Not a diet. Eight weeks of real food — no calorie counting, no white-knuckling — that recalibrates your appetite, so sugar stops running the show. Planned and done for you.
★★★★★ 4.8 from 1,247 reviews · 500,000+ graduates since 2011. Real graduate photos, shared with permission. Outcomes vary — always work with your treating clinician.
“Rather than food being an enemy waiting to ambush me with cravings, it’s become a friend.”
“No cravings, no thinking about the next snack. Just hungry for three meals a day.”
“For the first time in 25 years, I was waking up feeling refreshed.”
Sugar hides in sauces, “healthy” bars, yoghurts and breads, and keeps you on a loop of highs, slumps and cravings. Cravings are physiology, not a character flaw. Change the food, and the fight quietly ends.
1. ABS, Australian Health Survey: Consumption of added sugars, 2011–12. 2. Ng SW et al. J Acad Nutr Diet 2012;112:1828–34 (85,000+ US supermarket foods). 3. Wise PM et al. Am J Clin Nutr 2016;103:50–60. General information, not medical advice.
The afternoon slump eases and sweet things stop calling so loudly.
Weeks 1–2: cut back, then Operation QuitReal food tastes sweeter on its own, and energy feels steadier from morning to night.
Weeks 3–4: read the label, Clean WeekBerries, kiwi and citrus come back, and you’ll be surprised how sweet they taste.
Weeks 5–6: eating out, sweetness comes backLabels are second nature and you have the habits to keep going long after.
Weeks 7–8: real food, food freedomBased on what members tell us. Experiences vary from person to person.
No calorie counting, no green-juice cleanses. Full-fat, colourful, generous food you could happily serve to anyone.
Sun Mexican Street Burger
Mon Tuscan Chicken Panzanella
Tue Rockin’ Beef ’n’ Broccoli
Wed Kale + Salmon Caesar Salad
Thu Sesame Haloumi Bites with Peach + Corn Salad
Fri Spring Chicken Paella
Sat Super Satay Soba SaladAnd that’s just dinner.
Breakfasts like a savoury cheese scone with a fried egg and greens. Lunches mostly cooked once, eaten twice. A Sunday cook-up to get ahead. Vegetarian plans and all four seasons inside.
Start Week 1 →Plans are built around in-season ingredients and leftovers are planned in. No half-used veg wilting in the fridge: everything gets used up.
Veg at every meal, even breakfast. Crowding out is the trick: fill up on so much of the good stuff there’s no room left for the rest.
No sad salads, no green-juice cleanses. Generous, colourful, real food you could happily serve to your mother-in-law.
Fruit takes a short break to reset your taste buds. From Week 6 it’s back, with treats made from real food to share.
Set it up for the way you live, then change it whenever you like. Your meal plans and shopping list update to match.
✓ Sage, whenever you need it✓ 16 weeks of access✓ 5 free eBooks (worth $99)
Answers at 3pm, at the shops, at dinner.
“It’s 3pm and I want to snack.”
A steadying swap, not a lecture.
Sage is an AI assistant built on 15 years of IQS recipes and the Program. For medical questions, see your GP.
Also inside
$90 total, or 4 × $22.50 with Afterpay. Complete Week 1. If you're not feeling a real difference, email us within 14 days for a full refund. No forms, no follow-up questions.
Mostly, yes. Week 4 is Clean Week: no alcohol, gluten or coffee, Monday to Friday. Outside that, dry wine and spirits are low in sugar; it's dessert wines and sugary mixers to watch. Many people find their tolerance drops once the sugar's gone.
Yes. This isn't low-carb or anti-bread — it targets added sugar, not real food. Sourdough is our pick (the fermentation is gentler on your blood sugar); as a rule of thumb, look for a loaf with 4g of sugar per 100g or less.
Yes, in moderation — and go dark, 85% or higher. It's paused in Week 2 (Operation Quit), and by Week 8 you choose your own sugar, up to 6–9 teaspoons a day.
Week 2 is Operation Quit: all sugar, sweeteners and fruit out, even berries, for seven days. From Week 6, berries, kiwi and citrus come back. It's short, it's deliberate, and it's the fastest way to turn the sweet-tooth dial down.
Yes — keep your coffee. Just mind what goes in it: the two sugars and the flavoured syrup are the issue, not the coffee itself.
In Week 2 we pause all of them — honey, maple, agave, the lot. From Week 6, rice malt syrup or stevia come back in moderation.
No. It's real, protein-forward food and you eat properly. Most people are surprised how full and steady they feel once the sugar rollercoaster stops.
Neither. You'll eat carbs. The program goes after added and hidden sugar — not whole foods, and not a whole food group.
Yes — it's built for anyone. Real food, no calorie counting, no gendered nonsense. Plenty of couples and whole households do it together.
Some graduates do; many don't set out to. We lead with energy, sleep, cravings and mood rather than the scale — that's where the honest, lasting change tends to show up first. Outcomes vary.
Please talk to your GP or midwife before you start. Pregnancy and breastfeeding change what your body needs, and they know your situation. The recipes are real, everyday food, and many members cook them for the whole family.
Plenty of our 500,000 graduates had too. This isn't a diet — it's an eight-week education in how your own body works, so the change holds after week eight instead of unravelling.
That's exactly who it's built for. The plan and shopping list are done for you, and many meals are under 15 minutes.
No. One payment of $90 gets you 16 weeks of everything: the 8-week program, plus 8 more weeks to revisit any week. After that you can keep it all for $10 a month, cancel any time, or simply stop. Or split the $90 into 4 × $22.50 with Afterpay.
Founded in 2011 by Sarah Wilson, and run today under the IQS team — 15 years, half a million graduates, the same real-food, science-backed approach.
Fewer 3pm crashes. Quieter cravings. Meals you actually want to cook. Outcomes vary — but that's what most women are here for.
