Tuesday, July 29, 2014

The 5-4-3-2-1 Bite Diet and how to "Balance your Bites"

This is an eating plan for those of us out there that would like a little guidance in balancing your daily bites.

IT is called the 5-4-3-2-1 diet. It is really easy to follow too!

 3 times a day: Breakfast, Lunch, and Dinner eat:
  • 5 bites of protein.
  • 4 bites of vegetables.
  • 3 bites of carbs, preferably whole grain.
  • 2 bites of sweets.
  • 1 minute between bites.        

They advocate eating a snack between meals, but I do not recommend this. Around One minute between bites is something I have been recommending and doing a lot of the time since I started losing weight in October 2013.  You can find the website with more details here


Some people this will not work well for...They need the freedom to be able to choose anything within their bite count allowed each day.  The original bite counting system, eat whatever you want works wonderful for most people...

But if you are one of these that really want to focus on health, and making sure you are getting certain nutrients or have health concerns/issues then by all means give the Balance Formula for bite counting a try.  If it proves to be too much, go back to how you did it before, no worries!

The Balance Formula is still much easier than counting calories I believe....

You can use a similar "Master Formula" and do this with any amount of bites! 

Master Balance Formula

1.  1/3 of total bite count for each Meal:  Protein bites
2.  1/4 of total bite count for each Meal: Starch/Carb bites
3. 1/4 of total bite count for each Meal: Fruit and/or Veggie bites
4. 1/5-1/6 of total bite count for each Meal: "sweet" or "dessert"

So lets give an example here.... Let's say you are eating 24 bites for supper and you want to try the Balance Formula.  So, a 24 bite Meal would look like this using the Master Balance Formula:

24 bite Meal
8 bites Protein
6 bites Starch/Carb
6 bites  Fruits and/or Veggies
4 bites "Sweets"/Dessert

12 bite Meal:
4 bites Protein
3 bites Starch/Carb
3 bites  Fruits and/or Veggies
2 bites "Sweets"/Dessert

You can do this with any bite number, the smaller you go, the more you have to modify the formula a bit.  

Example for smaller Meals:
3 bite Meal
1 bite Protein
1 bite Starch/Fruit/or Veggie
1 bite "sweet" 

NOTE: if you are having a mixture, like a casserole that contains meat, carb and veggie,  the total amount together of protein, veg, and carb bites would be the total bite eaten of that dish.

This is only for those that want or have a desire to balance out their food, for health or personal reasons.  Most people that count bites do pretty well just leaving it open and free to what their body craves/desires are!

Have a Wonderful day and Comments Are Welcome!


  1. I recently had excellent results with counting bites but I didn't really have a strategy or goal set up. I have learned a lot by reading your blog and have implemented a few techniques of yours to get myself organized. I just started out but I sure hope to have similar success with it. I too have 70 lbs to lose and am starting off around 200 lbs. The before and after pics were very inspirational! Thanks for all the helpful info :)

    Please keep us updated!

  2. I've tried 80 bites before and had success, but then I feel I need more nutrient dense food in my life, like salad, veggies, that take up more bites. I am starting a new plan today, where I count calories Mon-Thurs, then on Fri-Sun, I count bites. or if during the week, we are eating at a friends house, or out to dinner, where I don't know the calorie count, I will count bites for that meal, never going over 25 bites per meal. I'll let you know how it goes. I have about 20# to lose.