By: Lifestyle DeskNew Delhi | November 19, 2025 05:26 PM IST 3 min readInstead of completely avoiding your favourite foods, how about taking a few bites and leaving it at that? Doing so helps avoid the guilt that comes after indulgence while satisfying cravings, said nutritionist Khyati Rupani.“But bite doesn’t mean a tablespoon bite, it should be a teaspoon. If you like something, take a few bites of it to be mentally at peace. This is what the 3-bite rule is all about. Hormones will be a lot better,” Rupani said on the Fat Kid Show podcast.Does the three-bite rule work?This rule encourages moderation and mindfulness, empowering us to enjoy our favourite indulgences while maintaining balance in our diet, said Dr Rajeshwari Panda, head of the dietetics department, Medicover Hospital, Kharghar Navi Mumbai.“The basic idea is that, rather than denying yourself the pleasure of a craving, you allow yourself a small portion—just three bites. These initial bites provide enough sensory satisfaction to fulfill the craving without over-consuming or spiraling into a binge. This approach is beneficial because it helps break the pattern of restrictive dieting, which can often backfire by increasing cravings,” explained Dr Panda. What does your mind tell you about cravings? (Photo: Freepik)In practical terms, Dr Panda said that the first bite serves as a taste introduction, allowing you to savour the flavour and enjoy the experience. “The second bite usually provides more sensory satisfaction, reinforcing the enjoyment of the food. By the third bite, your brain typically registers enough pleasure to signal that the craving has been satisfied. Often, by the time you’ve finished those three bites, you realise that you no longer feel the need to consume more,” said Dr Panda. View this post on Instagram A post shared by The Fat Kid Show Podcast (@the.fat.kid) The rule encourages mindfulness—eating slowly and paying attention to how the food makes you feel. According to Dr Panda, this practice can help you become more aware of your body’s cues and differentiate between actual hunger and emotional cravings. “For instance, if you’re craving chocolate, taking three mindful bites of high-quality chocolate can satisfy your craving without causing guilt or excess sugar intake. This can also work with savoury foods, whether it’s chips or cheese,” said Dr Panda.Also Read | Overcome those unwanted cravings with this 5-minute ruleDr Panda also shared that this rule aligns with the concept of intuitive eating, which focuses on listening to your body’s cues and developing a positive, sustainable approach to food. “The 3-bite rule can help you enjoy treats without guilt, foster healthier eating habits, and even reduce the likelihood of cravings in the future by teaching you how to be content with smaller portions,” said Dr Panda.Story continues below this adDISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine. For more lifestyle news, click here to join our WhatsApp Channel and also follow us on Instagram© IE Online Media Services Pvt Ltd