Healthy Fat Add
Add olive oil, avocado, nuts, or seeds to a meal for satisfaction.
Silent Start
Try eating in silence for the first few bites of your meals today.
Pause the Urge
When an urge hits, pause for 10 minutes before deciding what you need.
Salt Support
Add a pinch of sea salt to food or water once today to support energy and reduce sugar cravings.
Fiber Support
Add vegetables, beans, or seeds to all meals to support fullness.
Eat to Satisfaction
Eat enough to feel comfortably full—undereating can increase cravings.
Warm Nourishment
Choose a warm, savory meal today (eggs, soup, roasted vegetables).
Flavor Without Sweetness
Use herbs, citrus, or spices to add flavor and satisfaction.
Craving Awareness
When a craving arises, pause and ask: hunger, habit, emotion, or fatigue? Choose a supportive response.
Protein First
Enjoy 25–30 grams of protein at one meal. This helps steady energy as we begin the sugar fast.
