Consultant Dietitian Arti Dhokia at Midland Health speaks out against the viral “three-bite rule”, explaining why it isn’t the magic fix many people believe, and what to focus on instead.
The “three-bite rule”, which has taken off on TikTok, suggests that people can enjoy any food they like as long as they stop after three bites. Fans of the trend claim it allows them to indulge without overdoing it, while training their willpower at the same time. But Arti Dhokia warns that while the idea may sound simple and appealing, it comes with hidden risks.
“At first glance, three bites seem harmless or even clever. But arbitrary rules like this don’t take into account your individual needs. In some cases, you may end up feeling deprived or even ignore genuine hunger, creating a really unhelpful relationship with food.
“Restrictive approaches like this rarely work in the long run. When you turn treats into something to be rationed, you risk increasing guilt and anxiety around eating. Instead of enjoying food, you may start to feel shame, which is never a healthy outcome. Not to mention, these kinds of rules aren’t based on solid evidence, and for some, they could even encourage disordered eating patterns.
“Another issue is that it’s not as effective as it sounds. If you use it once in a while, you may not see much harm. But when you keep applying it throughout the day, it all adds up. This means it may not help with your goals at all.
“Good health isn’t built on hacks or rigid rules. It’s about variety, listening to your body, and enjoying your food. Eating plenty of fruit, vegetables, whole grains, and lean proteins gives your body the energy and nutrients it needs, while still leaving room for the foods you love. If you approach eating with balance rather than restriction, you’re far more likely to see long-term benefits.
“Slow down, notice the flavours and textures, and allow yourself to really enjoy what you’re eating. That’s much more powerful than stopping because a rule on social media told you to.”
