long-term health.

Quality Over Price

There’s a spectrum of food quality, and while budget constraints are real,
always aim for the best quality food you can afford. Prioritize high-quality
meats and fats, and improve your choices as your finances allow.

08
Dietary Spectrum:
Understanding How
Food Intolerance and
Health Shape Your Ideal Diet

Navigating the Dietary Spectrum:

From Paleo to Carnivore
This chart illustrates the spectrum of dietary approaches from Paleo to
Carnivore, based on factors like food intolerances, health conditions,
age, and genetics. As individuals experience higher levels of food
intolerance or chronic disease, they may need to adopt more restrictive
diets, moving from less restrictive approaches like Paleo and Low Carb
to more restrictive ones like Ketovore and Carnivore. Those with specific
health needs may benefit from shifting further along the spectrum to
find what best supports their body’s unique requirements.

Proper Human Diet Spectrum

CARNIVORE

0 Grams* 100 Grams**

Carbohydrate Consumption

*Carnivore is not truly zero-carb, but is the lowest carb diet available, and all the carbs from carnivore foods
(eggs, liver, fish) are from glycogen stored in animal flesh/food

**There is never any reason for a normal person to eat more than 100 grams of total carbohydrate in a day.
More than 100 grams/day will definitely lead to high blood sugar, high insulin, and increased glycation. Any
carbs eaten should be as natural & unprocessed as possible. Example: Roasted, whole Almonds are less-bad
than Almond Flour.

09
 The Proper Human
Diet Food Guide
Your Path to Nutrient-Dense Eating
Discover the essential foods that fuel the Proper Human
Diet, from nutrient-rich meats to healthy fats and low-carb
vegetables. This comprehensive guide breaks down what to
prioritize, what to avoid, and how to build a diet that
supports optimal health and sustainable fat loss.

10
 Understanding
the Essentials:
The Core Food
Categories Explained
The Proper Human Diet is centered around real, nutrient-dense foods that
nourish your body, support fat loss, and reduce inflammation. By focusing
on whole, unprocessed foods, you provide your body with the essential
nutrients it needs to function optimally. Here’s an overview of the core
food categories that make up the foundation of the Proper Human Diet:

Meats & Seafood: High-quality animal meat provide the essential

nutrients and healthy fats your body needs to thrive on the Proper Human
Diet.

Fats & Oils: Natural, unprocessed fats are a key energy source and help
with satiety, hormone regulation, and nutrient absorption.

Full-Fat Dairy (Optional): Full-fat, fermented dairy products and butter

can be included if well-tolerated, providing additional fats and proteins,
though some may find it inflammatory.

Low-Carb Vegetables: Non-starchy, nutrient-dense vegetables are an

optional addition to the Proper Human Diet, offering variety and some
micronutrients without spiking insulin levels.

Beverages: Water is essential, but bone broth, tea, and coffee are also
PHD-friendly, with rare consumption of alcohol if wanted.

Bone Broth, Salt, and Spices: Bone broth supports gut health and
electrolytes, while high-quality salts and simple spices enhance flavor and
nutrition without harmful additives.

Overall, the Proper Human Diet focuses on whole, nutrient-dense foods

that your body is designed to thrive on. Whether you’re consuming fatty
cuts of meat, rich organ meats, healthy animal fats, or occasional low-carb
vegetables, the goal is to eliminate processed, inflammatory foods and
prioritize real food that supports health, longevity, and fat loss. By
understanding these key food categories, you’ll be better equipped to
make informed choices that align with your health goals and long-term
well-being.
11
Meats & Seafood:
The Foundation Of The Proper Human Diet
High-quality animal proteins and fats are the cornerstone of the
Proper Human Diet. They provide essential amino acids, healthy fats,
vitamins, and minerals that are vital for muscle growth, energy, and
overall health.

Recommended:

Beef: Fatty cuts like ribeye, brisket, short ribs, and ground beef. Grass-fed beef is slightly
preferred for its higher omega-3 content, but conventional beef is also fine.
Pork: All cuts, including pork belly, bacon (without added sugars or fillers), pork chops, and
sausage (check labels for fillers).
Lamb: Rich in nutrients and healthy fats, lamb is a great option.
Poultry: Chicken, duck, turkey—focus on the fattier parts like thighs, wings, and drumsticks.
Whole birds are also great for getting a mix of fats and proteins.
Seafood: Opt for fatty fish like salmon, mackerel, sardines, and trout. Shellfish, such as shrimp,
oysters, clams, and crab, are nutrient-dense and provide essential minerals like zinc and iodine.
Organ Meats: Liver, heart, kidneys, and other organ meats are some of the most nutrient-dense
foods available. They’re rich in vitamins A and B, and should be included regularly in your diet.
Eggs: A versatile, nutrient-packed food. Opt for pasture-raised eggs for higher omega-3s and a
better nutrient profile.

Beware Of:

Breaded or Processed Meats: Avoid breaded meats, which are often coated in wheat or corn-
based carbs. Processed meats like hot dogs, deli meats, and some sausages can contain hidden
sugars or fillers—always check the labels for carb content and ingredients.
Glazes and Sauces: Many sauces and glazes contain sugars, corn syrup, and other high-carb
ingredients. Skip these unless you make your own that are cooked in seed oils.

12
Fats & Oils:
Fueling Your Body the Right Way
Healthy fats are essential in the Proper Human Diet, not just for energy
but for satiety and hormone regulation. The Proper Human Diet
encourages the consumption of natural, animal fats that support
metabolic health and reduce inflammation.

Recommended:

Butter: Grass-fed butter (like Kerrygold) is rich in vitamins and fatty acids. Use it for cooking, on
vegetables, or with meats.
Ghee: Clarified butter that is excellent for high-heat cooking and adds a rich, buttery flavor.
Animal Fats: Beef tallow, bacon grease, lard, and duck fat are excellent for frying, roasting, or
adding flavor to any dish. These fats are nutrient-dense and promote metabolic health.
Coconut Oil & Avocado Oil: While not animal-based, unrefined coconut oil and avocado oil are
stable, healthy fats. They are great for cooking or as a base for salad dressings. Use them in
moderation and prioritize animal fats when possible.
Olive Oil: Extra virgin olive oil is perfect for drizzling over salads or vegetables. Use it raw or for
low-heat cooking.

Beware Of:

Vegetable & Seed Oils: Oils like canola, soybean, corn, and sunflower oil are highly processed
and inflammatory. Avoid them in cooking and packaged foods.
Margarine and Trans Fats: These are often loaded with harmful trans fats and artificial
ingredients. Stick to natural animal fats and unprocessed plant oils.

13
Full-Fat Dairy:
Enjoy in Moderation (If Tolerated)
Full-fat dairy products can be part of the Proper Human Diet, but they
should be consumed in moderation and only if your body tolerates
them well. Some people may find that dairy stalls fat loss or causes
inflammation, so it’s important to monitor how it affects you.

Recommended:

Full-fat Cheese: Cheddar, gouda, brie, Parmesan, and feta are good options.
Heavy Cream & Sour Cream: Full-fat, unsweetened cream and sour cream can be used
sparingly in recipes.
Greek Yogurt: Full-fat, unsweetened Greek yogurt is acceptable in small amounts.

Beware Of:

Milk: Even whole milk contains lactose (milk sugar), which can increase insulin levels. Avoid skim
or low-fat varieties, which often have added sugars.
Low-fat or Flavored Dairy: These products often contain added sugars or fillers. Stick to full-fat,
plain options.
Non-Dairy Milks: Almond, soy, and oat milks can contain hidden sugars and carbs. These should
generally be avoided.

14
Low-Carb Vegetables:
Optional
While the Proper Human Diet emphasizes meat and fat as the primary
sources of nutrition, some individuals choose to incorporate low-carb
vegetables for added fiber and micronutrients. Vegetables in the
Proper Human Diet are typically low-starch, high-nutrient options that
don’t spike blood sugar or insulin levels.

Recommended:

Leafy Greens: Spinach, kale, arugula, collard greens, and chard have vitamins and minerals while
being low in carbs.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage have fiber and
nutrients.
Other Low-Carb Vegetables: Asparagus, zucchini, cucumbers, mushrooms, bell peppers, and
radishes are choices to include in moderation.

Beware Of:

Starchy Vegetables: Avoid high-carb vegetables like potatoes, sweet potatoes, corn, and peas,
as they can spike insulin and slow fat loss.
Overcooked Vegetables: Overcooking can reduce the nutrient density of vegetables and break
down the fiber. Opt for steaming, sautéing, or roasting your vegetables until just tender.

15
Beverages:
Hydrate Wisely
On the Proper Human Diet, water is your primary source of
hydration, but bone broth, black coffee, tea, and unsweetened
sparkling water are also great options that align with the diet’s
principles. Bone broth provides essential electrolytes and nutrients,
while coffee and tea can be enjoyed in moderation, preferably without
sweeteners. Avoid sugary drinks like soda and fruit juice, as they spike
insulin and disrupt fat-burning. Alcohol should be consumed very
sparingly, with dry wines or spirits like whiskey and vodka being the
best choices, always avoiding sugary mixers.

Recommended:

Water: The ultimate drink for hydration.

Bone Broth: Rich in electrolytes and nutrients.
Coffee & Tea: Enjoy black or with a splash of heavy cream. Avoid sweeteners.
Sparkling Water: Unsweetened, flavored or unflavored.

Beware Of:

Sugary Drinks: Soda, fruit juices, and sports drinks are loaded with sugars that spike insulin.
Avoid them completely.
Alcohol: If consumed, keep it to a minimum. Dry wines or spirits like whiskey and vodka (without
mixers) are better options.

16
Bone Broth, Salt, and Spices:
Enhancing Health and Flavor:
Bone broth, salt, and spices may seem like simple additions to your
diet, but they play a vital role in supporting your health and enhancing
the flavor of your meals on the Proper Human Diet. These essentials
provide more than just taste—they offer critical nutrients that help
balance electrolytes, support gut health, and elevate the quality of
your food without added carbs or harmful ingredients.

Recommended:

Bone Broth: Homemade or high-quality store-bought bone broth with minimal ingredients
(bones, water, salt) is ideal for boosting collagen, minerals, and electrolytes.
Salt: Opt for natural salts like sea salt, Himalayan pink salt, or Celtic sea salt, which offer trace
minerals and support electrolyte balance.
Spices & Herbs: Stick to single-ingredient spices such as garlic, thyme, rosemary, and oregano,
or fresh herbs for added flavor without unwanted additives. Choose spices that are free from
sugars, fillers, or preservatives.

Beware Of:

Low-quality store-bought bone broths, refined table salts, and pre-mixed spice blends or
seasoning packets, which often contain artificial ingredients, added sugars, fillers, and unhealthy
additives like MSG or preservatives.

17
 Macros & Nutrients
A Simplified Approach
Achieving optimal health on the Proper Human Diet doesn’t
require complex calculations or constant tracking. With a
focus on keeping carbohydrates low and eating nutrient-
dense, whole foods, the Proper Human Diet offers a
straightforward approach to balancing your macros, helping
you thrive without the stress of strict counting.

18
Mastering Macros:
A Simple Approach to
Optimal Health

The Proper Human Diet emphasizes simplicity in

achieving optimal health, especially when it comes to
tracking your macronutrients—or “macros”—and getting
the right nutrients. This section breaks down what macros
are, why they matter, and how to easily manage them
without complicated counting. The focus here is on
limiting carbohydrates while ensuring you’re eating
enough protein and healthy fats to support your health
and well-being.

19
What Are Macros?
Macronutrients, or “macros,” are the nutrients that your body needs
in large amounts to function. There are three main types of
macronutrients:

Carbohydrates: These are sugars and starches that the body

breaks down into glucose for energy and fiber, which is harder to
break down. While carbs can provide quick energy, they aren’t
essential for the body, especially on the Proper Human Diet.

Proteins: Proteins are made of amino acids, the building blocks of

your muscles, tissues, and organs. Eating enough protein helps
repair and build your body’s tissues and keeps you strong.

Fats: Fats are essential for energy, brain function, hormone

production, and absorbing vitamins. They are a key component of
the Proper Human Diet and your body’s primary energy source
when carbs are limited.

By focusing on these macros in the right way, you’ll fuel your body
effectively without needing to obsess over complex counting.

The Simplified Approach to Macros on

the Proper Human Diet
When following the Proper Human Diet, there’s no need to get
bogged down in the details of counting each gram of protein, fat,
and carbs. The goal is to eat nutrient-dense, whole foods that
naturally provide the right balance for your body. Instead of
focusing on hitting specific macro percentages, we focus on two
simple things: keeping carbohydrates under 20 grams per day and
eating until you’re satisfied with enough protein and fat.

20
Carbohydrates:
A Simpler Path to
Better Health
Carbohydrates have become a major part of modern diets,
but what many don’t realize is that they’re not essential
for human health. While carbs provide quick energy by
turning into glucose, the body can thrive without them—
especially when fat becomes the primary fuel source. By
lowering your carbohydrate intake, you not only
stabilize your blood sugar but also improve fat-burning
and reduce inflammation.

On the Proper Human Diet, the goal is to keep carbs low

and focus on nutrient-dense foods like meats, healthy
fats, and low-carb vegetables. In this section, we’ll dive into
what carbs are, why limiting them is crucial for your health,
and how to make sure you’re staying under the 20-gram
daily limit for optimal results.

Through this simplified approach, you’ll discover that

cutting down on carbs is easier than you think—and
that it leads to transformative benefits like better energy,
easier fat loss, and reduced cravings.

21
What Are Carbs?
Carbohydrates, or “carbs,” are one of the three main
macronutrients your body uses for energy. They are found in
foods like grains, fruits, vegetables, sugars, and starches. When you
eat carbohydrates, your body breaks them down into glucose
(sugar), which it uses for quick energy. However, while carbs are a
common source of energy in modern diets, they aren’t essential
for human health—meaning the body can thrive with very little to
no carbs at all.

When you reduce your carb intake, your body transitions from
relying on glucose for fuel to burning fat for energy. This process
helps stabilize blood sugar levels, improve insulin sensitivity, and
promote fat loss.

Key Rule: Keep your total carb intake under 20 grams per day.

Why It Matters: Limiting carbs allows your body to enter ketosis, a

metabolic state where fat becomes your primary fuel source
instead of glucose. This leads to fat burning, reduced inflammation,
and improved metabolic health.

How to Keep Carbs Low:

Focus on meat, healthy fats, and low-carb vegetables like leafy greens, broccoli, and
cauliflower.
Avoid grains, breads, pastas, and sugary foods, which are high in carbohydrates and can
spike insulin levels.
Be cautious with sauces, dressings, and “keto-friendly” products, as they may contain
hidden sugars and carbs that could take you over the daily limit.
Always count total carbs, not net carbs. Many “net carb” calculations subtract fiber and
sugar alcohols, but they can still impact your blood sugar and insulin response. To stay true
to the Proper Human Diet, track total carbs to ensure you remain under your daily carb
limit.

By keeping your carb intake simple and low, you set your body up for better health, stable
energy, and sustained fat loss on the Proper Human Diet.

22
Protein:
Fueling Strength
and Satisfaction
Protein is the building block of your body, essential for
muscle growth, tissue repair, and overall health. On the
Proper Human Diet, there’s no need to meticulously count
grams of protein—you simply need to focus on eating
high-quality, animal-based proteins until you feel satisfied.
By doing so, you’ll fuel your body effectively, support lean
muscle, and prevent muscle loss as you progress on your
fat-loss journey.

23
What Is Protein?
Protein is one of the three essential macronutrients that your body
needs in large amounts to function properly. Made up of amino
acids, protein is responsible for building and repairing muscles,
tissues, and organs. It’s vital for maintaining your immune system,
producing enzymes, and supporting overall bodily functions. Unlike
carbohydrates, which are not essential, protein is something your
body cannot live without. When you consume high-quality
protein from animal sources, you provide your body with the
complete amino acids it needs to function at its best.

On the Proper Human Diet, protein is more than just a nutrient—

it’s a source of satiety, helping you feel full and preventing
overeating. By focusing on rich, animal-based protein sources,
you’ll naturally meet your body’s needs without the hassle of calorie
counting.

Protein: Eat Until Satisfied

Target: Aim to consume between 90 to 140 grams of protein per
day, depending on your height, weight, and activity level. There’s no
need to be exact—just focus on eating enough to feel satiated.
Why It Matters: Protein helps keep you full, supports muscle
growth, and prevents muscle loss, especially when you are losing
fat.

What Does This Look Like?:

Prioritize fatty cuts of meat like ribeye steak, pork belly, ground
beef, or lamb chops.
Eggs, organ meats, and seafood are excellent protein sources that
also deliver important vitamins and minerals.

24
Fats:
The Powerhouse Fuel
for Your Body
On the Proper Human Diet, fat is your body’s primary
and most efficient energy source. Unlike carbohydrates,
which can cause spikes in blood sugar and lead to energy
crashes, fats provide a stable and lasting energy supply.
Consuming natural, healthy fats not only fuels your body
but also supports essential functions like hormone
balance, brain health, and the absorption of vital vitamins.

25
What Are Fats?
Fats are a crucial macronutrient that your body relies on for
energy, cellular health, and overall function. They are made up of
fatty acids, which are essential for building cell membranes,
producing hormones, and absorbing fat-soluble vitamins (A, D, E,
and K). Unlike carbohydrates, fats do not raise blood sugar or
insulin levels, making them a steady, reliable source of energy that
keeps you full and satisfied for longer periods.

In the Proper Human Diet, healthy fats from animal sources and
certain plant oils help you enter and maintain a fat-burning state,
where your body uses fat as its primary fuel instead of glucose. This
leads to more consistent energy, reduced cravings, and improved
metabolic health. Embracing these natural fats also supports vital
processes in your body, including maintaining healthy skin,
boosting brain function, and ensuring balanced hormones.

Fat: Your Body’s Primary Energy Source

Target: Aim for 70 to 150 grams of fat per day, though this can vary
based on your needs. Your fat intake will naturally adjust based on
how much protein you’re eating since many protein sources—like
fatty cuts of meat—come with their own fat.
Why It Matters: Consuming healthy fats helps your body stay in a
fat-burning state, provides sustained energy, and ensures you don’t
feel hungry between meals.

Where to Get Healthy Fats:

Use butter, ghee, and animal fats like tallow or lard for cooking.
Olive oil and avocado oil are excellent for drizzling on salads or
cooked vegetables.
Fatty cuts of meat naturally provide both protein and fat in
balanced amounts.
26
 Intermittent Fasting
Mastering Time-Restricted Eating
Intermittent fasting is a powerful, natural way to optimize fat
loss and improve your overall health by simply adjusting
when you eat. By giving your body extended breaks between
meals, IF helps regulate insulin, promote fat-burning, and
reduce inflammation, making it an ideal complement to the
Proper Human Diet.

27
 Intermittent Fasting:
A Practical Approach
to Wellness
Intermittent fasting (IF) is a simple yet powerful tool that complements
the Proper Human Diet by allowing your body to enter deeper states of
fat-burning, regulate insulin levels, and reduce inflammation. Instead of
focusing on what you eat, intermittent fasting shifts the focus to when
you eat, giving your body a break from constant digestion and allowing it
to tap into fat stores for energy. The benefits of fasting go beyond weight
loss, extending to improved metabolic health, mental clarity, and long-
term disease prevention.

Benefits of Fasting
Fat Loss: By extending the time between meals, your body uses up its

01 immediate stores of glycogen and begins to burn stored fat for

energy. This helps accelerate fat loss, especially when paired with a
low-carb, nutrient-dense diet like the Proper Human Diet.

Insulin Regulation: Insulin is the hormone responsible for managing

02 blood sugar levels, and keeping it low is essential for fat-burning and
preventing fat storage. Fasting allows insulin levels to drop, giving
your body the opportunity to become more insulin-sensitive, which
leads to better blood sugar control and reduced risk of metabolic
diseases like type 2 diabetes.

Reducing Inflammation: Fasting triggers processes in the body that

03 reduce inflammation and promote cellular repair. This helps protect

against chronic diseases, supports overall health, and enhances the
body’s ability to recover from injuries or stress.

Improved Mental Clarity and Focus: Many people report clearer

04 thinking and better focus during fasting periods, as the body uses
ketones (a byproduct of fat-burning) for brain fuel instead of relying on
fluctuating glucose levels.

28
How to Implement
Intermittent Fasting
Intermittent fasting doesn’t require drastic measures. You can start
small and gradually increase your fasting window as your body
adjusts. Here’s a simple guide to help you get started:

Start with a 12-Hour Fast: Begin by fasting for 12 hours overnight.

This is as simple as finishing your dinner at 7 PM and waiting until 7
AM to have your first meal. You’re already fasting while you sleep, so
extending this window slightly is a natural first step.

Gradually Extend to 16-Hour Fasts: Once you’re comfortable with 12

hours, slowly extend your fasting period to 14 hours, and eventually
to 16-18 hours. This approach, commonly known as 16:8 fasting,
involves fasting for 16 hours and eating all your meals within an 8-
hour window (e.g., eating between noon and 8 PM). This longer
fasting period helps deepen the benefits of fat-burning and insulin
regulation.

Listen to Your Body: Everyone’s body responds differently to fasting.

Start slowly and build up to longer fasting periods over time. Drink
plenty of water, and if you’re drinking coffee or tea during your
fasting window, make sure to avoid sweeteners or anything that
could break your fast.

Stay Consistent: Like any lifestyle change, consistency is key. The

benefits of intermittent fasting compound over time, so stick to your
fasting schedule as best as you can and gradually adapt it to your
lifestyle and energy needs.

29
 Your Action Plan
Practical Steps for Success

Transitioning to the Proper Human Diet may seem

overwhelming, but breaking it down into simple, actionable
steps will make it much more manageable. By taking these
steps one at a time, you’ll set yourself up for success and start
seeing positive changes in your health.

30
Step 1:
Clean Out the Pantry
The foods you keep in your home can either support your health or work against it. To fully
embrace the Proper Human Diet, it’s essential to eliminate foods that cause inflammation, spike
insulin, and sabotage your progress. By cleaning out your pantry, fridge, and freezer, you’ll make it
easier to stick to the Proper Human Diet and resist temptation.

Use the checklist below to remove the harmful foods from your kitchen. Remember, it’s not
just about junk food—many items marketed as “healthy” or “low-fat” can be just as damaging.

Checklist
Foods to Remove from Your Pantry
Processed Carbohydrates
Bread, bagels, and rolls (white, whole grain, or otherwise)
Breakfast cereals and granola
Pasta, noodles, and rice (including brown rice)
Crackers, chips, and pretzels
Packaged snacks labeled “low-fat” or “heart-healthy”
Tortillas and wraps (even whole wheat or gluten-free varieties)
Starchy Vegetables: Potatoes, sweet potatoes, and other starchy vegetables

Sugary and Starchy Fruits:

Apples, Bananas, Cherries, Grapes, Mango, Oranges, Pomegranate

Sugars and Sweeteners

Sugar (white, brown, raw, etc.)

Honey, maple syrup, and agave

Artificial sweeteners (sucralose, aspartame, etc.)

High-fructose corn syrup (in many processed foods)

Packaged “sugar-free” snacks or drinks (often containing hidden carbs)

Processed Meats
Pre-packaged deli meats with added sugars or fillers
Hot dogs and sausages with added starches or fillers

Canned meats with sauces or sugary glazes

Meat substitutes or “plant-based meats”

31
 Checklist (continued)
Foods to Remove from Your Pantry

Inflammatory Oils and Fats

Vegetable oils (soybean, canola, corn, safflower, sunflower, etc.)
Margarine and “fake butter” spreads (e.g., plant-based butters)
Peanut and seed oils (e.g., grapeseed, rice bran, flaxseed)
Low-fat or non-fat salad dressings

Dairy Products
Skim or low-fat milk
Low-fat cheese or cream cheese
Flavored yogurts or dairy products with added sugars

Non-dairy milks (soy, almond, oat, rice milk)

Packaged and Processed Foods

Frozen dinners, pre-packaged meals, and microwaveable snacks
Canned soups, stews, or meals with added sugars or starches
Protein bars, meal replacement shakes, and “diet” products
Packaged “keto” or “low-carb” products with long ingredient lists

Sugary Drinks and Beverages

Fruit juices (even 100% juice)
Sports drinks and energy drinks
Sodas (both regular and diet)

Sweetened teas and coffees

By removing these items, you’re setting yourself up for success on the

Proper Human Diet. Once your pantry is clear of inflammatory and processed
foods, the next step is stocking it with nutrient-dense, real foods that will fuel
your body and improve your health.

Remember, it’s all about making choices that align with your long-term
health goals. Don’t be afraid to let go of the foods that no longer serve you. It’s
time to reclaim your health, one pantry shelf at a time!

32
Step 2:
Stocking the Kitchen
Now that you’ve cleared out the processed and inflammatory foods, it’s
time to fill your kitchen with the nutrient-dense, whole foods that will
fuel your health on the Proper Human Diet. These are the foods that
humans have thrived on for thousands of years—rich in essential
nutrients, fats, and proteins that support optimal health.

Here’s a checklist of the nutrient-dense foods you should prioritize,

along with tips on sourcing high-quality options to ensure you’re getting
the best nutrition possible.

Checklist
Nutrient-Dense Foods to Stock in Your Kitchen

Meats & Animal Products (Focus on Quality, Fatty Cuts)

Beef (all cuts): Opt for fatty cuts like ribeye, brisket, and short ribs are
ideal.

Pork (all cuts): Look for pasture-raised or heritage pork, especially fatty
cuts like bacon, pork belly, and shoulder.

Lamb: Lamb is a great source of healthy fats and nutrients.

Poultry (chicken, duck, turkey): Whole birds or fatty parts like thighs, legs
and wings are best. Organic and pasture-raised options are preferred.

Organ meats (liver, heart, kidneys, etc.): Organ meats are nutritional
powerhouses. Grass-fed beef liver and chicken liver are rich in vitamins
and minerals.

Eggs: Choose pasture-raised eggs for a higher nutrient profile, especially

omega-3s and vitamins.

Seafood: Wild-caught fish (such as salmon, mackerel, sardines) and

shellfish (shrimp, oysters, clams) provide essential omega-3s and iodine.

Tip: Buy meats and organ meats in bulk from local farmers, butcher shops, or
online sources like U.S. Wellness Meats. Many farmers offer subscription boxes
for grass-fed and pasture-raised meat.

33
 Checklist (continued)
Nutrient-Dense Foods to Stock in Your Kitchen

Fats & Oils (Choose Quality, Unprocessed Fats)

Butter: Opt for grass-fed butter for the best nutrient content.
Ghee: Clarified butter with high smoke point, great for cooking.
Lard, Tallow, Duck Fat: These animal fats are great for cooking and
provide steady, clean energy.
Coconut Oil: Unrefined coconut oil is great for cooking and adds a subtle
flavor.
Olive Oil: Choose extra virgin olive oil, cold-pressed, for dressings and low-
heat cooking.

PHD Pro Tip: Avoid vegetable oils like canola, soybean, and sunflower oil. Stick
to natural, minimally processed animal and plant fats for cooking and
flavoring your meals.

Low-Carb Vegetables (Nutrient-Dense, Non-Starchy Options)

Leafy Greens: Spinach, kale, arugula, collards, chard, and bok choy.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage.
Other Veggies: Asparagus, zucchini, cucumber, mushrooms, peppers,
and radishes.

PHD Pro Tip: Fresh, organic vegetables are ideal, but frozen options are fine
when fresh isn’t available. Avoid canned vegetables, which can contain added
sugars or preservatives.

Dairy (Full-Fat Only, If Tolerated)

Cheese: Full-fat, aged cheeses like cheddar, gouda, Parmesan, and brie.
Cream: Heavy cream or whipping cream without additives.
Yogurt: Full-fat, unsweetened Greek yogurt.

PHD Pro Tip: If dairy causes issues (like inflammation or digestive problems),
consider eliminating it for 30 days and reintroducing it gradually to see how
your body responds.

34
 Checklist (continued)
Nutrient-Dense Foods to Stock in Your Kitchen
Bone Broth, Salt, and Spices:
Bone Broth: Rich in minerals and collagen, homemade is best, but you
can find quality pre-made versions.
Salt: Real salt or sea salt with trace minerals (avoid iodized, refined table
salt).
Spices & Herbs: Keep it simple with basic seasonings like garlic,
rosemary, thyme, oregano, and pepper. Be sure they’re free from
additives like sugar or maltodextrin.

Sourcing High-Quality Animal Products

PHD Pro Tip

Local Farmers & Farmer’s Markets: Many local farmers offer grass-fed,
pasture-raised, or organic meats, poultry, and eggs. Supporting local
farms ensures you get high-quality products while supporting
regenerative agriculture.
Online Meat Delivery: Services like U.S. Wellness Meats, ButcherBox, or
Crowd Cow offer high-quality meat subscription services with grass-fed
and pasture-raised options.
Butcher Shops: Visit a local butcher for custom cuts and fresh, high-
quality meats. They may also offer organ meats, bones for broth, and
other nutrient-dense options that are hard to find in grocery stores.
Grocery Stores: Look for grass-fed, organic, and pasture-raised labels
when purchasing meats and eggs. If your budget allows, prioritize
organic for poultry, pork, and eggs.

Choose
Quality Meat,
But Don’t
Stress
Always buy the best
quality meat you can,
with grass-finished
being a bit healthier.
But if your budget only
allows for supermarket
meat, that’s still 100
times better than
processed carbs.
Prioritize meat over
processed foods for
better health, no
matter the source!
35
 Step 3:
Meal Planning
and Shopping Tips
One of the keys to success on the Proper Human Diet is having a solid
plan for your meals and shopping. By preparing in advance and keeping
your kitchen stocked with the right ingredients, you’ll set yourself up for a
smooth transition to nutrient-dense eating. The best part? Proper
Human Diet meals are simple, satisfying, and full of flavor. Here’s a
detailed guide to planning your meals and some shopping tips to help
you stay on track.

Meal Planning Guide: Building Nutrient-Dense Meals

When creating your Proper Human Diet meals, focus on three main
components: meats, fats, and low-carb vegetables. By combining these
in different ways, you can create delicious meals that are both nutrient-
rich and aligned with your health goals.

Start with Your Protein (Meats & Animal Products)

01 Protein is the foundation of every Proper Human Diet meal. Focus on

high-quality meats, organ meats, and seafood to ensure you’re getting
enough essential amino acids and healthy fats.

Add Healthy Fats

02 Healthy fats should be a prominent part of every meal. They provide

energy, help you feel full, and support overall health. Always cook with
animal fats or other high-quality fats.

Include Low-Carb Vegetables (If Desired)

03 Although vegetables aren’t essential for everyone on the Proper

Human Diet, they can provide added nutrients and variety. Stick to
low-carb, non-starchy vegetables for the best results, and prepare
them in nutrient-preserving ways like steaming, sautéing, or roasting.

Keep It Simple

04 Proper Human Diet meals don’t need to be complicated. A protein, a

healthy fat, and some optional low-carb vegetables make up the
foundation of a perfect meal. Stick to simple preparations, and let the
natural flavors of high-quality ingredients shine.

36
 One Week
Sample Meal Plan
Sample Meal Plan
Here’s a sample 7-day meal plan to help you visualize
what your week could look like on the Proper Human
Diet.

Note: This sample meal plan includes three meals a day, but keep in mind that
many people thrive with just two meals a day, or even one. Listen to your body
and adjust your meal frequency to what works best for you while staying
aligned with the Proper Human Diet.

Day 1
Breakfast: Scrambled eggs with bacon cooked in butter.
Lunch: Grilled chicken thighs with roasted broccoli.
Dinner: Ribeye steak with sautéed spinach in ghee.

Day 2
Breakfast: Fried eggs with avocado and a side of sausage.
Lunch: Pork belly with a side of roasted Brussels sprouts.
Dinner: Salmon cooked in coconut oil with a side of steamed asparagus.

Day 3
Breakfast: Omelet with cheese and sautéed mushrooms in butter.
Lunch: Ground beef cooked in tallow with cauliflower mash.
Dinner: Grilled lamb chops with a side of sautéed kale.

Day 4
Breakfast: Hard-boiled eggs and a few slices of cheese.
Lunch: Turkey drumsticks with roasted zucchini in olive oil.
Dinner: Baked salmon with a side of spinach cooked in bacon grease.

Day 5
Breakfast: Scrambled eggs with butter and sausage links.
Lunch: Chicken thighs cooked in duck fat with roasted peppers.
Dinner: Ground beef stir-fry with cauliflower and ghee.

Day 6
Breakfast: Poached eggs with a side of bacon.
Lunch: Grilled pork chops with steamed broccoli.
Dinner: Braised short ribs with sautéed mushrooms.

Day 7
Breakfast: Cheese omelet with avocado.
Lunch: Ground beef patties with roasted Brussels sprouts.
Dinner: Grilled shrimp with a side of spinach cooked in olive oil.

37
 Shopping
Tips for Success
Here’s how to stay organized and make sure your
shopping trips are efficient:
Shopping Tips

Plan Ahead: Create a meal plan for the week so you

know exactly what you need. Use the sample meal plan
as inspiration or adapt it to your preferences.

Make a List: Stick to your list to avoid impulse

purchases. Be sure to include your key proteins, fats, and
low-carb vegetables.

Buy in Bulk: Purchase meats and organ meats in bulk

to save money and ensure you always have a variety of
high-quality proteins on hand. Many butchers and farms
offer bulk deals or meat subscription boxes.

Shop the Perimeter: In most grocery stores, the

perimeter holds the fresh, whole foods like meat, eggs,
vegetables, and dairy. Avoid the center aisles filled with
processed foods.

Stock the Freezer: If you buy meats in bulk, use your

freezer to store extra cuts for easy access. This will make
meal prep much easier and help you avoid last-minute
trips to the store.

By following this meal planning guide and sticking to

your shopping list, you’ll find that eating on the Proper
Human Diet is simple, satisfying, and sustainable. With a
kitchen full of nutrient-dense ingredients, you’re ready
to fuel your body, support your health, and enjoy
delicious meals every day.

38
 Tracking Your Progress
Stay Accountable and Motivated
Tracking your journey on the Proper Human Diet can help
many with staying accountable and seeing your progress over
time. It’s not just about the number on the scale—it’s about
recognizing all the small victories, whether it’s more energy,
better sleep, or improved mental clarity. By keeping track of
key metrics like carb intake, fasting hours, and even non-scale
victories, you’ll stay motivated and focused on long-term
success.

39
Tracking
Your Progress
The Proper Human Diet is not a one-size-fits-all approach, and tracking your progress
allows you to tailor it to your personal needs and goals. By using a simple journal or
progress tracker, you can keep an eye on how well you’re adhering to the diet, how
your body is responding, and celebrate milestones along the way.

How to Use the Progress Journal Prompts

Tracking your journey on the Proper Human Diet is more than just logging what you
eat—it’s about paying attention to how your body responds, celebrating small wins,
and staying consistent. The prompts below are designed to help you reflect on your
daily habits, track your progress, and stay motivated. Here’s how to use each one to
make the most of your journey:

Carb Intake: Tracking What You Eat

Keeping carbs low is essential to the Proper Human Diet, and tracking your carb
intake helps you stay under the 20 grams per day target. This doesn’t mean you need
to obsessively log every bite—just keep an estimate of how many grams of carbs you
consume in a day. You can use this prompt to note any unexpected carbs (from sauces
or dressings, for example) that could add up.

How to Use This Prompt:

At the end of each day, reflect on what you ate and estimate your total carb intake. If
you noticed hidden carbs in a meal, write it down so you can avoid them next time.
Tracking your carb intake will help you become more aware of your food choices and
keep you on target.

Fasting Hours: Monitoring Your Eating Windows

Intermittent fasting is a powerful tool for fat loss and improving overall health, and it’s
important to track how long you fast each day. Whether you’re just starting with a 12-
hour fast or extending your window to 16-18 hours, logging your fasting hours helps
you gauge how your body is adjusting.

How to Use This Prompt:

Each day, write down when you start and end your fast. Note any changes in your
energy levels, hunger, or mood during the fasting period. By doing this regularly, you’ll
see how your body responds to different fasting windows and find what works best for
you.

40
Tracking
Your Progress
Weight Loss & Body Measurements: More Than Just the Scale
Tracking your progress goes beyond just the scale. While tracking your weight is
important, it’s not the only measure of success. Body measurements, how your clothes fit,
and how you feel physically are key indicators of progress. Make sure to use a measuring
tape to log changes in key areas such as your waist, hips, chest, and arms on a monthly
basis. This provides a more complete picture of your transformation, even if the scale isn’t
moving. Take note of these changes to celebrate non-scale victories that reflect your hard
work and commitment.

How to Use This Prompt:

Record your weight weekly or biweekly to avoid obsessing over small fluctuations. If you
prefer, take body measurements of your waist, hips, and thighs, or simply note how your
clothes fit. This is especially useful if you’re noticing changes in body composition, even if
the scale doesn’t show major differences.

Non-Scale Victories: Celebrating Small Wins

Weight loss is only one part of the Proper Human Diet. Your body will experience a variety
of other positive changes, from improved energy to clearer skin. Tracking these non-scale
victories helps keep you motivated, even if your weight loss has stalled.

How to Use This Prompt:

Each day or week, note any positive changes you’ve noticed in your body or mind. Did you
have more energy today? Was your skin clearer? Celebrate these wins and remember that
they’re just as important as the number on the scale.

Overall Well-Being: Reflecting on How You Feel

Your overall well-being is a crucial part of this journey. The Proper Human Diet often leads
to improved mental clarity, better sleep, and reduced stress. Use this prompt to reflect on
how you’re feeling, both physically and mentally.

How to Use This Prompt:

Take a moment to assess how you feel at the end of each day. Are you less stressed? Do
you feel more focused or calm? Tracking your mental and emotional well-being alongside
physical changes gives you a full picture of your progress.

Putting It All Together

By using these prompts daily or weekly, you create a clear picture of how the Proper
Human Diet is benefiting you. Consider dedicating a small notebook or journal to these
reflections, or you can use a digital template or progress chart if that’s easier for you. The
key is consistency—logging your progress helps you see how far you’ve come, stay on
track, and adjust your approach as needed. This is your personal journey, and tracking it
ensures you celebrate every win along the way.

41
 Self-Assessment
Checkpoints: Reflecting
on Your Journey
Taking time to assess your progress is an essential part of staying
motivated and committed to the Proper Human Diet. By regularly
checking in with yourself at 30, 60, and 90-day intervals, you can
celebrate your wins, identify areas for improvement, and make any
necessary adjustments to ensure you’re moving toward your goals.
These self-assessment checkpoints are more than just a look at the scale
—they provide an opportunity to reflect on your overall well-being,
energy levels, and mindset throughout your health journey.

30 Day Checkpoint:
Recognizing Early Wins and Adjusting Habits
After your first 30 days on the Proper Human Diet, you’ve likely made some
noticeable changes to your eating patterns and overall lifestyle. This is a
critical moment to assess how your body is responding, both physically and
mentally. At this stage, focus on the foundational progress you’ve made and
reflect on any challenges you encountered.

Questions to Reflect On:

Have I consistently kept my carb intake below 20 grams per day?
How have my energy levels and mental clarity changed since starting?
Have I noticed any shifts in my weight, measurements, or how my clothes
fit?
Am I feeling more satisfied with my meals, and have I experienced fewer
cravings?
Is intermittent fasting becoming easier, and have I found a fasting
window that works for me?

Action Steps:
If you’re seeing positive results, stay the course! If you’ve encountered
challenges, don’t get discouraged—reflect on what may need adjusting,
whether it’s food choices, fasting windows, or hydration. Use this checkpoint
to fine-tune your habits for the next phase.

42
60 Day Checkpoint:
Building Momentum
By the 60-day mark, you should be building strong momentum, and the
changes you’ve made are likely starting to feel more routine. This is an
important period to track deeper improvements, such as reduced
inflammation, increased strength, or improved mental well-being. The focus
at 60 days should be on the lasting changes you’re noticing as your body
continues to adapt to the Proper Human Diet.

Questions to Reflect On:

How have my hunger and satiety signals changed? Do I feel more in tune
with my body’s needs?
Has my body composition improved? (e.g., fat loss, muscle gain, etc.)
Am I noticing non-scale victories, such as better sleep, clearer skin, or
improved mood?
Have I been consistent with fasting, and how is it impacting my energy
levels and focus?
Am I experiencing fewer cravings for sugary or processed foods?

Action Steps:
At this stage, you may want to push yourself further by fine-tuning your
fasting window or incorporating new, nutrient-dense foods into your diet. It’s
also a good time to assess your physical activity and make sure you’re
staying active in a way that complements your dietary changes.

90 Day Checkpoint:
Building Momentum
The 90-day mark is a major milestone on your Proper Human Diet journey.
By this point, you’ve likely experienced significant changes in your body,
mind, and habits. Take a moment to reflect on the full scope of your progress
and consider how you can carry these healthy changes forward as part of
your long-term lifestyle.

Questions to Reflect On:

How has my overall health improved, including physical changes like fat
loss and muscle tone?
What non-scale victories have been most rewarding during this process?
Have my eating habits become more natural and sustainable, without
cravings or feelings of deprivation?
Am I meeting my personal goals, and how do I feel about continuing the
Proper Human Diet beyond 90 days?

Action Steps:
Celebrate your success! Whether you’ve hit your weight loss goals or seen
improvements in other areas, now is the time to acknowledge how far you’ve
come. Use this checkpoint to reinforce the habits that have worked for you
and set new goals for the next 90 days. Consider expanding your focus to
include fitness, stress management, or new challenges that will continue to
improve your overall health and well-being.

43
 Common Questions
Navigate the Proper Human Diet
with Confidence
Starting the Proper Human Diet is a transformative journey,
but it’s natural to have questions along the way. Whether
you’re curious about managing carb cravings, navigating
social situations, or dealing with weight loss plateaus, this
section provides answers to some of the most frequently
asked questions by beginners. With these practical solutions,
you’ll feel more prepared and confident as you continue on
your path toward better health.

44
Frequently Asked Questions Frequently Asked
Questions (FAQs)
How do I manage carb cravings when I first start the
Proper Human Diet?
Carb cravings are common during the first few weeks, as your body
adapts to burning fat instead of glucose for energy. To manage cravings,
make sure you’re eating enough healthy fats and proteins, which will
help keep you full and reduce the desire for carbs. Drinking plenty of
water and staying hydrated also helps. If cravings hit hard, opt for a PHD-
friendly snack like a boiled egg or a piece of cheese.

What should I do if I hit a weight loss plateau?

Plateaus are a normal part of any weight loss journey. If you’ve hit a stall,
reassess your carb intake to ensure you’re staying below 20 grams per
day, and consider shortening your eating window by extending your
fasting period. Increasing physical activity and paying attention to
portion sizes can also help you break through the plateau.

How do I handle social situations, like eating out or

attending gatherings, while on the Proper Human Diet?
Eating out or attending social events can be challenging, but it’s entirely
doable. Focus on choosing dishes that are rich in protein and fats—think
grilled meats, salads with olive oil, or seafood. Don’t hesitate to ask for
modifications, such as removing bread or sugary sauces. If you’re
attending a gathering, consider eating beforehand or bringing a PHD-
friendly dish to share.

Is snacking allowed on the Proper Human Diet?

While the Proper Human Diet encourages eating until you’re satisfied at
mealtimes, occasional snacking is ok as long as it aligns with PHD
principles. Opt for nutrient-dense snacks like boiled eggs, cheese, or a
handful of nuts. Avoid processed snacks that can derail your progress,
and be mindful of how snacking affects your hunger and fullness signals.

How long will it take for me to see results?

Results vary from person to person, but many people begin to notice
changes within the first few weeks. This can include fat loss, increased
energy, better sleep, and reduced cravings. For significant, long-term
results like weight loss or improved health markers, it’s important to stay
consistent with the diet for at least 90 days.

45
Frequently Asked Questions Frequently Asked
Questions (FAQs)
Can I drink alcohol on the Proper Human Diet?
Alcohol can be consumed in moderation, but it’s best to limit it as much
as possible. Stick to dry wines or spirits like whiskey, vodka, or gin, and
avoid sugary mixers. Keep in mind that alcohol can slow down fat loss
and disrupt ketosis, so it’s best to enjoy it sparingly.

What if I’m not feeling full after meals?

If you’re not feeling full, it’s possible that you’re not eating enough meat.
Fat is the key to satiety on the Proper Human Diet, so focus on
incorporating more healthy fats like butter, and fatty cuts of meat. Make
sure you’re also eating enough protein to meet your body’s needs.

How can I overcome fatigue in the first few weeks of the

Proper Human Diet?
Fatigue is a common symptom in the early stages of transitioning to a
low-carb diet, often referred to as the “keto flu.” This occurs as your body
adapts to burning fat for fuel. To minimize fatigue, make sure you’re
consuming enough electrolytes, especially sodium, potassium, and
magnesium. Drinking bone broth, adding extra salt to your meals, and
staying well-hydrated can help.

Do I need to track calories on the Proper Human Diet?

No, the Proper Human Diet focuses on quality, nutrient-dense foods
rather than calorie counting. By eating until satisfied and keeping carbs
low, most people naturally consume fewer calories without the need to
track. The emphasis is on keeping carbohydrate intake below 20 grams
per day and allowing fat and protein to regulate hunger and satiety.

What are non-scale victories, and why are they important?

Non-scale victories refer to improvements in health and well-being that
aren’t reflected by the number on the scale. These include things like
clearer skin, better sleep, improved digestion, reduced inflammation,
and increased energy. Celebrating these wins is important because they
show that the Proper Human Diet is benefiting your overall health, even
if the scale isn’t moving as quickly as you’d like.

46
Frequently Asked Questions Frequently Asked
Questions (FAQs)
Can I eat dairy on the Proper Human Diet?
Yes, full-fat dairy products are allowed on the Proper Human Diet, as
long as you tolerate them well. Foods like butter, heavy cream, cheese,
and full-fat yogurt can be included. However, some people may find that
dairy stalls weight loss or causes inflammation, so it’s important to
monitor how your body reacts and adjust accordingly.

How do I deal with constipation or digestive issues on the

Proper Human Diet?
Digestive issues like constipation can occur when starting a low-carb
diet, as your body adjusts to new eating patterns. To prevent this, make
sure you’re staying hydrated, consuming enough salt, and eating foods
rich in natural fats. Bone broth and magnesium supplements can also
help ease digestion. If the issue persists, try adding small amounts of
low-carb, high-fiber vegetables like leafy greens to your meals.

What happens if I accidentally eat too many carbs?

Don’t stress if you accidentally go over the 20-gram carb limit—it
happens! Simply get back on track with your next meal and continue to
focus on low-carb, nutrient-dense foods. One high-carb meal won’t undo
your progress, but consistency is key, so try to minimize these instances.

Can I exercise while following the Proper Human Diet?

Yes! The Proper Human Diet works well with a variety of exercise
routines, from strength training to cardio. You may need to give your
body a few weeks to adjust to burning fat for fuel, but once you’re fat-
adapted, many people report improved endurance and strength. Make
sure to listen to your body and adjust your workout intensity if needed,
especially during the initial transition phase.

Is the Proper Human Diet suitable for everyone?

The Proper Human Diet is designed to promote health and longevity by
focusing on nutrient-dense, low-carb foods, and it can be beneficial for
most people. However, if you have rare genetic disorders that impair
your ability to metabolize proteins and fats, it’s important to consult with
a healthcare professional before making any significant dietary changes.
This ensures the diet aligns with your personal health needs and goals.

47
 Bonus Resources
Tools for Your Success
In this section, you’ll find a variety of helpful resources
designed to support your journey on the Proper Human Diet.
Whether it’s a meal plan to guide your daily choices, charts to
track your progress, or templates to help you stay organized,
these tools are here to simplify your experience and ensure
you stay on track toward your health goals. Use these
resources as your go-to companions for navigating the diet
with ease and confidence.

48
Proper Human Diet Shopping List Proper Human Diet
Shopping List:
Navigating the grocery store on the Proper Human Diet is
easier than you might think when you know exactly what to
look for. This shopping list provides an exhaustive
collection of PHD-approved items that you can easily find
at your local grocery store. From nutrient-dense meats to
healthy fats, this list ensures you’re stocked up on everything
you need to support your health goals. Stick to these staples,
and you’ll stay on track with the Proper Human Diet, all while
enjoying satisfying, wholesome foods.

Category: Meats & Seafood

Alligator Pheasant
Bacon (Sugar-Free or No Added Pork (All cuts)
Sugar) Pork Rinds (No Added Sugar or
Beef (All cuts) Fillers)
Beef Jerky (No Added Sugar) Potted Meat (No Added Sugar
Bison (All cuts) or Fillers)
Bison Jerky Quail
Boar Rabbit
Chicken (All cuts) Rattlesnake
Clams Reindeer
Cod liver Salmon
Crab Sardines (in Water or Olive Oil,
Crawfish No Added Sugar)
Duck (All cuts) Sausage (No Sugar or Fillers)
Eggs (Chicken, Duck, Goose, etc.) Scallops
Elk Shrimp
Emu Spam (Low Carb, No Added
Foie Gras Sugar)
Goat Squirrel
Goose (All cuts) Trout
Hot Dogs (No Sugar or Fillers) Tuna (Canned or Fresh, No
Kangaroo Added Sugar)
Lamb (All cuts) Turkey (All cuts)
Lobster Veal
Mussels Venison
Ostrich
Oysters
Pâté

49
Proper Human Diet Shopping List Proper Human Diet
Shopping List:
Category: Fats & Oils
Avocado Oil Ghee (Clarified Butter)
Bacon Grease Goat Fat
Beef Tallow Goose Fat
Bison Tallow Lard (Unprocessed, No Additives)
Butter (Preferably Grass-Fed) Olive Oil (Extra Virgin)
Cocoa Butter Palm Oil (Sustainably Sourced)
Coconut Oil (Virgin or Extra Virgin) Sheep Tallow
Duck Fat Suet (Raw Beef Fat)

Linoleic Acid Content in Cooking Oils:

Best and Worst Options for the Proper Human Diet
% Linoleic Acid
Cooking Oils
(LA)Average Value This chart shows the
percentage of Linoleic Acid
Safflower 70%
(LA) in various cooking oils,
Grape Seed 70% which is an omega-6 fatty
Sunflower 68% acid. While omega-6 fatty
acids are essential in small
Corn 54%
amounts, consuming too
Cottonseed 52% much can lead to
inflammation and other
Soybean 51%
health issues. For those
Rice Bran 33% following the Proper Human
Peanut 32% Diet, it’s important to
minimize oils high in linoleic
Canola 19%
acid, as they are heavily
Olive Oil 10% (3-27%) processed and can promote
Avocado Oil 10% inflammation, contributing to
various chronic diseases.
Lard 10%

Palm Oil 10% The chart shows the linoleic

Tallow (CAFO) 3% acid content in various
cooking oils, with green
Butter (CAFO) 2%
indicating the healthiest,
Coconut Oil 2% lowest-linoleic options and
red indicating the least
Tallow (Grass Fed) 1%
healthy, highest-linoleic oils
Butter (Grass Fed) 1% to avoid.

50
Proper Human Diet Shopping List Proper Human Diet
Shopping List:
Category: Dairy
Blue Cheese
Greek Yogurt (Full-Fat,
Brie
Unsweetened)
Butter (Preferably Grass-Fed)
Heavy Cream (Full-Fat)
Cheddar Cheese
Mozzarella Cheese (Full-Fat)
Clotted Cream
Parmesan Cheese
Colby Jack Cheese
Plain Yogurt (Full-Fat,
Cottage Cheese (Full-Fat)
Unsweetened)
Cream Cheese (Full-Fat)
Provolone Cheese
Double Cream
Ricotta Cheese (Full-Fat)
Feta Cheese (Full-Fat)
Sour Cream (Full-Fat)
Goat Cheese
Whipping Cream (Full-Fat)
Gouda

Category: Vegetables
Alfalfa Sprouts Escarole
Artichoke Kohlrabi
Asparagus Lettuce (Romaine, Butter,
Beet Greens Iceberg, etc.)
Bok Choy Mushrooms
Broccoli Mustard Greens
Brussels Sprouts Okra
Cabbage Peppers (Bell, Jalapeno, etc.)
Cauliflower Radish
Celery Spinach
Chard Squash (Zucchini, Yellow
Chayote Squash)
Collard Greens Turnip Greens
Cucumber Watercress
Endive Zucchini

Category: Fruits (Low-Sugar)

Avocado Lemon (for flavoring)
Blackberries Limes (for flavoring)
Blueberries (Small Amounts) Olives
Currants Raspberries
Huckleberries Strawberries

51
Proper Human Diet Shopping List Proper Human Diet
Shopping List:
Category: Nuts & Seeds
Almonds Pili Nuts
Brazil Nuts Pistachios (Small Amounts)
Cashews (Small Amounts) Pumpkin Seeds
Coconut (Unsweetened, Sesame Seeds
Shredded or Flakes) Walnuts
Hazelnuts
Macadamia Nuts
Pecans

Category: Condiments & Spices

Aioli (Homemade or No Mayonnaise (Made with PHD-
Added Sugar) approved oils)
Basil Mustard (No Sugar)
Béarnaise (No Added Sugar) Oregano
Cayenne Pepper Pepper (Black or White)
Chili Powder Pico de Gallo (no sugar)
Chives Rosemary
Cilantro Salsa (No Sugar, Fresh)
Cinnamon (Ceylon preferred) Salt (Sea Salt, Himalayan Pink
Coconut Aminos (Soy Sauce Salt)
Substitute) Sour Cream (Full-Fat, No
Cumin Additives)
Dill Thyme
Garlic Turmeric
Ginger Vinegar (Apple Cider,
Lemon Juice (Fresh, Small Balsamic, Red Wine, White
Amounts) Wine - No Added Sugar)
Lime Juice (Fresh, Small
Amounts)

Category: Sweeteners
Allulose
Erythritol
Monk Fruit Extract (Pure, No Additives)
Stevia (Liquid or Powder, Pure)
Swerve (A blend of Erythritol and other natural sweeteners)
Xylitol (Be cautious with this around pets, as it’s toxic to dogs)

52
Proper Human Diet Shopping List Proper Human Diet
Shopping List:
Category: Beverages
Water (Still or Sparkling)
Bone Broth (Homemade or High-Quality Store-Bought)
Coffee (Black or with Heavy Cream, No Sugar)
Tea (Unsweetened, Black, Green, Herbal)
Club Soda
Seltzer Water (Flavored or Unflavored, Unsweetened)
Herbal Tea (Unsweetened)
Electrolyte Drinks (No Added Sugar, Like LMNT or Ultima
Replenisher)

53
 30-Day Proper Human
Diet Meal Plan
Simple and Satisfying Meals to
Jumpstart Your Health Journey
This 30-day meal plan is designed to help you kickstart your Proper
Human Diet journey with a variety of nutrient-dense, low-carb meals.
Each day includes balanced options that focus on healthy fats, quality
proteins, and low-carb vegetables, making it easy to follow while
30 Day Meal Plan

staying on track with your health goals. Remember, this is a generic

meal plan meant to provide guidance and inspiration. Please listen
to your body and adjust the meals according to your personal
preferences, activity level, and health needs.

Note: Serving sizes in this meal plan are just suggestions. The Proper
Human Diet encourages you to eat meat, eggs, and seafood until you
feel comfortably stuffed. Listen to your hunger cues and enjoy
nutrient-dense foods without worrying about strict portions!

Week 1: Getting Started

Day 1

Breakfast: 3 scrambled eggs cooked in butter, topped with cheese and a

side of bacon.
Lunch: Grilled chicken thighs with avocado and a green salad dressed in
olive oil and vinegar.
Dinner: Pan-seared salmon with sautéed spinach in butter.

Day 2

Breakfast: Hard-boiled eggs with sliced avocado and black coffee.

Lunch: Beef burger patties (no bun) with cheddar cheese, lettuce, and
pickles.
Dinner: Pork chops cooked in olive oil with roasted Brussels sprouts and
bacon.

Day 3

Breakfast: Omelet with mushrooms, spinach, and cheese.

Lunch: Tuna salad made with mayonnaise, celery, and boiled eggs over a bed
of lettuce.
Dinner: Ribeye steak with roasted asparagus, drizzled in ghee.

Day 4

Breakfast: 2 fried eggs cooked in bacon grease, with a side of sausage links.
Lunch: Chicken drumsticks with sautéed zucchini and a side of avocado.
Dinner: Grilled lamb chops with steamed broccoli, topped with butter.

54
 30-Day Proper Human
Diet Meal Plan
Day 5

Breakfast: 3 scrambled eggs with cheese and sausage.

Lunch: Turkey roll-ups with cheese and guacamole.
Dinner: Baked cod with garlic butter and cauliflower mash.
30 Day Meal Plan

Day 6

Breakfast: Scrambled eggs with sautéed mushrooms and onions,

served with sausage.
Lunch: Leftover grilled lamb chops with a side of green beans.
Dinner: Ground beef stir-fry with cabbage and coconut aminos.

Day 7

Breakfast: Boiled eggs with avocado slices and black coffee.

Lunch: Cobb salad with bacon, eggs, grilled chicken, and blue cheese
dressing.
Dinner: Baked chicken thighs with roasted cauliflower and a side of
guacamole.

Week 2: Building Momentum

Day 8

Breakfast: 3-egg omelet with cheese and bacon.

Lunch: Grilled shrimp with avocado and cucumber salad.
Dinner: Roast beef with sautéed kale in butter.

Day 9

Breakfast: 2 fried eggs with sausage patties.

Lunch: Chicken salad with mayo, celery, and a side of pickles.
Dinner: Baked salmon with roasted Brussels sprouts and olive oil.

Day 10

Breakfast: 3 scrambled eggs cooked in butter, topped with cheese

and a side of bacon.
Lunch: Beef and cheddar lettuce wraps with pickles.
Dinner: Grilled pork tenderloin with steamed broccoli and melted
butter.

55
 30-Day Proper Human
Diet Meal Plan
Day 11

Breakfast: Scrambled eggs with spinach, cooked in ghee.

Lunch: Turkey burgers (no bun) with a green salad and avocado slices.
Dinner: Garlic butter shrimp with sautéed zucchini.
30 Day Meal Plan

Day 12

Breakfast: Omelet with cheese and leftover roast beef.

Lunch: Cobb salad with ranch dressing.
Dinner: Grilled chicken with roasted cauliflower and olive oil.

Day 13

Breakfast: 2 hard-boiled eggs with bacon and coffee.

Lunch: Leftover garlic shrimp with sautéed kale.
Dinner: Grilled lamb chops with a side of asparagus.

Day 14

Breakfast: 3 scrambled eggs with cheese and sausage.

Lunch: Chicken drumsticks with a side of avocado and green beans.
Dinner: Steak fajita bowl with sautéed peppers and onions (no
tortillas), served with guacamole.

Week 3: Staying Consistent

Day 15

Breakfast: 3 scrambled eggs cooked in butter, topped with cheese

and a side of bacon.
Lunch: Grilled shrimp with avocado and spinach salad.
Dinner: Baked chicken thighs with roasted cauliflower and garlic
butter.

Day 16

Breakfast: Scrambled eggs with bacon and spinach.

Lunch: Ground beef lettuce wraps with cheese and salsa.
Dinner: Baked salmon with roasted Brussels sprouts.

Day 17

Breakfast: Omelet with mushrooms, cheese, and sausage.

Lunch: Tuna salad with mayonnaise and lettuce wraps.
Dinner: Pork chops with roasted asparagus.

56
 30-Day Proper Human
Diet Meal Plan
Day 18

Breakfast: 2 hard-boiled eggs with avocado.

Lunch: Leftover pork chops with green beans.
Dinner: Grilled chicken breast with a side of roasted Brussels sprouts.
30 Day Meal Plan

Day 19

Breakfast: 3-egg omelet with spinach and cheese.

Lunch: Turkey roll-ups with cream cheese and a green salad.
Dinner: Beef stir-fry with cabbage and olive oil.

Day 20

Breakfast: Scrambled eggs with spinach, cooked in ghee.

Lunch: Grilled shrimp with guacamole and cucumber salad.
Dinner: Steak with roasted cauliflower and garlic butter.

Day 21

Breakfast: 2 fried eggs with sausage links.

Lunch: Chicken drumsticks with avocado and a green salad.
Dinner: Baked cod with sautéed zucchini and olive oil.

Week 4: Finishing Strong

Day 22

Breakfast: Scrambled eggs with cheese and bacon.

Lunch: Ground beef stir-fry with cabbage.
Dinner: Pork tenderloin with roasted Brussels sprouts.

Day 23

Breakfast: 2 hard-boiled eggs with bacon and avocado.

Lunch: Tuna salad with lettuce wraps.
Dinner: Ribeye steak with sautéed spinach in butter.

Day 24

Breakfast: Omelet with mushrooms, cheese, and sausage.

Lunch: Grilled chicken breast with a green salad and olive oil.
Dinner: Garlic butter shrimp with zucchini noodles.

57
 30-Day Proper Human
Diet Meal Plan
Day 25

Breakfast: 2 hard-boiled eggs with bacon and coffee.

Lunch: Turkey lettuce wraps with cheddar cheese and pickles.
Dinner: Pork chops with roasted broccoli.
30 Day Meal Plan

Day 26

Breakfast: 2 fried eggs with sausage links.

Lunch: Grilled chicken drumsticks with avocado.
Dinner: Baked cod with sautéed zucchini and garlic butter.

Day 27

Breakfast: Scrambled eggs with cheese and bacon.

Lunch: Beef burger patties with cheese and avocado.
Dinner: Steak with roasted cauliflower and butter.

Day 28

Breakfast: 3-egg omelet with mushrooms and sausage.

Lunch: Chicken salad with a side of pickles.
Dinner: Baked salmon with steamed broccoli.

Day 29

Breakfast: Scrambled eggs with spinach, cooked in ghee.

Lunch: Grilled shrimp with cucumber and avocado salad.
Dinner: Ribeye steak with sautéed spinach.

Day 30

Breakfast: Scrambled eggs with bacon and avocado.

Lunch: Turkey lettuce wraps with cheddar cheese and guacamole.
Dinner: Grilled lamb chops with roasted Brussels sprouts and butter.

This 30-day meal plan provides a balance of healthy fats, protein, and
low-carb vegetables to keep you full, energized, and on track with your
Proper Human Diet goals. Feel free to swap meals or adjust based on
availability and personal preference!

58
 Join the
PHD Community

Elevate Your Health Journey

Become a Member Today
The Proper Human Diet Community is the go-to resource for navigating and
thriving on your health journey. Whether you’re just starting out or looking to
deepen your understanding of the Proper Human Diet, this community offers
you the support, guidance, and knowledge you need to succeed. By joining,
you gain access to expert advice, meal planning resources, exclusive content,
Live Q&As and a community of like-minded individuals who are all focused on
improving their health through nutrient-dense, low-carb living. It’s the perfect
place to ask questions, share your progress, and get personalized feedback
from people who understand the challenges and rewards of the PHD lifestyle.

Learn More

drberry.com/community
 Follow Dr. Berry:
Stay Connected for
Expert Health Tips
and Live Discussions
Join Dr. Ken Berry across all social media
platforms to stay informed, inspired, and
motivated on your health journey. From live
Q&A sessions and deep dives into health
topics to daily tips on the Proper Human Diet,
you’ll have direct access to valuable resources to
help you thrive. Follow now and be part of a
community that’s dedicated to achieving
optimal health through simple, science-backed
principles!

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Empower Your Health
Journey Expert Guidance

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Healthy Family Traditions
The holidays are about enjoying great food with the
people you love, and with Our Keto Holidays, you
won’t have to compromise on flavor or tradition. .

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and Helpful
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Here are some exclusive discounts and valuable
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62
 AMERICAN DIABETES
SOCIETY

Fighting Diabetes Together

Dr. Berry & The American Diabetes Society
As a passionate advocate for health and wellness, I am proud to support the
mission of the American Diabetes Society. This incredible organization is
dedicated to raising awareness, promoting research, and providing resources to
prevent and reverse diabetes, a disease that affects millions of people worldwide.
The American Diabetes Society is committed to helping individuals regain
control of their health through proper nutrition, education, and community
support. I strongly encourage you to visit the American Diabetes Society website,
learn about their efforts, and consider supporting this life-changing mission.
Together, we can make a lasting impact in the fight against diabetes.

Learn More

63
Conclusion
Staying the Course

64
Stay The Course
As you finish this guide, remember that reclaiming your
health is not only possible but well within your reach.
The Proper Human Diet is more than just a way of
eating—it’s a path to feeling your best, living vibrantly,
and staying strong for years to come. Whether you’re
just starting your journey or you’ve already seen
progress, stay the course. Your health is worth the effort.

I’m here to support you every step of the way, and I truly
believe that the knowledge you’ve gained from this
guide will empower you to make lasting changes. Keep
learning, stay curious, and don’t be afraid to take control
of your health. You’ve got this. Let’s continue this
journey together—one meal, one day, and one step at a
time. To your health and success!

Ken Berry, MD

65
 Medical Disclaimer

The information provided in this guidebook is for educational and

informational purposes only and is not intended as medical advice. It
should not be used to diagnose, treat, cure, or prevent any health
condition or disease. Always consult with a qualified healthcare
professional before making any changes to your diet, exercise
routine, or health regimen, especially if you have any pre-existing
conditions or concerns. The Proper Human Diet and other
recommendations discussed in this guide may not be suitable for
everyone, and individual results may vary. Dr. Ken Berry and the
authors of this guide are not responsible for any adverse effects or
consequences resulting from the use of the information provided.
Always listen to your body and work with your healthcare provider to
make the best decisions for your health.

This Guidebook Has Been

Proper Human Diet Approved

Copyright 2024 Ken Berry LLC, All Rights Reserved

10
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