The 3-1 Method: A simple way to reduce sugar cravings & stop overeating
Let’s talk about something that comes up a lot in my coaching conversations…
“Why do I eat so well all day and then face-plant into the snacks at 8pm?”
Sound familiar?
You're not alone and no, it's not a lack of willpower.
Most of the time it’s actually biology.
If you’re going long periods without fuelling your body properly during the day, your blood sugar dips, energy crashes, and your brain starts screaming for a quick fix to your hunger!
Enter the 3-1 Method.
What is the 3-1 Method?
It’s a simple and flexible approach to fuelling your body throughout the day:
3 meals and 1 snack. Every day.
That’s it. Three satisfying meals, spaced out every 4-6 hours, with one planned snack in between. No rigid rules. No calorie-counting. Just regular, balanced eating to help your body and brain stay steady and satisfied.
This isn't about being perfect, it’s about being strategic.
Why it works:
When you go too long without eating, your blood sugar drops. Your body interprets this as a mini emergency, and suddenly your brain is demanding fast energy. Usually in the form of sugar, processed carbs, or ultra-palatable snacks.
Eating regularly—especially meals with protein, fibre, and healthy fats—keeps your blood sugar levels more stable throughout the day.
✅ That means fewer cravings.
✅ More steady energy.
✅ Less of that “I’ll just have one” that turns into twelve.
✅ And better mood and focus, too.
What a 3-1 day might look like
Here's a quick example:
Breakfast: Greek yogurt with berries, oats, chia seeds, and almond butter
Lunch: Chicken and roasted veg in a wholemeal wrap with hummus
Afternoon snack: Handful of almonds and a banana (or protein bar, or Skyr yogurt)
Dinner: Salmon, sweet potato, and broccoli with olive oil & lemon
Notice how there’s protein, fibre, and a bit of fat in each meal? That’s want we want!
Why midlife women especially benefit from this
In perimenopause and beyond, your blood sugar regulation can become more sensitive. Cortisol (your stress hormone) may also be elevated, especially if you’re under-eating, overtraining, or under-recovering. This can make cravings worse and increase emotional eating patterns.
The 3-1 Method changes this by…
Giving you consistent fuel
Helping you feel grounded and in control
Preventing the binge-restrict cycle that so many women feel trapped in
And honestly? It feels good to eat properly. You’re not meant to be starving until dinner. You’re meant to have energy and strength and focus. Regular eating helps that happen.
This is NOT another food rule
This is about supporting yourself with a structure that works and not punishing yourself with restriction.
This is about building a strong base day-to-day to make empowered choices from.
Try it this week:
Want to give it a go?
Ask yourself… “What will my 3 meals and 1 snack be today?”
Most of all pay attention to how your body feels when you eat consistently vs. when you skip meals or go too long without fuelling.
You might find your cravings are a red flag- your body trying to get your attention.
Want more simple food strategies like this that actually work?
Pop me a message- I’d love to help you feel strong, steady and sugar-craving free.