Understanding What You Can Eat in Phase 2 of HBD Diet

October 10, 2025 •

3 min read

The Human Being Diet (HBD), created by nutritionist Petronella Ravenshear, focuses on resetting your metabolic system through a phased approach. During the crucial 14-day reintroduction period, it's vital to know precisely what can you eat in Phase 2 of HBD diet to continue your progress after the initial detox.

Quick Summary

This guide provides a comprehensive overview of the allowed foods and key rules for Phase 2 of the Human Being Diet. It outlines the reintroduction of protein, limited fruits, and nuts while maintaining core principles like meal timing and avoiding certain ingredients.

Key Points

Core Focus: Phase 2 of the HBD is a 14-day reintroduction period after the initial detox, carefully adding new food groups.
Allowed Proteins: High-quality animal proteins like lean chicken, fish, eggs, and plant-based options like tofu are reintroduced in specific portions.
Expanded Vegetables: You can enjoy a wider variety of above-ground vegetables, though some nightshades may still be restricted for some individuals.
Limited Fruits: Limited fruits such as one apple per day and small portions of berries are allowed, reintroducing some natural sugars.
Restrictions Continue: Oils, grains, dairy, sugar, and alcohol remain restricted during this phase to maintain the detox benefits.
Strict Rules: Key rules like eating three meals a day with five-hour fasts and weighing food portions are still in place.
Metabolic Benefits: Following the Phase 2 plan helps continue metabolic balancing, inflammation reduction, and sustainable weight loss.

The Human Being Diet (HBD) is a structured eating plan designed to help individuals rebalance their metabolism, reduce inflammation, and achieve sustainable weight loss. The program is divided into several phases, with the second phase focusing on the careful reintroduction of certain food groups after a strict initial detox period. This phase typically lasts for 14 days, following the initial two-day vegetable cleanse and the subsequent 14 days of calorie restriction. The goal is to observe how your body responds to new foods while solidifying the healthy eating habits established during Phase 1.

The Reintroduction: What to Eat in Phase 2

Phase 2, part of the initial 16-day 'Reset', marks a shift from the highly restrictive detox by allowing more variety while still emphasizing careful food choices, portion sizes, and timings.

High-Quality Proteins

Protein is essential in the HBD for satiety and as building blocks. In Phase 2, you can reintroduce various proteins, often sticking to one type per meal for digestion. Options include lean meats (beef, chicken, turkey), fish (salmon, cod, tuna), eggs, and plant-based proteins like tofu and tempeh. Some sources also mention game meats and smoked salmon.

A Wider Array of Vegetables

Phase 2 allows for increased vegetable intake compared to Phase 1, focusing on nutrient-dense, anti-inflammatory options. Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and others like asparagus, cucumber, and mushrooms are encouraged. Nightshades (tomatoes, peppers) may be avoided by some, and avocados are sometimes permitted in moderation.

Limited Fruits and Seeds

Fruit is limited due to sugar content but some are reintroduced. Typically, one apple per day is allowed. Low-sugar berries may be added in weighed portions, and other fruits like mangoes and cherries can be permitted in controlled amounts. Seeds such as sunflower and pumpkin seeds are often included at breakfast.

Core Rules and Structure in Phase 2

Phase 2 maintains key principles from the detox to support metabolic balance and weight loss. This includes three structured meals daily with a minimum five-hour gap to manage insulin. You should start each meal with protein and finish eating within an hour. Food is often weighed to control portions. Hydration is key with plain water between meals; unsweetened black tea or coffee is typically allowed with meals. Flavoring comes from fresh herbs and spices rather than oils or sauces.

The Continued Restrictions

Avoiding certain foods is vital in Phase 2 to maintain the metabolic reset. Oil, grains, wheat, dairy, sugar (including honey and sweeteners), and alcohol remain prohibited in Phase 2. {Link: Telegraph https://www.telegraph.co.uk/health-fitness/diet/weight-loss/human-being-diet/}.

Sample Day in Phase 2

A sample day includes eggs and vegetables for breakfast, chicken and salad for lunch, and salmon with steamed vegetables for dinner. For specific portion sizes and details, refer to {Link: Telegraph https://www.telegraph.co.uk/health-fitness/diet/weight-loss/human-being-diet/}..

Phase 1 vs. Phase 2: A Comparison

A comparison shows that Phase 1 involves a strict initial cleanse followed by vegetables, while Phase 2 reintroduces protein, nuts, seeds, and limited fruit. {Link: Telegraph https://www.telegraph.co.uk/health-fitness/diet/weight-loss/human-being-diet/}. Oil is prohibited in both phases. Grains are not allowed in either, while pulses are reintroduced in Phase 2. {Link: Telegraph https://www.telegraph.co.uk/health-fitness/diet/weight-loss/human-being-diet/}. Fruit is generally not allowed in Phase 1 but limited amounts, like one apple, are mandatory daily in Phase 2. Both phases are restrictive in calories. {Link: Telegraph https://www.telegraph.co.uk/health-fitness/diet/weight-loss/human-being-diet/}.

Conclusion

Phase 2 of the HBD diet is a crucial 14-day period for reintroducing specific foods after the initial detox. By adhering to the permitted foods and core rules like meal timing and portion control, individuals can continue their metabolic reset and weight loss journey. This phase helps identify personal food sensitivities and reinforces healthy eating habits, preparing for less restrictive phases. The focus remains on proteins, vegetables, and limited fruits while avoiding oils, grains, and dairy to manage blood sugar and reduce inflammation. For further assistance, official HBD resources are available.

Frequently Asked Questions

Phase 2 lasts for 14 days and is part of the initial 16-day 'Reset' period, following the first two days of a vegetable-only cleanse.

No, oil is not permitted during the first 16 days of the HBD program, which includes Phase 2. You should cook food in water, vegetable stock, or its own juices instead.

You can have high-quality proteins such as lean chicken, turkey, beef, and various fish like salmon and cod. Eggs and plant-based options like tofu are also permitted.

Yes, but in limited and controlled quantities. An apple a day is often required, and other low-sugar fruits like berries may be allowed in specific, weighed portions.

Snacking is not allowed. You must eat three meals a day with a mandatory five-hour gap between each meal.

Yes, during this phase, it is recommended to weigh your food to ensure accurate portion sizes, particularly for protein and vegetable portions.

Unsweetened black coffee and black tea are typically allowed with meals, but only plain water is permitted between meals.