The diet allows any kind of food, but you are encouraged to have at least 1 bite of high-protein food per meal.

Weight loss is hard, and the slow, reasonable approach can feel like a struggle. A short-term crash diet can help by motivating you with some immediate weight loss. It’s still a marathon, not a sprint, so this only works if you use the psychological boost to stick to your exercise and healthy eating plan. [3] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

You might have seen some much higher weight loss numbers promised by the 5-bite diet. Don’t believe what they’re selling! Most doctors recommend that overweight people aim to lose 1 or 2 pounds (0. 5 to 1 kg) per week. [5] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source

You can also talk to a registered dietitian (RD). This is a better choice than a nutritionist, who might not be qualified to give individual health advice. [10] X Research source It’s true that the 5 bite diet was designed by a doctor, but unfortunately even doctors sometimes promote dangerous fad diets. If a doctor is making “too good to be true” claims, trying to sell a book or product, or advertising the diet with personal testimonials, don’t trust them. [11] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source

Another approach is to increase the amount of healthy, low-energy-density foods in your diet. For instance, you can cover half your plate with green vegetables each meal, and/or replace high-energy snacks like protein bars with more filling, low-calorie food like carrots.

So if starving ourselves doesn’t work, what does? There’s no single, simple answer, but plans that build up your motivation seem to help. That means taking realistic, concrete steps that you can accomplish without torturing yourself—think “stop drinking soda” or “cover half my dinner plate with vegetables. “[16] X Expert Source Alyssa ChangWellness Coach & Personal Trainer Expert Interview. 16 October 2019.