Not a diet — a reset. You'll read labels for the first time in years. Week 1 is rough, week 2 is cravings, week 3 is clarity. Week 4 you'll notice fruit tasting different.
Day 1 — Read every label in your pantry. Highlight added sugar.
Day 2 — Swap your breakfast — pick something savory.
Day 3 — Notice afternoon cravings. Drink water instead.
Day 4 — No sweetened drinks — including "natural" ones with honey.
Day 5 — Cook something you'd normally buy pre-made.
Day 6 — Check condiments — ketchup and BBQ are sugar bombs.
Day 7 — Day 7 check-in: journal how you feel, physical + mental.
Day 8 — Replace dessert with frozen fruit or plain Greek yogurt.
Day 9 — Eat protein at every meal today.
Day 10 — Scan your freezer for sneaky sugars in "healthy" frozen meals.
Day 11 — Try plain coffee or tea. Yes, really.
Day 12 — Bring your own snacks to work.
Day 13 — Drink 3L of water today.
Day 14 — Day 14 check-in: compare energy to week 1.
Day 15 — Cook one meal from whole ingredients only.
Day 16 — Notice taste — does fruit seem sweeter?
Day 17 — Identify one "healthy" food that's secretly sugar (granola bars).
Day 18 — Skip the dessert menu at a restaurant.
Day 19 — Try a new vegetable you've never cooked.
Day 20 — Day 21 check-in: what's easier than you expected?
Day 21 — Get 8 hours of sleep — undersleep fuels cravings.
Day 22 — Plan tomorrow's meals before going to bed.
Day 23 — Eat breakfast with protein within an hour of waking.
Day 24 — No dairy today — some milks have added sugars.
Day 25 — Buy fruit, not juice.
Day 26 — Watch for hidden sugars in bread.
Day 27 — Day 27 check-in: what's a habit you want to keep?
Day 28 — Eat dessert if you want. Notice how it tastes.
Day 29 — Reflect: what was hardest?
Day 30 — Choose your next month's approach. Moderation, not restriction.
Day 31 you get to choose. Most people choose differently than they would have on day 1.