While working on maintaining weight throughout the holiday
season, there has to be a way to still enjoy some of your favorite holiday
tradition foods. The answer: the 3 bite rule.
The 3 bite rule is a tool to help you enjoy the yummy foods you love, in
tiny portions, to still help you reach your weight loss/maintenance goals.
Here’s what happens with 3 bites:
The 1st bite is delicious
The 2nd bite confirms the first
And by the 3rd bite, your palate has had its fill
and it’s time to stop.
The concept is that we should not deny ourselves any of our
favorite foods, instead we should be allowed to eat 3 bites of the food, just
enough to satisfy our craving. Studies have shown that after three bites, the
food loses its initial appeal and most of us just keep eating out of habit.
Can this rule be taken to extremes though and abused? Of
course it can. Be sure to use your judgement, and be conscious of your
decision. One thing to think about is how big a bite actually is. One way to
think about it is that one bite should equal about a tablespoon. That does not
mean that one bite is the biggest bite that you can fit in your mouth – again,
be mindful of your decisions.
Three bites of ice cream, pizza, or a Big Mac never made
anyone fat. Three bites of anything is not the cause of the obesity epidemic.
The entire portions of these foods though on a regular basis could certainly
have the scale mobbing in the wrong direction, since it is an overall calorie
surplus that packs on the pounds, not an innocent bite or two here or there.
With the 3 bite rule, you get 100% of the enjoyment, and 0%
of the guilt. Try it out and see for yourself!
Until next time!
Miranda Harris, CSCS, CEP
mharris@mvhospital.net
208-557-2823
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