How many licks does it take to get to the tootsie roll? Are you a cruncher, two bites, and it’s gone, or have you trained yourself to savor your food, making it last? When you choose to eat something, you want to savor the food and enjoy it. It is essential to remember our taste buds are in our mouths. If you are swallowing the food before you barely feel it, it will take more food to get the sense of satisfaction you want, causing you to overeat.

With weight loss surgery, we all know that it is recommended that you eat protein at each meal. As time goes by after surgery, your portions may increase, but the original recommendation is four ounces of food. I encourage my clients to have three ounces of protein, and then they can have one ounce of anything they want. Imagine having one ounce of anything you want.

I use an unusual technique called the four bite satisfier. This method will allow you to let go of the diet mentality of “I can’t have” to “I can have.” Food is not the enemy and is meant to be a part of our enjoyment. The next time you crave something, think about it emotionally instead of giving in to the urge to eat. Take a moment to think about what you might enjoy.

The Four Bite Satisfier

  1. The first bite is to satisfy the craving.
  2. The second bite is to satisfy your taste buds. Remember to savor the taste; keep it in your mouth as long as possible.
  3. The third bite is to say goodbye.
  4. The fourth bite is to thank you.

Most of us crave foods that are either sweet or salty. Six Hershey’s kisses or approximately fifteen potato chips represent one ounce to give you a visual of what one ounce is. By being mindful, savoring the flavors, you are craving, and ending with a sense of gratitude, you will be left with an uplifting feeling associated with your eating experience.

Because you have already eaten three ounces of protein, you have satisfied your hunger, and you can now focus on your craving for a particular food. By training yourself to go through this process, you will learn how to eat foods you enjoy without overeating.

By incorporating the four-bites satisfier technique, you are taking power away from the food and taking control. I would love to hear from you! Put the four bite satisfier into practice at your next meal and share your experience.