Play The One-Food-Flip (OFF) Game: Your 7-Week Health Reset

One-Food-Flip (OFF) Game

Tired of the endless cycle of yo-yo dieting? If you’re ready to ditch restrictive plans that leave you feeling deprived and frustrated, you’re in the right place.

The One-Food-Flip (OFF) Game is designed to help you escape the diet roller coaster and achieve sustainable results in just 7 weeks.

It’s a simple, science-backed way to turn OFF unhealthy habits and turn ON a healthier lifestyle, one small step at a time.

This method works wonders, whether your goal is:

  • Weight loss: Many people find that as they improve the quality of their food choices, their weight naturally balances out.
  • Overall health: Nourishing your body with nutrient-rich foods can improve energy levels, mood, sleep, and reduce your risk of chronic diseases.
  • Specific health conditions: The OFF Game can be tailored to address specific health concerns like high blood sugar, high blood pressure, high cholesterol, or fatty liver.

The secret? This game focuses on playing, not achieving a specific outcome.

It requires minimal effort and costs you nothing, except the willingness to try something new.

I’m passionate about helping people eat better and feel better, and I’m offering this game for free because I believe everyone deserves to experience the joy of a healthy lifestyle.

The Science Behind It

The OFF Game is rooted in a simple yet powerful concept supported by solid research: In the long term, the quality of your food matters more than the quantity. Certain foods are linked to weight gain and poor health, while others promote a healthy weight and well-being. [1][2][3]

Instead of focusing on eating less, this game empowers you to gradually replace one “bad” food with a healthier option each week. This gentle approach allows your taste buds and habits to adapt over time, making sustainable change feel effortless.


The Goal: Play The OFF Game, Reset Your Health

Here’s the surprising secret to winning the One-Food-Flip (OFF) Game: Forget about your goal. That’s right. Whether it’s weight loss, improving your overall health, or addressing a specific condition, don’t let that outcome become your sole focus. Don’t even think about overhauling your entire diet.

Your sole focus? Complete one round of the OFF Game at a time. That’s it.

This game has the power to transform your life completely, but paradoxically, only if you don’t make that your goal. It might sound counterintuitive, but trust the process.

Weight loss, increased energy, improved mood, and better overall health – these are all potential side effects that naturally occur when you consistently play the game. By focusing on making small, sustainable changes to your eating habits, you’ll create a ripple effect of positive transformations in your life.

So let go of the pressure to achieve a certain number on the scale or fit into a specific outfit. Instead, embrace the joy of playing the OFF Game, one food flip at a time. The rest will follow.


The Rules: Your Roadmap To A Healthier You

The OFF Game isn’t a diet; it’s a learning journey designed to make healthy eating effortless and enjoyable. This game is about gradually shifting your habits, so you can sustain a healthier lifestyle for the long haul. After all, what’s the point of a temporary fix if you just return to old ways once it’s over? This is about feeling your best not just for a few months, but for years to come.

Here’s how the OFF Game works:

Food Flips

  • What is a food flip? Each week (or “round”), you’ll commit to swapping out one less-healthy food or drink with a more nutritious alternative.
  • Permanent changes: This food flip becomes your new normal. It’s not about strict avoidance, but rather shifting your default choices. For example, if you typically eat white bread, your new normal might be whole-grain bread.
  • Complete vs. partial flips:
    • Complete: Fully swapping out a food or drink (e.g., always whole-grain bread instead of white bread).
    • Partial: Replacing a food or drink on certain days or in specific situations (e.g., whole-grain bread instead of white bread once a week).
  • Your choice: You decide which food flips work best for you. Partial flips are perfectly fine, especially at the beginning. The important thing is that each flip is “forever”, that is, it becomes your normality without an expiration date. For example, if you decide to eat whole wheat bread instead of white bread at least once a week, you commit to continuing to do so consistently. In other words, you make it your normality, transforming it into a pleasant and automatic habit that you don’t even have to think about.

Levels

  • Round: One week equals one round.
  • Level: Seven rounds (or weeks) make up one level.
  • Climbing the ladder: In week 1, you’ll introduce one permanent food flip. In week 2, you’ll add a second, and so on. By the end of one level (7 weeks), you’ll have made seven positive changes to your diet!

OFF Track? No Worries, Just Get Back In The Game!

Life happens. There will be times when you stray from your planned food flips, indulge in a “cheat” meal, or even have an entire week where you’re not playing your best. Don’t panic, and definitely don’t beat yourself up about it.

Remember, the OFF Game is a journey, not a race. It’s about progress, not perfection. If a slip-up takes you off course, simply hit the pause button and then resume playing from where you left off.

Instead of viewing setbacks as failures, use them as learning opportunities:

  • Reflect: What triggered the deviation from your plan? Was it stress, a special occasion, social pressure, or simply a craving? Understanding the cause can help you anticipate and prevent similar situations in the future.
  • Restart: Don’t let one misstep derail your entire progress. Jump back into the game with renewed determination and focus.
  • Repeat (if needed): If you stumble again, that’s okay. Repeat the process of reflection and restarting. The more you play the OFF Game, the easier it becomes to make healthy choices a natural part of your life.

Remember, building a healthier lifestyle is a marathon, not a sprint. By approaching setbacks with curiosity and resilience, you’ll develop the mental strength and flexibility needed for lasting success.


Before You Play: Your OFF Game Toolkit

Before you embark on your 7-week health reset, I encourage you to equip yourself with the knowledge and tools that will set you up for success. Take some time to explore these articles, which offer valuable insights and practical tips to help you make informed and enjoyable food choices:

If you have specific metabolic health conditions, the following articles may offer additional guidance tailored to your needs:

By investing a little time upfront to educate yourself, you’ll be well-prepared to navigate the grocery store aisles, make healthy flips with ease, and create delicious meals that nourish your body from the inside out.


Ready To Press Play On Your Health Reset?

Your journey to a healthier, happier you starts now!

Instructions:

  1. Print out a new template each week and keep it somewhere visible, like your refrigerator or kitchen counter.
  2. Fill in your name, start date, and current level.
  3. Each week (or “round”), choose one food flip and write it down under the “Food Flip Goal” section. Remember, one level of the game consists of 7 rounds (weeks).
  4. Choose whether you’ll make this flip completely (100% of the time) or partially (on specific days/occasions). If partially, specify the days or occasions.
  5. At the end of the week, reflect on your experience in the “Reflection” section.
  6. Use the “Additional Notes & Observations” section to track your progress, observations, and any challenges you encounter.

Remember, this isn’t a sprint; it’s a marathon. Savor the process of discovering new foods, experimenting with flavors, and creating sustainable habits that will nourish you for a lifetime. You have the power to transform your health, one food flip at a time.


Healthy Food Flips: Your OFF Game Inspiration

This list is merely a starting point—consider it a springboard for your own delicious and nutritious food flips to kickstart your OFF Game. It’s designed to spark your creativity and show you the wide array of options available. Remember, you have the freedom to choose any food flip that aligns with your goals and preferences. Even small swaps can lead to big health wins over time. And don’t panic! The OFF Game only requires one food flip per week, so you can take it at your own pace and enjoy the process of discovering new flavors and healthier choices.

Breakfast & Baked Goods:

  • Sugary cereals/pastries → Oatmeal or muesli with fruit and nuts, unsweetened granola with yogurt, chia pudding
  • Pancakes or waffles made with white flour → Whole-wheat pancakes or waffles, chickpea flour pancakes
  • White bread → Whole-grain bread, Ezekiel bread, sprouted grain bread
  • White flour bagels → Whole-wheat bagels, sprouted grain bagels
  • Store-bought granola bars → Homemade granola bars with nuts, seeds, and dried fruit
  • Cookies or muffins → Homemade whole-grain cookies made with dates and nuts instead of refined flour and sugar, fruit with nut butter, Greek yogurt with berries, or if you prefer a savory taste, then hard-boiled egg, or veggies and hummus.

Dairy & Eggs:

  • Sugary yogurt → Plain yogurt or milk kefir with fruit, cottage cheese or ricotta with berries
  • Cow’s milk → Unsweetened almond milk, soy milk, oat milk, cashew milk
  • Cream cheese → Avocado, hummus, nut butter
  • Fatty cheese → Low-fat cheese (like ricotta), tempeh, nutritional yeast
  • Sour cream → Plain Greek yogurt, cashew cream

Main Dishes & Sides:

  • White refined cereals → Whole-grain cereals like quinoa, brown rice, farro, barley, freekeh
  • White rice or pasta → Brown rice, quinoa, whole-wheat pasta, lentil pasta, chickpea pasta, whole-berry grains
  • Red meat → Chicken, fish, mushrooms, legumes, tofu, tempeh, eggs, seitan
  • Processed deli meats as sandwich filling → Hummus, avocado, nut butter, roasted vegetables, leftover cooked chicken or fish
  • Breakfast sausage → Turkey or chicken sausage, veggie sausage, scrambled tofu
  • Beef burgers → Veggie burgers, turkey burgers, salmon burgers
  • French fries → Sweet potato fries, air-fryer fries, baked potato wedges, roasted vegetables
  • Breaded and fried chicken or fish → Baked or grilled chicken or fish with herbs and spices
  • Potatoes → Sweet potatoes, butternut squash, parsnips
  • Pre-made frozen meals → Homemade meals with fresh ingredients

Soups & Salads:

  • Pre-made creamy soups → Homemade broth-based soups with vegetables, lentil soup, pureed vegetable soup
  • Sugary salad dressings → Vinaigrette with olive oil and vinegar, balsamic glaze, lemon juice and herbs
  • Mayonnaise-heavy salads (tuna, chicken, egg) → Salads made with olive oil and vinegar, avocado-based dressings, or hummus

Snacks & Sweets:

  • Potato chips → Low-salt veggie chips, baked kale chips, roasted chickpeas, unsalted / unsweetened homemade popcorn, legume chips, edamame
  • Chocolate bar → Dark chocolate (at least 70%), trail mix with nuts and seeds, dried fruits and nuts, fruit leathers
  • Sweetened crackers → Whole-grain crackers sweetened with dates or fruit, unsweetened whole-grain rice cakes with nut butter and fruit, or just fruit with nut butter.
  • Savory crackers → Whole-grain crackers, low-carb seed crackers, roasted chickpeas, nuts and seeds, or veggie sticks and hummus.
  • Ice cream → Frozen banana “nice cream”, unsweetened frozen yogurt or fruit sorbet
  • Candy bars → Dates stuffed with nut butter (in moderation), homemade energy balls (made with nuts, seeds, and dried fruit), a small piece of dark chocolate (70% or higher), a handful of berries, or a piece of fruit.
  • Pretzels → Air-popped unsalted and unsweetened popcorn, whole-wheat pretzels

Condiments & Convenience Foods:

  • Butter → Olive oil, avocado oil, nut butter (peanut butter, tahini, cashew butter)
  • Table salt → Herbs, spices, garlic powder, onion powder, nutritional yeast, gomasio, soy sauce, low-sodium options
  • Sugary jam → 100% fruit jam, mashed banana, chia seed jam
  • Canned soup → Homemade soup or low-sodium canned options
  • Store-bought sauces (BBQ, teriyaki) → Homemade sauces with less sugar and sodium

Drinks & Other:

  • Sugary drinks → Kombucha, water kefir, coffee, tea, infused water, unsweetened smoothies
  • Coffee with sugar → Coffee with a sprinkle of cinnamon, a splash of unsweetened milk alternative (like almond or oat milk), or plain unsweetened black coffee. Your taste buds will adjust over time, and you might discover you enjoy the rich flavor of coffee even more without sugar! Experiment with different brands and roasts to find your perfect match. You can also try a small amount of maple syrup or honey in moderation, a sprinkle of cocoa powder, or a dash of vanilla extract to add flavor and sweetness.
  • Flavored instant oatmeal packets → Plain oatmeal with fruit, nuts, and spices
  • Deep-fried foods → Baked, grilled, air-fried, or steamed options
  • Added sugar → Natural sweeteners like dates, honey, or maple syrup (in moderation)

Bonus Lifestyle Flips: Elevate Your Eating Experience

These flips go beyond just swapping food items, focusing on transforming your habits and relationship with food for a more mindful and enjoyable eating experience.

  • Screen time meals → Mindful meals: Flip one meal eaten in front of a screen (TV, phone, etc.) with a mindful meal where you focus on the flavors, textures, and aromas of your food.
  • Mindlessly eating large portions → Mindfully eating smaller portions: Flip one meal where you typically eat a large portion to a smaller portion, but focus on eating slowly, savoring each bite, and paying attention to your body’s hunger and fullness cues.
  • Eating on-the-go → Sit-down meals: Swap one hurried meal eaten standing up or on the run with a relaxed sit-down meal where you take time to savor each bite.
  • Emotional eating → Mindful snacking: When you feel the urge to eat due to emotions (stress, boredom, etc.), flip to a mindful snack like a handful of nuts or a cup of herbal tea, and focus on the sensory experience.
  • Mindless snacking → Planned snacks: Swap out mindless snacking for planned snacks with healthy options like fruits, vegetables, or yogurt.
  • Eating late at night → Early dinners: Flip one late-night meal to an earlier dinner, allowing your body time to digest before bed.

Remember, these are just suggestions. Choose the lifestyle flips that resonate with you and fit into your routine. Small changes can make a big difference in your overall health and well-being.


References

[1] Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake: Cell Metabolism

[2] Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men | New England Journal of Medicine (nejm.org)

[3] The Best Diet: Quality Counts – The Nutrition Source (harvard.edu)

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