I’ll be honest—I don’t even have a TikTok. 😂 But word travels fast, and lately I keep hearing about this viral trend called the “Three-Bite Rule.” The idea is that when you’re faced with an indulgent food—say cake, cookies, or fries—you should only allow yourself three bites before putting the fork down.
Sounds clever, right? Just enough to “taste without going overboard.” But here’s the problem: this isn’t actually mindful eating—it’s restriction in disguise.
Why the “Three-Bite Rule” Isn’t So Healthy
It’s rooted in scarcity, not freedom. Telling yourself you can only have three bites immediately creates pressure, guilt, and the likelihood of overdoing it later.
Humans thrive with freedom. Studies show that when people give themselves unconditional permission to eat, cravings often decrease, stress lowers, and food loses its “power.”
Restriction backfires. The more we tell ourselves “no,” the more likely we are to obsess over the very food we’re trying to control.
Bottom line: this “rule” teaches people to fear food rather than enjoy it.
What to Try Instead: Creating Freedom Around Food
If rules don’t work, what does? Food freedom. Here are a few ways you can start practicing it:
Get curious about your food: I truly believe when you sit down to eat and marvel over how each ingredient is healing and fueling your body, you’ll not only want to fuel your body with nutrient-dense foods most of the time. You’ll leave room for fun without guilt- because eating certain foods just because they bring you joy or nostalgia is enough of a reason to include them.
Slow down & check in: Instead of counting bites, notice how the food tastes, how it makes you feel, and when you naturally feel satisfied and full.
Remove “good” and “bad” labels: Food is food. Some choices fuel your body differently than others, but attaching morality creates unnecessary stress.
Trust your body: This honestly might be the hardest truth to believe but I promise , over time, you’ll notice your body actually craves balance when you let go of rigid rules.
My Personal Take:
I can honestly say that embracing food freedom has changed my life.
When I let go of strict rules:
My stress around food decreased.
Maintaining a healthy weight became easier and more sustainable.
My gut health improved (hello better digestion 👋).
And maybe most importantly—I’m just happier.
This is why I coach my clients to chase freedom over restriction. Health isn’t found in TikTok rules—it’s built in sustainable habits and a positive relationship with food.
Want More Food Freedom Inspo?Here are a few Instagram accounts I love that share incredible resources around this approach:
@find.food.freedom- love her sarcastic approach
@thewellful- simple quick Inspo you can use as mantras for the day
@nutritionstripped - her genuine caring approach really shines through
Comment below and tell me—what food rule have you been holding onto that you’re ready to break free from?”
WANT MORE DIRECTION?
Start your journey at Body By Hannah by booking a fitness consultation. In this one hour meeting, we cover, in depth, your fitness goals, your current exercise and nutrition habits, and any relevant health history. You’ll also perform a movement assessment so we can spot any muscular imbalances, assess your fitness level, and see your strengths and weaknesses. It helps YOU get clarity on the best path forward to reach your health goals and helps US develop an appropriate starting point for your personalized fitness plan.
