The 1600 + 2 Rule
A simple daily anchor: aim for about 1,600 calories of real food, about 2 liters of fluid, and stop drinking your calories. The whole plan on one page.
Practical, evidence-based guides from Dr. David Shusterman and The Non-Seefood Diet. Free to download, print, and share — no strings attached.
A simple daily anchor: aim for about 1,600 calories of real food, about 2 liters of fluid, and stop drinking your calories. The whole plan on one page.
Skip the complicated rules. This five-tier guide ranks foods from whole and least-processed down to ultra-processed — so you can make better choices most of the time.
See the loop — motivation, restriction, cravings, regain — mapped out, and the new pattern that interrupts it. A reminder that you’re not the problem; the cycle is.
A behavior map of the late-night craving — why willpower is lowest at night, and the “off-ramp” (Pause → Hydrate → Choose) that breaks the cycle one evening at a time.
The simplest beverage is often the best one. A clear side-by-side of better choices versus the drinks that quietly add calories — with one rule: don’t drink unnecessary calories.
Muscle is your metabolic engine. Four pillars — enough protein, resistance training, hydration, and avoiding extreme under-fueling — to keep lean mass while you lose weight.
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These tools are for general education and are not a substitute for personalized medical advice. Calorie and hydration targets vary by individual; talk with your healthcare provider about what’s right for you.
