From the Atlantic diet to the meat-only trend, it seems like there’s a new viral diet plan every week. The latest one to hit the headlines is the Human Being Diet, a three-month program created by nutritionist Petronella Ravenshear that’s been praised for its transformative powers, from boosting energy to improving digestion and weight loss. So what does it actually involve, and is it safe?
The Human Diet, Explained
Who Created the Human Diet?
There’s a lot of buzz around the Human Diet (known to fans as HBD) right now, but Ravenshear first created the guidelines six years ago. As a nutritionist, she’d spent years advising clients on how to eat healthy, but when she realized she was having trouble gaining weight in her 50s, she designed a personal plan focused on metabolic balance. It’s something she delved into in detail after being introduced to an expert on the subject, the late Dr. Wolf Funfack, in 2008.
Ravenshear began recommending his program to his clients, and word quickly spread about its effectiveness, with people reporting an average weight loss of five to 14 pounds in 16 days. As the Chelsea clinic gained popularity, he had to turn people away because of long waiting lists — so in 2018, he published his first book on the subject, Human DietIt aims to give people the tools to try the plan from home.
During quarantine, Ravenshear began sharing information about her program online via Instagram and quickly gained a large following. She now has over 50,000 followers and a devoted following (she’s racked up over 14,000 posts) who share recipes and tips with the hashtag #thehumanbeingdiet.
What is the Human Diet?
There are a few different elements to HBD, but the ultimate aim is to ‘re-establish your body’s long-term balance.’ This involves cutting out ultra-processed foods and focusing on whole foods instead – particularly vegetables and high-quality protein.
While this all sounds doable, HBD isn’t a straightforward process. The three-month program is split into four key phases, with the first phase being particularly challenging, described by Ravenshear himself as “pretty brutal.”
The first step, known as the reset, is a radical detox that involves limiting your calorie intake to around 700 to 900 calories per day. For the first two days, you only eat vegetables to reset your gut, with no fat, dairy, protein or alcohol allowed. For the next 14 days (phase two), you’re allowed back in on legumes, fruit, nuts and some protein, such as chicken, salmon, ground beef or tofu. The aim is to eat three meals a day, with five hours of fasting in between. Intense exercise is off-limits during this period (things like walking, yoga and Pilates are allowed), as the aim is to help your parasympathetic nervous system – plus you’re not eating enough to fuel intense workouts.
The third phase is designed to last 10 weeks. During this time, you can add back in fat once a week, along with a ‘reward meal’ that may contain sugar, dairy, alcohol or gluten. However, there are other rules to follow, such as eating breakfast within an hour of waking up and limiting your calorie intake to around 1,200 calories per day. Followers are advised to stay in this phase until they are happy with their weight loss, or for a maximum of 10 weeks.
Stage four is described as the ‘forever phase’, with the hope that ‘healthy habits’ are now ingrained in your life – ‘it’s a state of affairs’ says Ravenshear [keeping] principles that work for you’. The entire program is covered in more detail in the book.
Getty Images
What are the benefits?
Ravenshear argues that the Human Diet is not a fad, but is designed to create long-term, positive eating habits. “The majority of HBD followers are interested in healthy weight loss,” he says. “But the weight loss occurs as a side effect of reduced inflammation and rebalancing hormones and blood sugar. That’s why the beneficial effects are so wide-ranging. They include improved energy, better sleep, glowing skin, improved digestion, and pain relief.”
It’s worth noting that while there is a lot of anecdotal evidence surrounding the benefits, there are no specific scientific studies on the effects of HBD. However, there is a lot of research on the importance of prioritizing whole foods and reducing UPF intake.
Is it safe?
Phase one of the Human Diet is designed to be done only once or twice a year and is not recommended for those under the age of 18 or those who are pregnant or breastfeeding. Dietitians generally advise against this type of diet for people who have had a history of eating disorders, and in fact, some believe that following the HBD can actually lead to disordered eating habits. As a result, the HBD is a very restrictive diet, and it is always best to speak with a dietitian or nutritionist before starting a radically new eating program.