The 5-Day Sugar Reset: A Simple Reboot for Cravings, Energy & Balance 

If sugar cravings, constant snacking, or ultra-processed foods have slowly crept back into your routine, this 5-Day Sugar Reset is your chance to get back on track—without perfection or extremes. 

This isn’t meant to be a long-term meal plan. It’s a short, intentional reset designed to help calm cravings, stabilize blood sugar, and remind your body what it feels like to run on real fuel. 

Make this work for you. 
Modify as needed for food sensitivities, allergies, and personal preferences. Take it seriously—but don’t expect 100% perfection. You’ll get out of this exactly what you put into it. 

Why a Sugar Reset Works 

Cravings don’t happen because you’re weak or lack willpower. In fact, willpower is a muscle—and it fatigues. The goal of this detox is to reduce your reliance on willpower by supporting the systems that drive cravings in the first place. 

Most intense cravings come from just a few root causes: 

• Poor sleep 

• Dehydration 

• Blood sugar spikes and crashes 

• Under-eating protein and fiber 

• Stress and habit loops 

For five days, focus on correcting those—not white-knuckling your way through hunger. 

💡 Pro Tip: Use a journal during the detox to track cravings, triggers, habits, and wins. Awareness is powerful. 

The Foundations of Fewer Cravings 

1. Sleep: Your Secret Weapon 

Sleep quality matters just as much as sleep quantity. Better sleep = fewer cravings. 

Support deeper sleep by: 

• Keeping your bedroom cool 

• Blocking light (blackout curtains or a sleep mask) 

• Turning off screens at least one hour before bed 

• Keeping devices out of the bed 

• Supporting relaxation at night (this is where NeoraFit’s Cleanse & Calm can help) 

2. Hydration (Most Cravings = Thirst) 

A common rule of thumb: 
👉 Drink half your body weight in ounces of water daily 
(Example: 140 lbs = ~70 oz per day, plus ~32 oz if you work out) 

Hydration habits that help: 

• Drink 16 oz of water first thing in the morning 

• Aim to drink half your daily goal by noon 

• Carry a large water bottle everywhere (keys, phone, lip gloss… water!) 

• Add flavor and function with lemon or Youth Factor Superfood & Antioxidant Powder 

3. Electrolytes: Hydration That Actually Works 

Electrolytes help your body absorb and use water effectively. They support: 

• Muscle function 

• Brain health 

• Energy 

• Blood pressure 

• Athletic recovery 

Easy ways to boost electrolytes: 

• Add Himalayan salt + lemon to water 

• Use clean electrolyte blends (read labels—many contain sugar) 

• MOODMIX De-Stress Mocktail Powder also provides electrolyte support 

4. Satiety: Eat to Stay Full 

Cravings explode when meals are unbalanced. 

At every meal—especially your first meal of the day—prioritize: 

• Lean protein 

• Fiber-rich vegetables 

• Healthy fats 

This is not the time to under-eat or overly restrict calories. 

5. Blood Sugar Control (Not Just for Diabetics) 

Stable blood sugar = fewer cravings, better energy, and easier fat loss. 

Helpful strategies: 

• Choose foods close to their natural state 

• Eat vegetables, protein, and fats before carbs 

• Add 1 tsp apple cider vinegar 30 minutes before meals 

• Focus on low-glycemic foods 

High blood sugar means more insulin—and insulin is required for fat storage. Managing blood sugar helps your body work with you, not against you. 

6. Strength Training & Movement 

Muscle is metabolic gold. The more muscle you have: 

• The more glucose and insulin your body uses efficiently 

• The more protein your body naturally craves 

• The fewer intense cravings you experience 

Exercise can also temporarily suppress appetite and regulate hunger hormones—another win during a reset. 

7. Change the Pattern 

Sometimes cravings are just habits. 

If one hits: 

• Change rooms 

• Take a short walk 

• Do something different for 5 minutes 

If you’re truly hungry, choose a snack from the approved food list and move on—no guilt. 

Do You Need Supplements? 

No—but the right supplementation can act like an accelerator, making the reset smoother and more comfortable by supporting your gut, liver, and nervous system. 

The Reset Duo (Optional Support) 

Youth Factor® Superfood & Antioxidant Boost Powder 

Supports energy, digestion, gut balance, and skin while your body recalibrates from sugar. 

• Antioxidants & phytonutrients 

• Prebiotics & digestive enzymes 

• Helps reduce inflammation and mid-day slumps 
  How to take: Mix with 8 oz water anytime (especially when cravings get loud)

NeoraFit Cleanse & Calm Nightly Gentle Cleanse 

Supports gentle detox, regularity, and deeper sleep—when most repair happens. 

• A blend of Broccoli sprout extract, moringa leaf, spinach and barley grass, and natural ingredients high in vitamins and nutrients with antioxidant activity helps balance the intestine and support gut cleanse and detoxification

• Calms the nervous system 

• Reduces bloat and supports overnight reset 
  How to take: Mix with hot water like tea before bed (or cold and take like a shot) 

The 5-Day Meal Plan Philosophy 

We keep this simple on purpose. 

• Repeat proteins to reduce prep 

• Batch cook if helpful 

• Leftovers are encouraged 

• Simple meals count 

You don’t need fancy recipes to succeed. 
Leftover chicken + steamed veggies + a serving of rice or quinoa? That works. 

Tips for Success 

• Follow the plan as closely as you can 

• Simplify meals if you’re not a cook 

• Expect cravings—and learn the difference between cravings and hunger 

• Drink water 

• Prepare meals ahead 

• Take before photos, measurements, and weight 

• Show up daily for accountability and support 

Approved Food Lists (Quick Reference) 

Proteins: 
Eggs, chicken, salmon, shrimp, grass-fed beef, turkey, tempeh, plain yogurt, cottage cheese 

Healthy Fats: 
Avocado, olive oil, coconut oil, nuts, seeds, nut butters (no added sugar), grass-fed butter 

Starches (1 serving/day): 
Sweet potato, brown rice, legumes, gluten-free sprouted oats 

Non-Starchy Veggies: 
All the greens—broccoli, cauliflower, spinach, kale, zucchini, peppers, mushrooms, etc. 

Fruits (limited): 
Berries, green apples, citrus, pomegranate, pear 

Easy On-the-Go Snacks 

• Meat sticks (watch sugar content) 

• Raw nuts 

• Hard-boiled eggs 

• Cottage cheese 

• Veggies + hummus or guacamole 

• Approved fruits 

Simple Meal Formula 

Lunch: 
Sugar Buster Salad 
3 cups veggies + 4 oz protein + sugar-free dressing 

Dinner: 
4 oz protein + non-starchy veggies 
Add starch once daily 

Final Reminder 

This is not about perfection. 
It’s about effort. 

When you show up with intention—even imperfectly—that’s where real transformation begins. It’s time to get you feeling lighter, clearer, and AMAZING.