Top 5 Ways to Cut the Clutter of PHD Information 

The ketogenic diet, a subset of a Proper Human Diet  (PHD),  has exploded in popularity over the last decade, and with that popularity has come a tidal wave of information. Some of it is genuinely useful, grounded in science and experience. But much of it is noise—confusing, contradictory, and overwhelming. If you’ve ever tried to start a PHD and found yourself buried in rules, exceptions, product recommendations, and endless social media debates, you’re not alone.

The truth is, a PHD doesn’t have to be complicated. In fact, the people who succeed long-term almost always focus on keeping things simple. Instead of chasing every new trend, they find a clear foundation and stick with it. To help you clear the mental fog, here are five practical ways to cut the clutter of PHD  information and focus on what actually works.

1. Ignore the Fads

Every diet trend attracts marketing hype, and a PHD is no exception. Walk through any grocery store or browse online, and you’ll see keto-branded ice creams, snack bars, shakes, cookies, and even cereals. While these products may technically fit into a low-carb lifestyle, they often bring back the very issues keto/a PHD is designed to fix—overconsumption, cravings, and reliance on ultra-processed foods.

Then there are the “miracle supplements.” Powders, pills, and exogenous ketones are marketed as shortcuts to fat loss, brain power, or effortless energy. While some supplements have legitimate uses (like electrolytes or magnesium), most of these shiny products drain your wallet without moving you closer to your health goals.

👉 Clutter-cutting strategy: Say no to gimmicks. Stick with whole, nutrient-dense foods like meat, eggs, seafood, and low-carb vegetables. Let your body make ketones naturally instead of relying on powders and promises.

2. Focus on the Basics

One of the biggest mistakes beginners make is overcomplicating a PHD. They spend hours hunting down recipes for keto versions of every food they used to love—bread, pasta, desserts, and even beer. While it’s fine to enjoy a keto-friendly treat once in a while, constantly trying to recreate carb-heavy meals can leave you frustrated, bloated, and stuck in a “dieting” mindset instead of building a lifestyle.

The basics of a PHD are refreshingly simple:

• Protein first – Prioritize meat, eggs, poultry, and fish.
• Healthy fats – Butter, olive oil, avocado, tallow, ghee.
• Low-carb vegetables – Stick with leafy greens and cruciferous veggies.
• Hydration + electrolytes – Salt, potassium, and magnesium matter.

That’s it. No need to memorize 200 recipes or carry a food scale everywhere you go.

👉 Clutter-cutting strategy: Build your meals around protein and fat. Keep it simple, and don’t feel pressured to constantly experiment with “keto replacements.”

3. Limit Your Sources

We live in the information age, which is both a blessing and a curse. On one hand, you can learn from doctors, nutritionists, and real-life success stories from all over the world. On the other hand, you’re one YouTube video away from total confusion. One expert tells you to track every gram of food; another says never to track. One swears by dairy; another insists it’s the reason you’re not losing weight. Who’s right?

The problem isn’t necessarily that one source is wrong and another is right—it’s that trying to follow everyone at once creates paralysis. Too many voices drown out your intuition and make you second-guess every choice.

👉 Clutter-cutting strategy: Pick 2–3 trusted sources—whether it’s a doctor, a coach, or a science-based podcast—and commit to learning from them. Tune out the rest. By filtering your inputs, you create clarity and confidence in your actions.

4. Track What Actually Matters

Tracking can be a powerful tool, but it can also become a trap. Many new PHD adopters obsess over every single number—calories, carbs, protein, fat percentages, ketone levels, blood glucose, and more. While some of this data can be useful, drowning in numbers often leads to burnout.

The truth is, your body is smarter than any app. Instead of tracking every micro-detail, pay attention to the big picture. Ask yourself:

• Do I have steady energy throughout the day?
• Am I sleeping better?
• Has my brain fog lifted?
• Do I feel less hungry and more in control of my cravings?
• Am I seeing progress in weight, waist size, or strength?

Those are the signals that matter. If you’re chasing ketone numbers on a breath or blood meter but still feel tired and foggy, you’re missing the point.

👉 Clutter-cutting strategy: Use tracking as a tool, not a master. Focus on outcomes—energy, mood, sleep, and results—not perfection on paper.

5. Build a Routine

At the end of the day, a PHD is not about a magic formula—it’s about habits. When your meals, shopping list, and lifestyle have a rhythm, you don’t waste mental energy on endless decisions.

Successful PHD eaters often eat the same few meals on repeat, at least during the week. For example:

• Breakfast: Eggs and bacon, or skip breakfast and have coffee with cream.
• Lunch: Ground beef with cheese and avocado.
• Dinner: Steak with a side of asparagus cooked in butter.

This doesn’t mean your diet has to be boring—it means you free yourself from constant decision fatigue. Once the basics are automatic, you can experiment with variety when you want to, not because you feel pressured to reinvent every meal.

👉 Clutter-cutting strategy: Keep a small rotation of go-to meals. Build habits around grocery shopping, cooking, and eating. Consistency, not novelty, is what drives long-term results.

Some Final Thoughts...

A Proper Human Diet (PHD) can feel complicated, but it doesn’t have to be. The clutter isn’t coming from the diet itself—it’s coming from the overload of products, opinions, and distractions surrounding it. By ignoring fads, focusing on basics, limiting your sources, tracking what matters, and building a routine, you can strip a PHD back to what it really is: a simple, effective way to fuel your body and mind.

If you’ve been spinning your wheels trying to “get keto right,” step back and ask yourself: Am I overcomplicating this? Chances are, the answer is yes. Remember—simplicity wins.