How to Lose Weight Fast on the 5 Bites Diet

Co-authored by Alyssa Chang

Last Updated: December 11, 2022 References Approved

The 5-bite diet has just a couple of simple rules based on counting the amount you eat instead of switching to healthier foods or exercising. Like a lot of fad diets, this has a grain of truth—eating very little food is a way to lose weight—but doesn't give you all the information you need to make a safe, healthy choice. If you want to try a very low-calorie diet like this, it's always best to get a doctor involved. They can help you follow this diet more safely, or build a more holistic weight loss plan that also includes healthier eating and exercise. For most people, a less extreme plan is actually more effective (and less physically and emotionally brutal) for staying at your goal weight long-term.

Question 1 of 8:

What is the 5-bite diet?

The 5-bite diet counts bites instead of calories. The 5-bite diet limits you to only 12 bites of food each day: 5 bites for lunch, 5 bites for dinner, and two 1-bite snacks. This is marketed as a short-term diet for rapid weight loss without needing exercise or healthy food. This diet has some pretty big downsides, so most doctors don't support it.^{[1]
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- The diet allows any kind of food, but you are encouraged to have at least 1 bite of high-protein food per meal.

Question 2 of 8:

Does the 5-bite diet work for weight loss?

Yes, but you'll need a long-term plan to keep the weight off. Although it is one of the riskiest ways to do it, a "crash diet" like the 5-bite diet can cause weight loss. Unfortunately, the weight usually returns. To avoid "yo-yo-ing" back up to your original weight, it's better to have a plan that includes nutrition, exercise, and even behavioral therapy.^{[2]
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- 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}

Question 3 of 8:

How fast can you lose weight on a crash diet?

Over the long term, you could lose roughly 1.75 pounds (0.8 kg) per week. You might lose more than this during your actual dieting. These numbers are based on a weekly average for a plan where you try a very low-calorie diet for 2 weeks, eat normally for 4 weeks, and repeat. (Staying on a crash diet for any longer than 2 weeks can be very dangerous, especially without the help of a doctor.^{[4]
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- 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]
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  Trustworthy Source
  National Health Service (UK)
  Public healthcare system of the UK
  Go to source}

Question 4 of 8:

Is the 5-bite diet safe?

No, the 5-bite diet is not safe. Very low-calorie diets like this are called "crash diets," and they starve your body of energy and nutrients. It turns out those nutrients are pretty important: even a couple of days on a crash diet can mess with your heartbeat and kidney function.^{[6]
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Research source} It's especially dangerous as a long-term diet, sometimes even fatal.^{[7]
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Question 5 of 8:

How can I find a safe version of the 5-bite diet?

You can ask your doctor about very low-calorie diets. If you want to try a diet like this, plan your approach with your doctor to make sure you are getting important nutrients. These diets are controversial (people often lose hair and feel dizzy trying this), so your doctor might recommend a different plan instead.^{[8]
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Research source} Follow all your doctor's advice and don't diet for longer than they recommend.^{[9]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
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]
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- 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]
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  Trustworthy Source
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

Question 6 of 8:

Is there a better portion control approach than the 5-bite diet?

A more reasonable limit on meal sizes is safer and more sustainable. Eating 5 bites per meal is just not enough to keep you alive. A less extreme approach to smaller portion sizes, though, might help with long-term habits. You can switch to smaller plates and bowls, avoid snacks between meals, and split a meal at restaurants with large portions.^{[12]
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MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
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.

Question 7 of 8:

Can I lose weight by following the 5-bite diet's drink plan?

Yes, cutting drinks that contain calories is a good idea. The 5-bite diet allows only zero-calorie liquids, but doesn't limit them. This means you can drink as much water, coffee, tea, and diet soda as you like. Since these liquids have no calories, they don't affect your weight directly. They might even make it easier to resist overeating by helping you feel full.^{[13]
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Research source} Unlike the rest of the diet, this part is pretty good advice and supported by most experts.^{[14]
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Question 8 of 8:

How much do diets help with weight loss?

It turns out eating less isn't as powerful as you think. Eighty percent of people who lose weight from dieting gain the weight back within a year. And that's not because they started binge-eating or didn't choose the right diet. Our bodies compensate for our diet, adjusting energy use to get back to the old weight. Fad diets that focus only on lowering calories are especially good at causing this "yo-yo" effect, and that can be a big blow to our motivation and self-esteem.^{[15]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- 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]
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  Expert Source
  
  Alyssa Chang
  Wellness Coach & Personal Trainer
  Expert Interview. 16 October 2019.}

Expert Q&A

Question

Is fasting a good way to lose fat?

Alyssa Chang
Wellness Coach & Personal Trainer
Alyssa Chang is a nutrition coach and trainer, based in the San Francisco Bay Area. She uses her extensive background in brain-based neuroscience to work with clients on improving their connections with their brain and body to heal, reach goals, and move pain-free. She holds a BS in Kinesiology and Exercise, Nutrition and Wellness from the California State University, East Bay and is certified in Precision Nutrition, Z-health Performance and is certified by the National Council for Strength and Fitness.

Alyssa Chang

Wellness Coach & Personal Trainer

Expert Answer

Fasting is probably one of the last things I would suggest to lose weight, just because your brain thrives off of glucose, and that comes in the form of carbohydrates and sugar. So, when someone goes for a pretty long fast, they start to experience poor symptoms like low mood, irritability, lack of patience, lack of productivity, pain, and range of motion issues.