In an episode of The Fat Kid Show Podcast aired on February 28, nutritionist Khyati Rupani offered a straightforward strategy for individuals struggling to lose weight due to cravings. Rather than eliminating favourite foods, she suggests taking three small bites to savour the flavour and then stopping before feelings of guilt arise. Khyati, who has successfully lost 40 kg, emphasizes this approach.

What are the benefits of the 3-bite rule?

The 3-bite rule encourages mindful eating, fostering a healthier relationship with food and facilitating weight loss. By restricting yourself to three bites, you inherently manage your portion sizes. Khyati emphasizes that this rule is centred on relishing your favourite foods in moderation, which can alleviate feelings of guilt and deprivation. She asserts that taking the time to savour each bite can enhance the satisfaction and pleasure derived from your meals.

What is the 3-bite rule?

She stated, "As you embark on your weight loss journey, it is important not to impose restrictions on everything except for truly harmful items. Cookies, biscuits, and pastries fall into the category of harmful foods. They can significantly undermine your health, so they should be avoided. However, we should begin with the principle of not denying yourself a samosa. Feel free to enjoy a few bites; even if you consume an entire samosa, feelings of guilt are likely to arise. Will that bring you joy? Certainly not! By the time you finish the last bite, guilt will set in. It is essential to transform the experience of enjoying a samosa or any treat into something pleasurable. Whether you take five bites or fifty, the flavour remains unchanged."

Khyati further elaborated, "Begin by allowing yourself four bites and adhere to that limit. You will find greater self-acceptance. Once you have mastered the four-bite rule, you can then introduce the three-bite rule. It is important to clarify that a 'bite' does not equate to a tablespoon; rather, it is akin to a teaspoon. If I enjoy something, I will take two bites of it—if you adopt this approach, you will achieve mental tranquillity. Your hormonal balance will also improve significantly."

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