The 5-bite diet is one of many doctor-endorsed diets that’s been sweeping the world, thanks to its creator, Dr. Alwin Lewis, MD, and to Dr. Oz and his TV show. While Dr. Oz said publicly that very low food intake over the long term (for many weeks) is not healthy or safe[1], it still is popular, nonetheless. If you’re looking for a quick way to lose weight, the 5-Bite Diet, while it’s not good for your body for long, it can be an effective speedy fix.

Part 1 of 3:
Adhering to the 5-Bite Diet

  1. 1
    Drink as much of any beverage as you want as long as it doesn’t contain calories. Dr. Alwin Lewis, says that drinking plenty fluid is an important part of his diet: It will help you to keep feeling full and hydrated.[2] Even if it’s diet soda, it’s okay – just keep those calories to a big fat zero. .
    • He recommends a breakfast every morning of a big cup of black coffee and a "juicy" multi-vitamin. His school of thought points out that the body goes into a fasted mode at night, and the longer you can extend this state, the more weight you’ll lose.[3]
  2. 2
    Take 5 bites of any food at lunch. This is where it comes down to you, as this is a modified fasting technique. You could eat 5 bites of lettuce, 5 bites of lobster Thermidor, or you could eat 5 bites of a Snickers bar (Dr. Alwin explains that a Snickers is the easiest way to set your 'hungerstat'). To see the most healthy success, vary these five bites as a meal – three bites of a hamburger, plus two bites of an apple, for example. Bite sizes will vary per person- General rule of thumb, if your bite takes more than 1 swallow it is too big of a bite.
    • Taking a multivitamin daily will help your body receive the nutrients you might miss from eating less food. On average people do not get the recommended daily vitamins, so taking a vitamin is always best!
    • Make sure that you have at least one bite of protein a day.
  3. 3
    Take 5 bites of anything at dinner. Dinner has the exact same stipulations as lunch: 5 bites of any variety of foods. One of the goals of this diet is to make your choices fairly monotonous, eat your five bites and move on. Find other activities to fill your time. Your stomach will adjust to the amount of food you are now eating, your hunger stat will be set!, .
    • One of the reasons people tend to like this diet is that it allows anything. You could eat five bites of cheesecake, cookies and ice cream, if you so desired, as long as you stick to your 5 bites per meal!
  4. 4
    Take one multi-vitamin with minerals, and take a purified, concentrated omega 3 fish oil capsule every day. Dr. Lewis acknowledges that the low amount of food does not furnish your body enough of the vitamins and mineral micro-nutrients it needs to maintain and to function, especially over a long period of time. Because of this, he advocates that all dieters take a multi-vitamin every day. To keep going, this stipulation needs to be adhered to.
    • This may seem like an unnecessary part of a balanced diet, but ‘’do not’’ skip it.
    • A gummy vitamin is delicious and can seem like a sweet treat amid the pangs of hunger – as an additional, free bite, if you will.
  5. 5
    Avoid dehydration by keeping your hydration levels balanced. Making sure a few of your bites are loaded up with protein. Get about two bites of protein food every day (a medium sized Snickers has several grams of protein for instance). It is far too easy to get all of your calories from carbohydrates and fat –
    • The easiest way to do this is with nuts, meat; chicken, turkey, beef and fish are – all jam-packed. Tofu also has some protein.
  6. 6
    Take a one-bite snack between meals, if you’d like. Dr. Lewis does say that 12 bites total per day is fine; so, if you’d like, you can have a bite of something between meals. [4]

Part 2 of 3:
Understanding How It Works

  1. 1
    This diet follows the idea of the kind of diet that Weight loss surgery patients must follow- eating small amounts of food two to 3 times a day. This diet allows for rapid weight loss without the complications of surgery.
  2. 2
    This is not a starvation diet, but portion control. You can modify the diet to add more bites, start by counting how many bites you take at a normal meal, then throughout a whole day. slowly start limiting yourself per meal/day until you reach 5 bites per meal.
  3. 3
    Dr. Lewis recommends people aim for a BMI of 18.5 . .[5] The idea being that it is better to be right at a perfect weight for your body (even on the low side) than to risk being higher and suffering the complications of excess weight.
    • Visit for personalized advice from Dr. Lewis as well as forums. Also, check out Facebook for any motivation groups.
    • Dr. Lewis' book is available at in digital format. 'Why Weight Around'

Part 3 of 3:
Making It Easier

  1. 1
    Maintain bite size! Keep your bites as evenly sized as possible to eliminate 'stretching' out your stomach 1 tablespoon is often equal to 1 bite for most.
    • Taking larger bites or 'binging' will stall or slow your weight loss progress. This is not a lifestyle change but a rapid way of losing weight
  2. 2
    Try sugar-free gum to help keep your mouth busy. Or chicken broth if you are feeling light-headed or weak. It is not recommended to exercise heavily while on this diet
    • Eat your bites and throw away (or give away!) or food. Do not try to stretch your bites out- eat your meal and move on! The better you adhere to this diet the quicker you will lose the weight!
  3. 3
    Think of the money you’re saving! By only taking 5 bites you are forgoing spending $5+ on lunch and dinners.
    • The first two days will be the roughest. After the 3rd day- if your bites have stayed constant- it will become easier. Your body gets used to ingesting less food and the stomach shrinks. The more and more you do it, the easier it will be.
    • Find new activities to occupy your time! Take a walk around at lunchtime or pick up a new hobby to stay busy.

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Community Q&A

Add New Question
  • Question
    Can coffee be substituted with anything else?
    Community Answer
    Green tea would be a good substitute. Or, if you don't like green tea, tea in general is good as long as no sugar is added.,
  • Question
    Will my stomach shrink so that I'll never overeat?
    Community Answer
    Overeating is not a matter of how big or small your stomach is; it is a matter of willpower. Follow this diet to achieve a hunger stat, aka, shrink your stomach, and only eat until you are full when the diet is over. Eat slowly, drink lots of fluids, and if you are full, don't feel pressured to finish your plate.
  • Question
    Do I have to exercise on this diet?
    Community Answer
    Light exercise, such as walking, is best. Avoid doing anything that would really wear you out, as this would increase the risk of fainting.
  • Question
    Can I drink water with my 5-bite meal to help me feel full?
    Community Answer
    Drinking too much water is always a hazard on a very restrictive diet, but as long as it's less than 7 ounces per meal, you should be fine.
  • Question
    Can I have one spoon of sugar and one spoon of milk in my tea?
    Community Answer
    Sugar and milk will add more calories, and could complicate your weight loss.
  • Question
    Can I have smoothies on this diet?
    Community Answer
    Yes, there are some smoothies that fit in with this diet.
  • Question
    On the days that I don't do the 5 Bites Diet, what should my caloric intake be per meal?
    Community Answer
    You should only eat until you are full. Your meal should not be more than the size of your closed fist. The specific caloric content will depend on your body size, activity levels, and other individual factors.
  • Question
    How can I incorporate wine in the 5 bite diet?
    Community Answer
    If you eat a full meal (five bites) and drink a full 8 oz glass of water, then a couple sips for taste would be most ideal. Or, you could drink half a glass as your in-between-snack.
  • Question
    Is it okay to skip breakfast?
    Community Answer
    Drinking coffee or tea will help kick start your metabolism and help aid in weight loss. Skipping breakfast isn't recommended but then again, some people find breakfast a hard meal to cope with and prefer eating later in the day.
  • Question
    If I can see my ribs, should I stop?
    Community Answer
    Most likely, yes. Look up a BMI calculator and enter your information, it will tell you if you are underweight. Consult a doctor or nutritionist if you're concerned about your weight/health.
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      About This Article

      wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 20 people, some anonymous, worked to edit and improve it over time. This article has been viewed 253,132 times.
      1,219 votes - 93%
      Co-authors: 20
      Updated: October 26, 2019
      Views: 253,132
      Categories: Losing Weight
      Article SummaryX

      If you want to lose weight fast, try the 5-bite diet, but know that this isn’t a healthy long-term solution since your body won't get the proper vitamins and nutrients it needs to function. An important part of the diet is drinking as much of any beverage you want, as long as it doesn’t have any calories. This will help you feel full and hydrated. Try to stick to these zero-calorie drinks for breakfast to speed up your weight loss. Then, for lunch, you can have 5 bites of any foods that you like, from an apple to a candy bar. Just make sure that your bites aren’t so big that they take more than 1 swallow. At dinner, you can take another 5 bites of anything you like, but aim to have 2 bites over the course of the day be from a protein source. Since you’ll be eating so little, you’ll need to supplement with a multivitamin and an omega-3 fish oil capsule daily to help your body function properly. To learn how to add snack bites to your diet, keep reading!

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      Thanks to all authors for creating a page that has been read 253,132 times.

      Reader Success Stories

      • ER

        Emily Roman

        May 17, 2016

        "This diet is amazing. I started it yesterday, so I am still going through the whole process. I only have one complaint - that black coffee is so strong - but I can get through this. Good luck to anyone else who is trying this as well!"..." more
      • AR

        Angela Rich

        Jan 15, 2017

        "The 5 bites of anything, including the protein, vitamins, sugar free gum really help. I just started, but I feel this will really work to get my body back in great looking shape for summer. I think this is great to start."..." more
      • DP

        Denise Pollard

        Jul 16, 2016

        "This article explained to me what the diet was all about, the risks, the success, and an overall guide for the five bite diet. I really enjoyed reading it."..." more
      • SD

        Sandra D.

        Apr 18, 2016

        "This article is very encouraging for people who are serious about weight loss. It's my body and I am in control!"
      • MG

        Mauricia Guevara

        Mar 22, 2016

        "I've heard about this 3 bites or 5 bites diet and always wondered what it was about. Very informative read."
      • CJ

        Clara Johnson

        Jul 26, 2016

        "Not over-exercising. It's going good, but I was feeling a little faint today, so this helped."
      • JR

        Jay Rivers

        Apr 5, 2016

        "Thank you for the straightforward information about the diet and the resources."
      • AL

        Amy Lancaster

        Apr 18, 2016

        "I had questions about the 5 Bites Diet and this article was very helpful."
      • TC

        Thaliana Coopera

        Jul 28, 2016

        "It helped me a lot. Organized and straight to the point."
      • SL

        Samantha Lopez

        Jul 3, 2016

        "I learned a lot from the 5 bites diet!"
      • KB

        Kiya Balardava

        Feb 5, 2017

        "The clear instructions were helpful! "
      • A


        Nov 2, 2016

        "10/10, would recommend. "
      Share your story

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