What Should I Eat on Phase 1 of the Human Diet? Your Comprehensive Food Guide

October 14, 2025 •

3 min read

Many diet plans begin with a strict introductory phase to reset the body and curb cravings. Understanding what should I eat on phase 1 of the human diet? is crucial for setting a solid foundation for weight loss and improved metabolic health.

Quick Summary

This phase emphasizes whole foods like lean proteins, non-starchy vegetables, and healthy fats while eliminating sugar, processed items, and grains. The goal is to reduce inflammation, stabilize blood sugar, and curb unhealthy cravings.

Key Points

Emphasize Whole Foods: Phase 1 of the Human Being Diet focuses on lean protein, non-starchy vegetables, and healthy fats while eliminating processed items, sugar, and grains.
Eliminate Sugar and Processed Goods: To reset insulin sensitivity and reduce inflammation, all added sugars and processed foods are strictly prohibited.
Stick to Low-Glycemic Choices: Fruits and starchy vegetables are largely avoided, with small exceptions for low-glycemic options like berries to stabilize blood sugar.
Stay Hydrated and Mindful: Drinking plenty of water and practicing mindful eating during your three daily meals is crucial for managing cravings and supporting metabolism.
Plan and Prepare Meals: To ensure success during this restrictive phase, preparing compliant meals and snacks ahead of time is highly recommended.
Understand Diet Duration: Unlike some short-term phase 1 diets, the Human Being Diet's first phase can last for 12 weeks, making commitment vital.

Understanding the Human Diet's Phase 1

The Human Being Diet (HBD), created by Tonya Ravenshear, uses a multi-phase approach to reset metabolism and improve the relationship with food. It aims to reduce inflammation, stabilize insulin, and lower toxicity by removing certain food groups. Phase 1, the 'Reset and Rebalance' phase, is the most structured, lasting typically 12 weeks, though a 16-day detox is sometimes used initially. This phase focuses on cleansing the body and establishing healthy eating habits.

Phase 1 eliminates inflammatory and high-sugar foods, replacing them with nutrient-dense options. This helps with insulin resistance, reduces inflammation, and promotes fat burning. Despite being restrictive, it's vital for long-term success. The phase includes three structured meals daily, focusing on natural hunger cues and avoiding snacks.

What to Eat: The Approved Food List

During Phase 1, prioritize whole, unprocessed foods. These choices maximize nutrition and minimize inflammatory triggers. Allowed foods include:

Lean Proteins: Eggs, fish, skinless poultry, and lean meats.
Non-Starchy Vegetables: Leafy greens, cruciferous vegetables, zucchini, asparagus, celery, and bell peppers.
Healthy Fats: Avocado, extra virgin olive oil, and limited nuts and seeds.
Low-Glycemic Fruits: Limited amounts of berries and green apples.
Herbs and Spices: Fresh or dried options for flavor. Salt and pepper are also allowed.
Hydration: Water and herbal teas are recommended.

What to Avoid: Restricted Foods During Phase 1

Strictly eliminate these foods and ingredients in Phase 1:

Sugars and Processed Foods: All added sugars, high-fructose corn syrup, refined carbs, and processed items.
Grains: All types, including wheat, rice, pasta, bread, and oats.
Alcohol: Avoid completely due to sugar content and metabolic effects.
Most Dairy: Especially full-fat and sugary varieties.
Starchy Vegetables: Potatoes, corn, and peas.
High-Glycemic Fruits: Bananas, grapes, and tropical fruits.

A Sample Meal Plan for Phase 1

Meal planning is vital. Here's a sample day:

Breakfast: Scrambled eggs with spinach and mushrooms, cooked in olive oil, with half an avocado.
Lunch: Large salad with grilled chicken, mixed greens, cucumber, bell peppers, and a lemon-herb vinaigrette.
Dinner: Baked cod with garlic and parsley, served with steamed broccoli and roasted asparagus.

Phase 1 of Different Diets: A Comparison

The specifics of Phase 1 vary among diets. Here's a comparison:


Diet Protocol	Duration	Key Focus	Allowed Foods	Prohibited Foods	Goal
Human Being Diet	12 weeks (or initial 16-day reset)	Whole foods, no snacks, reduce inflammation	Lean proteins, non-starchy vegetables, healthy fats, limited low-glycemic fruit	Sugar, alcohol, grains, processed foods, most dairy	Reset metabolism, reduce inflammation
Atkins Diet (Induction)	2 weeks	Very low-carb, high-fat to induce ketosis	High protein, healthy fats, specific low-carb vegetables	Most fruits, grains, starchy vegetables, sugar	Jumpstart weight loss via ketosis
South Beach Diet (Phase 1)	2 weeks	Low-carb, high-protein to stabilize blood sugar	Lean proteins, non-starchy vegetables, some low-fat dairy	Fruits, grains, starchy vegetables, alcohol	Rapid weight loss, reduced cravings
Fast Metabolism Diet (Phase 1)	2 days	High-glycemic, high-carb, low-fat	Whole grains, high-glycemic fruits, moderate protein	Healthy fats, low-carb vegetables	De-stress metabolism, prep for fat burning

Conclusion: Your Roadmap for the Initial Phase

Starting Phase 1 of the Human Being Diet is a significant step for resetting your body. By focusing on whole, unprocessed foods, you promote metabolic health. This initial phase helps detoxify from sugar and processed foods, stabilize blood sugar, and reduce inflammation, leading to better energy and fewer cravings. While restrictive, planning and clear goals are key to building a healthier relationship with food.

Tips for Successfully Navigating Phase 1

Prioritize Meal Prep: Plan and prepare meals to avoid unhealthy choices.
Stay Hydrated: Drink plenty of water to support metabolism and manage hunger.
Read Food Labels: Check for hidden sugars and restricted ingredients.
Mindful Eating: Pay attention to hunger and fullness cues.
Seek Support: Connect with others for motivation.
Listen to Your Body: Monitor symptoms and adjust if needed.

World Health Organization information on healthy diet

Frequently Asked Questions

No, all grains, including brown rice, quinoa, and oats, are restricted during the first phase of the Human Being Diet. This is done to help reset your metabolism and stabilize blood sugar levels.

High-sugar fruits are not allowed in Phase 1. Only limited amounts of low-glycemic fruits, such as berries or green apples, are typically permitted.

Most dairy is eliminated in Phase 1 of the Human Being Diet to reduce potential inflammatory triggers. Some alternative diet protocols may allow limited, low-fat options.

No, alcohol is strictly forbidden during Phase 1 of the Human Being Diet because of its sugar content and potential to hinder metabolic reset.

While some detox protocols are shorter, the Human Being Diet's official Phase 1, 'Reset and Rebalance,' lasts for 12 weeks. A short, intensive 16-day period is often used to start.

Snacking is discouraged in Phase 1 to allow your insulin levels to stabilize and encourage your body to burn stored fat for energy. The focus is on three structured meals per day.

Meal prepping is critical during this restrictive phase to avoid temptation and ensure you have compliant, healthy food readily available. It helps with adherence and long-term success.