Week 1: The Surprising Power of Swapping, Not Suffering

I made it to the first Friday check-in!

When I launched this 28-day experiment last week, I confessed that my biggest challenge would not be waving goodbye to potatoes. It would be breaking the invisible, comforting routines that quietly run my day without me even thinking about them.

One week later, I have some fascinating discoveries to share. It turns out that you really can reprogramme your brain... you just have to be a little sneaky about it.

The First Week

To be completely honest, I did not feel grumpy or sluggish at all. Everything went surprisingly smoothly during the first few days.

One thing I did notice was that I needed to use the bathroom more often. From what I have read, when you reduce refined carbohydrates and sugar, the body often sheds stored water during the first week, so I suspect that may have been part of what I was experiencing.

Another pleasant surprise was my sleep. Instead of waking up during the night for no obvious reason, I slept right through on most nights. Whether that was because of the changes I made or simply a coincidence, I cannot say for certain, but I it was a very welcome improvement.

I have never really struggled with my energy levels, but for most of the week I felt incredibly energised. Then, on Sunday... boom! I definitely experienced a bit of a slump. It was not terrible, but I could tell my body was adjusting.

The Morning Switch: Moving Beyond the Rusk

As you know, my biggest hurdle was facing a cup of coffee without a South African rusk to dunk into it. On Day 1, Greek yoghurt felt like a rather sad consolation prize.

So, I decided to stop trying to replace the rusk altogether. Instead, I changed the menu completely. This week, my mornings started with two scrambled eggs and half an avocado. They keep me full for much longer and fuel my morning treadmill and StairMaster sessions beautifully.

Now, before you think I have completely forgotten about rusks... not even close. The cravings are very real. Every morning, I still look longingly at the rusk jar before reminding myself, "Not today."

In fact, this weekend I found myself ferociously searching the Internet for low-carb rusks. I was convinced someone, somewhere, must have invented one. I was even prepared to bake my own if I had to!

So no, I have not fallen out of love with rusks. I simply know that, for now, this breakfast is a better choice. My taste buds are still negotiating, but my body seems perfectly happy with the arrangement.

The Evening Strategy: Upgrading the Indulgence

I am one of those people who checks the dessert menu before almost anything else. I have always had a sweet tooth, and I will happily admit that there have been evenings when cheesecake and ice cream became supper instead of a balanced meal.

So, I knew this would be my biggest challenge. But interestingly, it has not been. The rusks have been far harder to give up than the sweets.

I also knew I did not want this experiment to become an exercise in deprivation. Sweets and chocolate are some of life's simple pleasures, and I have no intention of pretending otherwise.

Instead of banning sugar completely, I bought a slab of high-quality dark chocolate (Lindt Dark Chocolate, to be exact). Every evening, I allow myself exactly two blocks.

In the past, I would often mindlessly work my way through a packet of Liquorice All Sorts or fruit gums without giving it much thought.

Now, because the chocolate is rich and luxurious, I slow down and savour every bite. I am not overdoing it, I do not feel deprived, and those four packets of Liquorice All Sorts are still safely hidden away. So far, they have stayed exactly where I left them.

My Biggest Lesson This Week: Swapping, Not Suffering

This week taught me something I had never really thought about before.

When we decide to change our lives, our instinct is often to rely on willpower only. We tell ourselves what we cannot have, what we should avoid, and how disciplined we need to be. But perhaps lasting change works differently. Instead of taking something away, what if we replaced it with something better? I did not simply remove my morning rusk; I replaced it with a breakfast that keeps me satisfied for hours.

I did not ban my evening treat; I swapped mindless sugar for something richer, smaller, and far more enjoyable.

The surprising part is that I actually felt as though I was eating more than before. I was never hungry, never felt deprived, and never found myself counting down the days until the experiment ended.

Changing midlife habits is not about suffering. It is about making choices that genuinely nourish your body while still leaving room for joy. And after just one week, that feels like a lesson worth keeping.

See you next Friday for my Week 2 update!

— Frannie ☕️

I would love to hear from you!

Have you ever replaced an old comfort food with a healthier option, only to discover you actually preferred it? Or perhaps, like me, are you still negotiating with a favourite treat? What has been your biggest healthy swap? Let me know in the comments below!