How To Transition To A Paleo Diet For Better Energy

How To Transition To A Paleo Diet For Better Energy

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How To Transition To A Paleo Diet For Better Energy

Alright, let's cut right to the chase here. You're probably reading this because you're tired. Not "I worked a long day" tired, but that deep, soul-siphoning kind of tired that makes getting out of bed feel like a Herculean effort. The kind where your coffee barely registers, and by 3 PM, your brain feels like a deflated balloon. You’ve heard whispers about the Paleo diet, about folks feeling more vibrant, shedding brain fog, and actually, truly waking up with a bounce in their step. And you’re wondering if it’s just another fad, or if there’s some primal magic to it.

I get it. I’ve been there. I remember those days when I’d drag myself through life, convinced that perpetual exhaustion was just part of being an adult in the 21st century. Endless to-do lists, digital distractions, and then, to top it all off, a diet that was unknowingly working against me. My "energy strategy" used to involve another cup of coffee or a sugary snack, which, predictably, led to another crash and the cycle continued. It was a vicious, energy-sapping loop, and honestly, it felt pretty hopeless sometimes. But then I stumbled into the world of ancestral eating, and it wasn't just a diet; it was a revelation that fundamentally shifted how I understood food, my body, and yes, my energy levels.

This isn't about chasing some fleeting trend. This is about reconnecting with a way of eating that our bodies are, quite literally, designed for. It’s about stripping away the modern dietary clutter that's weighing you down, both physically and energetically. We’re going to talk about how to make this transition not just bearable, but actually enjoyable, so you can reclaim that youthful vitality you might have thought was long gone. We're going to dive deep, peel back the layers, and equip you with everything you need to know to make the leap to a Paleo lifestyle and discover what sustained, natural energy truly feels like. No fluff, just honest, actionable advice from someone who’s walked this path.

Introduction: The Promise of Primal Power and Why Your Energy Tank is Empty

Let’s be brutally honest. Most of us are walking around with our energy tanks hovering somewhere between "empty" and "fumes." We've normalized sluggishness, brain fog, and that crushing afternoon slump as just "part of life." But it doesn't have to be this way. The modern world, with its relentless pace, artificial lights, endless screens, and perhaps most crucially, its processed-food landscape, has slowly but surely chipped away at our innate vitality. We’re constantly fighting an uphill battle against environmental stressors, and our diets, sadly, are often the biggest culprit, silently draining our reserves.

Think about it: have you ever felt that profound sense of dread when the alarm goes off, knowing that the next 16 hours will be a struggle against your own body? Or found yourself staring blankly at your computer screen, unable to string together a coherent thought, even after a full night’s sleep? That’s not normal. That’s your body sending out distress signals, trying desperately to tell you that something is fundamentally off. For years, I ignored those signals, chalking it up to "getting older" or "too much stress." I distinctly remember one particularly brutal Monday morning, I'd technically slept eight hours, but woke up feeling like I'd pulled an all-nighter. My brain felt like it was encased in cotton wool, and the thought of facing my inbox was genuinely overwhelming. It was in that moment, stirring my third coffee of the morning, that I finally admitted to myself: something had to give. My energy tank was perpetually empty, and my attempts to refill it with quick fixes were just digging me deeper.

The core philosophy of Paleo isn't about recreating a caveman's exact menu – that would be pretty impractical, and honestly, a bit grim. Instead, it's about adopting the principles of how our ancestors ate and lived, focusing on nutrient-dense, whole foods that nourish our bodies at a cellular level. It’s about ditching the industrial concoctions that flood our supermarkets and our digestive systems. When you feed your body the fuel it was designed to run on, amazing things start to happen. Inflammation goes down, blood sugar stabilizes, your gut heals, and suddenly, that deep well of energy you thought was gone forever starts to refill. It’s not just physical energy we’re talking about; it’s mental clarity, emotional resilience, and a general feeling of well-being that permeates every aspect of your life. This isn't a magic pill, but it's pretty darn close when it comes to unlocking your innate vitality.

Understanding the Paleo Blueprint: What's In and What's Out (And Why It Matters for Energy)

Before we even think about transitioning, we need to lay down the foundational knowledge. What is Paleo, really? It's more than just "eating meat and vegetables." It's a dietary framework designed to reduce inflammation, stabilize blood sugar, improve gut health, and ultimately, enhance energy levels by focusing on foods our bodies are genetically optimized to digest and utilize. It’s about moving away from the foods that, despite being widely available and marketed as healthy, can actually be detrimental to our metabolic health and contribute to that chronic fatigue we're trying to escape. Understanding the "why" behind each 'in' and 'out' will not only make the transition easier but will empower you to make informed decisions long-term. This isn't just about following rules; it's about understanding your biology.

The Pillars of Paleo: Fueling Your Inner Caveman (and Cavewoman!)

Let's talk about the good stuff, the foods that are going to flood your system with nutrients and kickstart that energy production. These are the staples, the non-negotiables, the delicious building blocks of your new, energetic life. When I first started, the sheer abundance of these foods was a pleasant surprise. I’d always thought "healthy" meant "deprived," but oh, how wrong I was. There's so much flavor, so much satisfaction to be found in these simple, powerful ingredients.

First up, and probably the most celebrated in Paleo circles, are meats, fish, and eggs. We're talking about high-quality protein sources here. Think grass-fed beef, pastured poultry, wild-caught fish, and eggs from pasture-raised hens. Why the emphasis on quality? Because it genuinely matters for your energy. Grass-fed meat, for instance, has a better omega-3 to omega-6 fatty acid ratio, which is crucial for reducing inflammation – and inflammation is an energy killer. These proteins provide the amino acids necessary for muscle repair, hormone production, and neurotransmitter synthesis – all vital for sustained energy and brain function. They also keep you feeling full and satisfied, preventing those blood sugar spikes and crashes that leave you reaching for a sugary pick-me-up. Plus, the iron in red meat is a critical component for oxygen transport in your blood, directly impacting your energy levels. A deficiency here and you'll feel absolutely wiped out.

Next, we have the magnificent world of fruits and vegetables. This is where you get your vitamins, minerals, antioxidants, and fiber – all the micronutrients essential for every cellular process, including energy production. I often tell people to "eat the rainbow." Dark leafy greens like spinach and kale are nutrient powerhouses, packed with magnesium, which plays a crucial role in ATP (adenosine triphosphate) production – the primary energy currency of your cells. Berries are low in sugar but high in antioxidants, fantastic for reducing oxidative stress that can drain your energy. Non-starchy vegetables should form the bulk of your plate, offering satiety without the carbohydrate overload that can lead to energy dips. Starchy vegetables like sweet potatoes and squash are also fantastic, providing complex carbohydrates for sustained energy, especially if you’re active. Don't be shy with these; load up your plate! They’re the unsung heroes of energy, providing the raw materials your body needs to hum along efficiently.

Finally, we round out the energy-boosting pillars with nuts, seeds, and healthy fats. Forget the outdated fear of fat; healthy fats are your friends, especially for energy! Avocados, olive oil, coconut oil, and ghee are packed with healthy monounsaturated and saturated fats that provide a stable, long-burning fuel source. Unlike carbohydrates, which can cause rapid energy spikes and drops, fats offer sustained energy without the roller coaster ride. Nuts and seeds, in moderation, also contribute healthy fats, protein, and fiber, along with essential minerals like selenium and zinc. Think almonds, walnuts, chia seeds, and flax seeds. They’re excellent for satiety and provide a steady trickle of energy, preventing those dreaded mid-morning or afternoon slumps. Just be mindful of portions, as they are calorie-dense. These healthy fats are also critical for brain health, supporting cognitive function and warding off brain fog, which, let's be honest, is a major drag on your perceived energy.

Pro-Tip: The Quality Conundrum Don't skimp on quality when it comes to your protein and fats. Grass-fed, pasture-raised, wild-caught – these aren't just buzzwords. They signify a vastly superior nutritional profile, richer in omega-3s, vitamins, and antioxidants. This directly translates to more readily available nutrients for your body's energy production systems. Investing a little more here will pay dividends in how you feel.

The Modern Culprits: Foods That Drag You Down

Now, let's flip the coin and talk about the stuff we need to show the door. These are the foods that, while ubiquitous in the standard Western diet, are often the primary drivers of inflammation, gut dysfunction, blood sugar imbalances, and ultimately, your chronic energy drain. It's not about being "bad" foods, per se, but rather about recognizing that our bodies are not equipped to handle them efficiently, leading to a cascade of energy-sapping physiological responses.

Top of the list are grains. This includes everything from wheat, rice, corn, oats, to barley. The big issues here are gluten (in wheat, barley, rye) and other anti-nutrients like lectins and phytic acid. Gluten is a well-known inflammatory trigger for many, not just those with celiac disease. It can cause gut permeability ("leaky gut"), allowing undigested food particles and toxins to enter the bloodstream, triggering an immune response that consumes a huge amount of your body's energy. Lectins, found in abundance in grains (and legumes), can also irritate the gut lining, leading to inflammation and digestive distress. Phytic acid binds to minerals like zinc, iron, and magnesium, preventing their absorption – and remember, magnesium is critical for cellular energy. So, not only are grains often inflammatory, but they can also block your absorption of crucial energy-boosting minerals. Beyond the anti-nutrients, most modern grains are highly refined, meaning they spike your blood sugar rapidly, leading to the inevitable crash that leaves you reaching for more carbs and feeling utterly drained.

Next up, legumes. Beans, lentils, peanuts, and soy products fall into this category. Like grains, legumes are rich in lectins and phytic acid. While some traditional preparation methods (like prolonged soaking and sprouting) can reduce these anti-nutrients, our modern rushed lifestyles often skip these steps. For many, legumes can cause digestive upset, bloating, and gas, all signs of gut irritation that divert energy from other bodily functions. Think about it: if your digestive system is constantly battling against irritants, it's expending energy that could otherwise be used to fuel your brain or muscles. Soy, in particular, can also have hormone-disrupting effects for some individuals, further complicating the energy picture. Removing them can be a revelation for digestive comfort and sustained energy.

Then there's the controversial topic of dairy. While some people tolerate dairy just fine, a significant portion of the population struggles with it. The two main culprits are lactose (milk sugar) and casein (milk protein). Lactose intolerance can lead to digestive discomfort like bloating, gas, and diarrhea, again, draining energy. Casein, particularly A1 beta-casein found in many modern dairy breeds, can be inflammatory for some, triggering immune responses similar to gluten. If you’ve ever felt sluggish or congested after consuming dairy, it’s a sign your body might not be thrilled with it. Removing dairy often leads to clearer skin, fewer digestive issues, and a noticeable boost in energy for those who are sensitive.

And finally, the obvious villains: refined sugars and processed foods. These are the silent assassins of your energy levels. Refined sugars (sucrose, high-fructose corn syrup, etc.) cause rapid blood sugar spikes, followed by an equally rapid crash. This roller coaster destabilizes your energy, leaving you craving more sugar and perpetually in a state of "sugar low." Processed foods are usually packed with these sugars, unhealthy industrial seed oils (canola, soy, corn, sunflower), artificial ingredients, and empty calories. They offer little to no nutritional value and actively contribute to systemic inflammation. Your body struggles to recognize and process these Frankenfoods, leading to digestive stress and a constant drain on your energy resources. Cutting these out is arguably the single most impactful step you can take for immediate energy improvement. It's like removing a constant drag on your system.

Insider Note: The Seed Oil Scourge Industrial seed oils (canola, corn, soy, sunflower, safflower, cottonseed, grapeseed) are high in unstable polyunsaturated fatty acids that become highly inflammatory when heated or processed. They're ubiquitous in processed foods and restaurant cooking. Even if you're avoiding grains and sugar, if you're consuming these oils, you're still fueling inflammation, which directly impairs your cellular energy production. Stick to olive oil, avocado oil, coconut oil, and ghee.

Paleo Staples (Energy Boosters)	Modern Culprits (Energy Drainers)
Grass-fed Meats & Poultry	Grains (Wheat, Rice, Corn, Oats)
Wild-caught Fish	Legumes (Beans, Lentils, Peanuts, Soy)
Pasture-raised Eggs	Dairy (Milk, Cheese, Yogurt – for some)
Abundant Fruits (Berries, Apples, Pears)	Refined Sugars (Sucrose, HFCS)
All Non-starchy Vegetables (Leafy Greens, Broccoli, Bell Peppers)	Processed & Packaged Foods
Starchy Vegetables (Sweet Potatoes, Squash)	Industrial Seed Oils (Canola, Soy, Corn)
Healthy Fats (Avocado, Olive Oil, Coconut Oil, Ghee)	Artificial Sweeteners & Additives
Nuts & Seeds (Almonds, Walnuts, Chia, Flax)	Alcohol (excessive amounts)

The Pre-Transition Phase: Setting Yourself Up for Success (and Avoiding the Paleo Flu)

Successfully transitioning to a Paleo diet for better energy isn't just about what you eat; it's about shifting your mindset, preparing your environment, and understanding the journey ahead. Rushing in without proper preparation is a recipe for frustration, cravings, and the dreaded "Paleo flu" hitting you like a freight train. Trust me, I’ve seen countless people jump in headfirst, only to crash and burn within days because they didn’t lay the groundwork. This pre-transition phase is your secret weapon, allowing you to build momentum and resilience before the real dietary changes even begin. It's about empowering you, not depriving you.

Mental Preparation and Goal Setting: Beyond Just "Eating Healthy"

Before you toss out every non-Paleo item in your pantry, take a moment. Sit down. Think. Why are you really doing this? "Eating healthy" is too vague. For this journey, our primary focus is "better energy." Get specific. Do you want to stop needing an afternoon nap? Do you want to wake up feeling refreshed without hitting snooze five times? Do you want to have enough energy to play with your kids after work, or tackle that passion project you've been putting off? Write these goals down. My personal "why" was to stop feeling like a zombie and finally have the mental clarity to write without constant struggle. This deeper understanding will be your guiding star when cravings hit or motivation wanes.

It’s also crucial to set realistic expectations. This isn’t a magic pill. You won’t wake up on day two feeling like a superhero (though some people do experience rapid shifts!). There will be an adjustment period. You might feel a little rough for a few days – that's the "Paleo flu," which we'll discuss. Understand that this is a process of unlearning old habits and building new ones. It’s a journey, not a destination. Don't aim for perfection; aim for consistency and progress. Embrace the learning curve. This mindset shift is about recognizing you're investing in your long-term health and vitality, not just embarking on a quick fix. Celebrate small victories, like successfully resisting a sugary treat, or cooking a new Paleo meal. This positive reinforcement is absolutely vital for sustained motivation.

Kitchen Overhaul: Purge, Stock, and Tools

This is where the rubber meets the road. Your kitchen is either your biggest ally or your fiercest foe in this transition. You cannot expect to succeed if your pantry is still stocked with all the tempting, energy-sapping foods you’re trying to avoid. It’s like trying to quit smoking while keeping a pack in your pocket. So, embrace the purge! Go through your pantry, fridge, and freezer. Read labels. Anything with grains, legumes, refined sugar, industrial seed oils, or questionable additives needs to go. Donate it, give it to friends, or just toss it. Out of sight, out of mind – truly. This creates a clean slate and removes decision fatigue when you’re hungry.

Once the purge is complete, it's time to stock up. This is the fun part! Make a detailed shopping list based on the Paleo pillars we discussed. Focus on fresh produce, quality meats, eggs, and healthy fats. Here's a quick starter list:

Proteins: Chicken breasts/thighs, ground beef, salmon fillets, eggs, bacon (sugar-free, uncured).
Vegetables: Spinach, kale, broccoli, cauliflower, bell peppers, zucchini, sweet potatoes, onions, garlic.
Fruits: Berries (strawberries, blueberries), apples, avocados, bananas.
Healthy Fats: Olive oil, coconut oil, avocado oil, ghee (clarified butter), nuts (almonds, walnuts) and seeds (chia, flax) in moderation.
Pantry Staples: Canned diced tomatoes, apple cider vinegar, various herbs and spices, sea salt.

Having the right basic cooking tools also makes a huge difference. You don't need a gourmet kitchen, but a good set of knives, a cutting board, a few reliable pans, and maybe a slow cooker or instant pot can be game-changers for meal prep. Batch cooking will become your best friend, allowing you to have healthy, ready-to-eat meals on hand, preventing those desperate moments where you might reach for something non-Paleo out of convenience.

Hydration and Sleep: The Often-Forgotten Energy Boosters

We always talk about food, but honestly, if your hydration and sleep are off, no diet in the world will give you optimal energy. These are low-hanging fruit for energy improvement, and you can start optimizing them today, even before you make any dietary shifts.

Let's start with hydration. Most people are chronically dehydrated without even knowing it. Slight dehydration can manifest as fatigue, brain fog, and headaches – all things you’re trying to eliminate! Your cells require water for every metabolic process, including converting food into energy. Aim for at least 8-10 glasses of filtered water a day, more if you’re active or it’s hot. Add a pinch of sea salt to some of your water to replenish electrolytes, especially when moving to Paleo, as you’ll be cutting out processed foods that often contain high sodium, and initial carb restriction can lead to increased water excretion. Herbal teas are also great. Limit sugary drinks, even diet sodas, as they offer no nutritional value and can have their own set of health drawbacks. Just making a conscious effort to sip water throughout the day can make a noticeable difference in your baseline energy levels.

Pro-Tip: Electrolyte Reset When you dramatically reduce carbohydrates, your body sheds a lot of water and electrolytes. This is a major contributor to the "Paleo flu." To combat this, add a pinch of good quality sea salt (like Himalayan pink salt or Celtic sea salt) to your water, or try an electrolyte supplement without added sugar. Bone broth is also a fantastic source of electrolytes and minerals.

And then there's sleep. Oh, glorious sleep! It’s the ultimate energy restorer, and yet, we treat it like an optional luxury. Chronic sleep deprivation is a direct pathway to chronic fatigue, impaired cognitive function, and increased cravings for quick energy fixes (hello, sugar!). Aim for 7-9 hours of quality, uninterrupted sleep every night. This isn't just about being in bed; it's about creating an environment conducive to deep, restorative sleep. Here’s how:

Consistency: Go to bed and wake up at roughly the same time every day, even on weekends.
Darkness: Make your bedroom as dark as a cave. Blackout curtains, eye mask – whatever it takes.
Coolness: Keep your bedroom cool, ideally between 60-67°F (15-19°C).
Silence: Use earplugs or a white noise machine if needed.
Screen Time: Avoid screens (phones, tablets, computers, TV) for at least an hour before bed. The blue light disrupts melatonin production.
Wind-down Routine: Develop a relaxing pre-sleep ritual – a warm bath, reading a physical book, gentle stretching, meditation.

Prioritizing sleep means prioritizing your energy. It’s non-negotiable for anyone serious about reclaiming their vitality.

The Paleo Flu: Anticipate, Mitigate, and Conquer

Let's be real for a moment: the first few days or even a week of transitioning to Paleo can be a bit… rough. This isn't a sign you're doing something wrong; it's a completely normal physiological response to shifting your body’s primary fuel source and detoxing from inflammatory foods. It's colloquially known as the "Paleo Flu" or "Keto Flu" (if you're going very low carb). Think of it as your body grumbling and complaining as it cleans house and adapts.

What can you expect? Symptoms often mirror a mild flu: headaches, fatigue, irritability, brain fog, muscle aches, and sometimes digestive upset. Why does this happen? Primarily, it’s due to a few factors. First, when you cut out refined carbohydrates and sugars, your body switches from relying on glucose as its primary, quick-burning fuel to fat. This metabolic shift takes time, and your body isn't immediately efficient at burning fat. Second, you’re likely shedding a lot of retained water, and with it, crucial electrolytes like sodium, potassium, and magnesium. Third, your gut microbiome is undergoing a significant change, as the bacteria that thrived on processed foods and sugars start to die off, while beneficial bacteria begin to flourish. This can temporarily lead to digestive symptoms. And finally, for some, it's a mild withdrawal from sugar and gluten, which can have addictive properties.

The good news? It's temporary, and you can significantly mitigate its severity. Most people find the worst symptoms subside within 3-7 days. Here’s how to conquer it:

Hydrate, Hydrate, Hydrate: Drink plenty of water. This is your number one defense.
Electrolyte Replenishment: As mentioned, add sea salt to your water, drink bone broth, and consider an electrolyte supplement. This is critical for preventing headaches and fatigue.
Rest: Don’t try to be a hero. Listen to your body. Prioritize sleep and reduce strenuous exercise during the first week. Naps are your friend if you need them.
Eat Enough: Don't under-eat. Your body is working hard to adapt. Focus on nutrient-dense Paleo foods, especially healthy fats, to keep you satiated and provide a stable energy source. Avocados, fatty cuts of meat, and coconut oil are great for this.
Be Patient and Kind to Yourself: Understand that this is a phase. Remind yourself why you're doing this – for sustained energy and vitality. It will pass, and the rewards on the other side are absolutely worth it.

By anticipating the Paleo flu and having a plan to address it, you'll sail through this initial phase much more smoothly and confidently.

The Transition Strategies: Your Roadmap to Sustainable Paleo Energy

Okay, you're mentally prepared, your kitchen is primed, and you understand the basics. Now, how do we actually do this? There isn’t a one-size-fits-all approach, and what works for one person might be entirely overwhelming for another. The goal here is sustainability, not a short-lived sprint. We want to build habits that will stick, leading to a consistent, elevated energy baseline in your life. It’s about finding your path, one that feels manageable and empowering, not restrictive.

Cold Turkey vs. Gradual Approach: Which Path is Right for You?

This is a fundamental decision you’ll need to make upfront. Both "cold turkey" and "gradual" have their merits and drawbacks, and the best choice really depends on your personality, willpower, and current dietary habits.

The Cold Turkey Approach means waking up one day and committing 100% to Paleo. No grains, no legumes, no dairy, no sugar, no processed foods – all gone, starting now.

Pros: For some, this sharp break is incredibly effective. It's like ripping off a band-aid. You experience the "Paleo flu" sooner and get it over with. There’s no ambiguity, which reduces decision fatigue. You might see results, especially in energy, more quickly, which can be highly motivating. It cultivates a strong sense of commitment and discipline from day one. I've seen people thrive with this, especially those who are highly self-disciplined and motivated by quick, noticeable changes.
Cons: It can be very challenging and overwhelming for others. The sudden dietary shift can hit you hard with withdrawal symptoms and intense cravings. If you're not prepared, it can lead to burnout, frustration, and a quick relapse. Social situations can be incredibly awkward initially, and cooking every meal at home becomes a necessity. This approach requires significant mental fortitude and a very prepared environment. If you're someone who thrives on slow, steady progress, this might feel like too much pressure.

The Gradual Approach involves slowly phasing out non-Paleo foods over a period of weeks or even a couple of months.

Pros: This is often less intimidating and more sustainable for many. It allows your body and mind to adjust slowly, potentially reducing the severity of the "Paleo flu." You can focus on eliminating one category of food at a time, mastering it, and then moving to the next. This build-up of small successes can be incredibly motivating. For example, week one might be "no sugar," week two "no grains," week three "no legumes," and so on. This approach also gives you more time to experiment with new Paleo recipes and build a repertoire, making the transition feel less like deprivation and more like culinary exploration. It’s excellent for building long-term, sustainable habits without the whiplash.
Cons: It can prolong the transition period, and for some, the slower pace means more opportunities to cheat or fall back into old habits. The lines can become blurry, making it harder to stick to the plan strictly. You might not experience the dramatic "aha!" moment of renewed energy as quickly, which could lead to discouragement for those who need immediate gratification. It requires a different kind of discipline – consistent, sustained effort over time rather than one big push.

Self-assessment: Which one resonates more with your personality? Are you an "all-or-nothing" person, or do you prefer slow and steady? There's no right or wrong answer, only what's right for you. I personally recommend a slightly modified gradual approach for most people, easing in but making sure each step is firm.

Phase 1: The First Few Weeks – Detox and Discovery

Okay, let's assume you've made your decision – whether it's cold turkey or the initial steps of a gradual transition. The first few weeks are critical. This is where you’ll experience the biggest shifts, both positive and potentially challenging. Your primary focus here is removal and stabilization.

Focus on removing major culprits (grains, sugar, processed foods): Regardless of your approach, these are the big hitters for energy drainage. Start with a strict elimination of refined sugars, all grains (yes, even "healthy" whole grains like brown rice and oats), and anything that comes in a package with a long ingredient list. This alone will dramatically reduce inflammation and stabilize your blood sugar. It's often shocking to realize how much sugar is hidden in everyday foods, even savory ones. You need to become a label-reading ninja. You're aiming to simplify your plate significantly here. Think meat, fish, eggs, and plenty of non-starchy vegetables.

Managing cravings: This is where many people stumble. Cravings for sugar and carbs can be intense, especially in the first week. Your body is used to those quick hits of dopamine and serotonin.

Stay hydrated: Often, thirst is mistaken for hunger or cravings.
Eat enough fat and protein: These are incredibly satiating. If you're feeling hungry, grab an avocado, a handful of almonds, or some leftover chicken. Don't restrict calories too much initially; focus on nutrient density.
Distraction: Go for a walk, call a friend, read a book. Sometimes, the craving passes in 15

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