More than half of Americans want to lose weight, according to new research. In 2024, a study from the healthcare nonprofit West Health suggested that more than 40 percent of adults in the US see themselves as overweight, 55 percent say they want to slim down, and 27 percent are actively trying to lose weight. And the chances are, while fitness trackers are becoming a more popular tool for weight loss, many of those people are on some form of diet.

In 2022, the weight management market was valued at more than $142 billion, and it’s still growing. The market encompasses many, many different diet programs—from Atkins to Weight Watchers to Noom. And recently, one more joined the mix: The Human Being Diet. 

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Created by Petronella Ravenshear, a nutritionist and author, The Human Being Diet  (HBD) claims to be different from other weight loss methods. But experts aren’t so convinced. We spoke to Carolina Schneider, MS, RD, the founder of the nutrition platform Hungry For Plants, to find out more. But first: What actually is HBD?

What is The Human Being Diet?

According to Ravenshear, she founded HBD after noticing that many of her clients were struggling to find a sustainable way of losing weight. The diet, which has three different phases, is designed to help people keep the weight off while improving other parts of their life, like their skin and their sleep, at the same time.

HBD encourages followers to give up ultra-processed foods while prioritizing many (but not all) whole foods, including vegetables and some fruits. However, it does not recommend certain whole foods, including whole grains. This is, in part, because some whole grains contain gluten, which Ravenshear claims is linked to leaky gut syndrome.

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RELATED: Recipes for the Green Mediterranean Diet, From Mankai Smoothies to Walnut Salad

It’s important to note that not all experts agree that leaky gut syndrome exists—you can read more about the research here.

Another key part of HBD is fasting. “Possibly the most important rule is to fast for five hours minimum between meals,” Ravenshear told Women’s Health. This, she claims, will help to reduce insulin levels and inflammation, and help to achieve metabolic balance.  In short, this is a state in which the body’s various metabolic processes—such as energy production, blood sugar regulation, hormone levels, and fat storage—are functioning in harmony.

While fasting has some support in scientific literature, there is little evidence to suggest that a specific five-hour window is optimal. In general, research on intermittent fasting shows mixed results. While some studies indicate it can help with weight loss and metabolic health, others link prolonged fasting to increased health risks.

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In 2024, for example, one study suggested that extreme fasting programs, like the 16:8 method (when people fast for 16 hours and only eat in an eight-hour window) could increase the risk of dying from heart disease

How does The Human Being Diet work?

HBD works in three phases. The first, which is the most extreme, takes place for 48 hours. During this time, followers of the program eat nothing but vegetables. After that, for two consecutive weeks, calories are restricted to no more than 900 per day, but you can eat more than just vegetables. However, there are still strict rules: no nightshades (that means no tomatoes, for example), no wheat, no sugar, and no dairy.

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The third phase lasts for 10 weeks (or longer, if you wish). During this phase, there are still restrictions, but you can eat a wider variety of fruits and vegetables, as well as dairy, healthy fats (like olive oil), and protein (including plant-based protein, like tofu and legumes).

Is The Human Being Diet risky?

Ravenshear claims that HBD was designed to be a lifestyle change and not a fad diet. But many experts aren’t convinced. According to the British Dietetic Association, a fad diet is a “plan that promotes results such as fast weight loss without robust scientific evidence to support its claims.” In Schneider’s view, HBD fits the bill.

“HBD’s rules are not rooted in science but appear to be based on personal experience, ignoring the fact that everyone’s nutritional needs are unique,” she explains.

“As a dietitian, I view this as another fad diet that fails to consider individual needs or support a healthy relationship with food.”

This is largely because HBD encourages “extreme calorie restriction,” adds Schneider. Indeed, eating less than 1,000 calories a day (as is encouraged in the second phase of HBD) is widely considered to be dangerous. Not only can it lead to irritability, emotional distress, and even depression due to the lack of sustenance, but research suggests it can also increase the risk of eating disorders, like anorexia nervosa and bulimia nervosa.

“A healthy diet should be sustainable, realistic, and adaptable to your unique needs, not dictated by rigid, one-size-fits-all rules,” says Schneider, before adding: “If someone is considering HBD, I would advise them to be cautious and prioritize their individual nutritional needs. I would recommend working with a healthcare professional or dietitian to avoid potential harm.”

One benefit of The Human Being Diet: The emphasis on reducing UPFs

If HBD has a major benefit, it is the fact that it is centered around the reduction or elimination of ultra-processed foods (UPFs), and the increased consumption of minimally processed whole foods.

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In recent years, experts have expressed concern about the impact of UPFs—like processed meats, soda, fast food, and so on—on our health. Studies have linked them to premature aging, as well as an increased risk of heart disease, cancer, and dementia. A diet rich in whole foods, on the other hand, is linked with a reduced risk of many chronic diseases

However, dietitians have also urged more nuance to be applied to the conversation around UPFs. “Believe it or not, some UPFs can actually play a role in a well-balanced diet,” Sapna Peruvemba, MS, RDN of Health by Sapna previously told VegNews. 

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“Some fortified cereals offer fiber, iron, and essential B vitamins,” she continued. “Then there are foods that technically count as UPFs because of an ingredient or two but still bring nutritional benefits to the table. Think store-bought hummus, whole grain bread, or certain plant-based protein bars or powders.”

A more sustainable alternative: the Mediterranean diet

Ultimately, flexibility (which is not a key element of HBD) is key to a healthy relationship with food. “Prioritizing a balanced approach that emphasizes nutrient-dense, minimally processed foods is often more practical, sustainable, and effective,” explains Schneider. “Consistency with wholesome eating habits can lead to better and more lasting outcomes for overall well-being.”

One example of a more sustainable eating approach is the Mediterranean diet. It does not promote rigid rules or calorie restriction; instead, it offers a blueprint for a healthier way of eating, with a focus on nutrient-dense, plant-based whole foods.

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Sure, the Mediterranean approach encourages people to reduce their intake of processed foods and meat, but it is also inclusive and flexible, and allows people to enjoy a wide variety of foods without guilt or anxiety. Ultimately, this is what has led the diet to be given the top spot on the US News & World Report’s annual best diets list for the last eight years.

“The Mediterranean diet is one of the most well-researched [diets], with robust evidence supporting its benefits for heart health, weight management, and reducing inflammation,” says Schneider. “Unlike the HBD, the Mediterranean diet emphasizes flexibility, balance, and the inclusion of nutrient-dense foods like fruits, vegetables, whole grains, legumes, and healthy fats.”

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