Start here

Everything on this site is free and none of it needs your email. The fastest way in is to pick the sentence below that sounds most like your week.

“I have no idea why this keeps happening”

Start with the mechanism. A craving is a blood sugar loop with a predictable shape, and once you can see the shape the rest of the site makes sense.

Read the sugar-craving cycle

“I just need dinner sorted tonight”

Skip the reading. Pick a protein, a fat, a vegetable, and whatever you are craving right now, and get a plate plus a swap for the craving.

Build tonight's plate

“I eat healthy and still can't lose weight”

This is usually hidden sugar doing quiet work across a whole day, in foods that are marketed as the better choice.

Where sugar hides in healthy food

“I'm starving an hour after breakfast”

Almost always a protein gap. A normal-looking breakfast lands around 13 to 16 grams when the number that holds you is closer to 25 or 30.

Eleven breakfasts that get to 30 grams

“This got much worse in my forties or fifties”

It is not your imagination and it is not a discipline problem. The hormonal shift changes hunger, fullness, insulin sensitivity, and where weight settles.

Menopause, cravings, and weight gain

“I've been told I'm prediabetic”

The most reversible stage there is, and the one most often left alone until it is not. Worth knowing the actual numbers.

Prediabetes and insulin resistance

“Honestly, this feels bigger than cravings”

Then this site is probably the wrong tool, and saying so is more useful than handing you another plate-building tip. For some people the pull toward food runs deeper than the blood sugar cycle, and no amount of adding protein will touch it. That is not a failure and it is not rare.

The resources page lists eating disorder support, clinicians who work specifically in this area, peer support groups, and how to find a dietitian in Canada. We earn nothing from any of it.

If you are in crisis, call or text 988 in Canada or the United States for the Suicide Crisis Helpline, any hour of any day.

The free tools

The craving quiz11 questions, about two minutes, an honest read on how tight the grip is right now.
Plate BuilderTonight's plate from what you already have, plus a swap for whatever you're craving.
Protein and macro calculatorYour own protein, fat, and carb targets from a realistic weight range.
The swap finderTen common cravings, each with three honest answers instead of one substitute.

The reference pages

How much sugar is in that?57 everyday foods and drinks in grams and teaspoons, with added sugar marked separately from the natural kind.
Every name for sugar87 names, grouped by disguise, searchable. Includes the Canadian label terms.
Which sweetener, and does it matter?Allulose, monk fruit, stevia, erythritol and the rest, side by side, including the ones worth skipping.
How long until the cravings stop?An honest week-by-week timeline, and why "detox" is the wrong word for any of it.
Protein per real serving56 foods, sortable by protein per calorie, so you can tell a protein food from a food with protein in it.
Fiber per real serving49 foods with the soluble-rich ones marked, since those are the ones that flatten blood sugar.

Everything else

The Learn page lists every article, including the three pillars: the craving cycle, menopause, and prediabetes. If you would rather know who is behind all this before you take advice from it, that is on the about page, and you can always get in touch.

Nothing here is medical advice and nothing here diagnoses anything. See the medical disclaimer for the full picture.