Why this works (the “Pampy logic”) 🧠

You’re aiming to calm down the stuff that makes women say: “I feel puffy, heavy, snacky, and my body’s not listening.” This 4-day reset is a metabolic circuit-breaker — not “forever lifestyle”, not “perfect balance”, just a clean short push.

⏱️ Time-restricted eating 17:7 (skip breakfast)

Gives insulin a break (less “storage mode”, more “use mode”). Reduces constant grazing → cravings settle because blood sugar stops doing the rollercoaster thing. Many women feel less bloated within 48–72 hours simply from fewer insulin spikes + less late snacking.

🚫🍷 Zero alcohol

Alcohol is a metabolic “priority fuel” — the body burns it first and parks fat burning. It also worsens sleep quality, increases appetite the next day, and increases fluid retention for many women.

🥖 Minimal processed carbs (bread/pasta/grains like wheat/rye/barley)

Easy to overeat, spikes appetite for many, and drives the “puffy + hungry again” cycle. Cutting them for 4 days often reduces water retention (glycogen + sodium) and calms inflammatory bloat in people who are sensitive.

🚫🍭 Zero refined sugar + 🚫🍎 no fruit (yes, even “healthy” fruit)

This is short-term and deliberate: fruit can keep sweet cravings alive. Four days without sweet taste is often enough to reset the palate — veg starts tasting sweet again.

🍽️ ~30% smaller portions (but NOT hunger-misery)

You want a clear deficit without flipping into “grehlin-amped panic eating”. Light hunger is ok. Emotional hunger is not. If hunger is too high: add more veg and/or a little more protein.

🥦 Daily fibre via Aussie veg

Fibre improves satiety, supports regularity, slows glucose spikes, and feeds gut bugs. Veg volume helps you eat less energy while still feeling like you ate.

☕ Coffee/tea + ½ tsp MCT

Helps satiety and compliance during the fasting window. Tiny dose keeps it “not a meal”, but makes the fast doable for busy women.

🚶‍♀️ + 🏋️ Exercise rules

Hard cardio can ramp hunger + cravings (especially stressed peri/meno women). So: cardio is conversational only. Resistance sends the signal: keep muscle and improves glucose handling without needing a sweat-fest.

Safety note: if pregnant, history of eating disorders, diabetes meds, kidney disease, reflux issues, or BP meds — modify with clinician oversight.

Hour-by-hour template ⏰

Same structure each day. Consistency is the whole point.