Dr. Alvin Lewis created the 5 Bite diet in his 2007 book “Why are we overweight?” This extremely low-calorie diet promises quick weight loss without calorie counting, giving up your favorite meals, or engaging in consistent exercise. This diet aims to provide you with the same weight-loss outcomes as a gastric bypass. According to the regimen, those who follow it can expect to lose 6.8kg each week by only eating five nibbles at each meal.
How do you adhere to the 5 Bite diet?
The 5 Bite diet’s fundamental tenet is that you can lose weight without having to have gastric bypass surgery if you learn to eat like someone who has had the procedure done.
As a result, each portion size is restricted to 10 to 12 regular-sized meals per day. This approach can be started right away, or you can cut back on your usage gradually over a few days or weeks.
The 5-Bit Diet advises skipping breakfast and sticking to black coffee in order to adhere to its rules.
After that, you are free to eat anything you want for lunch and dinner as long as your meal does not include more than five bites.
Although there are no forbidden foods, each meal should include at least one serving, or two servings daily, of a protein-rich item, such as meat, fish, eggs, dairy, tofu, or legumes.
In addition, you are allowed an unlimited amount of calorie-free liquids and up to two one-bite snacks per day in between meals.
Exercise of any degree is permitted, but moderate and vigorous exercise should be avoided when following this diet.
It is advised to take an omega-3 fatty acid supplement and a daily multivitamin to address any potential dietary deficits.
To continue losing weight once you reach your target weight, it is advisable that you transition to a more enduring and nutrient-dense diet.
Can you lose weight on the 5 Bite diet?
The 5 Bite diet is probably going to help you lose weight, at least initially, like any low-calorie diet.
You will eat fewer calories than you need if you keep your daily calorie intake to no more than 10 to 12 bits of food.
No matter what you consume, research repeatedly demonstrates that a calorie deficit of this kind causes weight loss.
The 5-meal plan is categorized as a very Low Calorie diet (VLCD) and will probably provide you with less than 800 calories per day, depending on your food selections.(1)
VLCDs are linked to a number of health hazards, including digestive issues, a higher risk of gallstones, and a higher chance of eating disorders, according to doctors.
Evidence also suggests that this type of diet frequently results in weight gain after initially helping people lose weight, which may raise the risk of depression and make people feel like failures in their attempts to manage their weight. have.
These factors make the 5 Bite diet unsuitable for the majority of people who want to reduce weight, and it should only be used under a doctor’s supervision.
The advantages of a 5 Bite diet
The majority of the advantages of the 5 Bite diet are connected to its capacity to promote weight loss.
This diet, according to its supporters, doesn’t set any restrictions on what you can eat; instead, it just concentrates on your intake.
As a result, those following this diet do not need to stop eating their favorite foods in order to lose weight.
Additionally, studies show that even a small amount of weight loss—between 5 and 10 percent—can help lessen joint pain and type 2 diabetes risk.(2 , 3)
More research indicates that triglycerides, LDL (bad cholesterol), and blood pressure levels may all be lowered as a result of weight loss.(4 , 5)
The 5-Bit Diet places emphasis on the fact that temporary food restriction poses significantly more health concerns than being overweight or undergoing weight loss surgery.
Keep in mind, too, that you may only experience these advantages if you can continue to lose weight. According to research, following a VLCD like the 5 Bite diet rarely results in this.
Potential drawbacks of the 5 Bite diet
The 5 Bite diet has a number of drawbacks, much like any plan that severely restricts calories.
1. Nutrient deficits could result from the 5 Bite diet.
Even if your diet contains nutrient-dense foods, it is practically impossible to meet your nutritional demands by consuming fewer calories each day.
Side effects from this include decreased bone density, diarrhea, weariness, and wooziness. People who need to lose a lot of weight run a higher risk of developing nutrient deficiencies since they stick to this nutrient-restricted diet for a longer period of time.
While omega-3 and recommended daily multivitamin pills might lessen the severity of some of these issues, they do not completely replace obtaining these nutrients from food. Additionally, because dieters are free to eat anything they want, processed items like fast food, desserts, and chips may account for a large portion of the calories consumed, which is bad for your general health.
2. The 5 Bite diet poses a significant risk of weight gain and disturbed eating patterns.
Consistently eating less than your body requires in terms of calories might result in muscle loss and a slowed metabolism. A slower metabolism, in turn, makes it harder to maintain weight loss and raises the possibility of weight gain over time.
Evidence also points to a possible link between this diet’s extreme calorie restriction and an increased risk of binge eating. This diet is therefore not recommended, especially for those who are predisposed to or have a history of eating problems.
Foods permitted in the 5 Bite diet
The 5 Bite diet does not impose any dietary limitations. You can eat whatever you like, as long as you keep your daily intake to 10 to 12 bites, ideally split between 2 meals and 2 optional snacks.(6 , 7 , 8 , 9) But the recommendations advise you to have at least one serving of a protein-rich dish at every meal, such as:
- Meat and Poultry
- Fish and seafood
- egg
- dairy
- Tofu, tempeh, and seitan
- Beans and other legumes, such as peas
What does the five-bite diet’s exercise regimen entail?
Exercise at low intensity stabilizes and speeds up the effects of this diet, but you shouldn’t exercise at moderate or high intensity while on this diet.
It is advised to take a daily multivitamin and omega-3 supplement to prevent any potential vitamin and nutritional deficiencies.
This diet is indicated for quick weight reduction, so it is advised to switch to a more stable diet that includes more nutrients once you’ve reached your target in order to maintain and consolidate the weight loss.
You should never eat fewer calories than you need because the severe nutrient deficiency in this diet poses serious hazards to your health.
The best way to stay healthy and fit is to adhere to a diet that a nutritionist has created specifically for you.
Conclusion
The 5-Bit Diet highlights the value of daily multivitamin and omega-3 supplementation to help prevent nutrient deficits. A current craze that encourages severe calorie restriction in an effort to reduce weight quickly is the 5 Bite diet.
Your metabolism could be slowed, increasing your chance of gaining weight. This diet is also nutritionally deficient, which may result in nutrient deficits and long-term health effects. Most individuals shouldn’t try this; those who are inquisitive about it should only do so under a doctor’s supervision.