One of the main reasons people gain excess weight is the enlargement of the stomach. When someone consistently eats large portions, their stomach gradually stretches and adapts to the increased volume. As a result, the person starts to feel hungry more often and craves more food to feel full. It becomes a vicious cycle—eating more leads to wanting more. But the good news is that this cycle can be broken.
The solution is surprisingly simple: reduce your portion sizes. When you begin eating less, your stomach will slowly return to its normal, smaller size, and your appetite will adjust accordingly. Over time, not only will you feel satisfied with less food, but the extra weight you’ve been carrying will start to melt away.
Today, we’ll introduce a straightforward yet effective eating plan called the “Five Tablespoons Diet”, sometimes referred to as the “Four Tablespoons” version depending on portion size. Despite its simplicity, this diet has helped many people lose weight quickly and safely by shrinking their stomachs and encouraging healthier eating habits.
The “Five Tablespoons” Diet Plan
The concept is easy to follow: each meal consists of just five tablespoons of food, which is approximately 150–200 grams (5 to 7 ounces). This small, controlled portion size allows your body to get used to eating less without feeling starved or deprived.
Here are the basic rules of the diet:
- Meal Size: Each portion should be no more than 150–200 grams, equivalent to about five tablespoons of food. It may sound small, but you’ll be surprised how filling it can be when you choose nutritious ingredients.
- Avoid Certain Foods: For the best results, remove sweets like cakes, chocolate, and sugary sodas from your diet. Instead, drink unsweetened tea or coffee (you can add a splash of milk if you prefer).
- Stick to a Regular Eating Schedule: Eat every 3 hours to keep your metabolism active and prevent hunger. Do not drink water during meals, as this can interfere with digestion. Hydrate between meals instead.
Sample Meal Plan
Here’s an example of how your day might look on the Five Tablespoons Diet:
- 7:00 AM – Start your day with five tablespoons of oatmeal. Alternatively, you can have rice, buckwheat, or muesli. About 30 minutes later, drink a cup of tea or coffee without sugar. If desired, add a little milk to your coffee.
- 10:00 AM – Enjoy a fruit-based snack. You can have any fruit of your choice, a fruit salad, or fruit-flavored yogurt.
- 1:00 PM – Time for lunch. Have five tablespoons of buckwheat, mashed potatoes, rice, or a vegetable salad. Combine this with a protein-rich food such as 200 grams of grilled fish or lean meat. Alternatively, you can mix three tablespoons of buckwheat with two small pieces of chicken for a balanced meal.
- 4:00 PM – Choose a light snack such as 200 grams of kefir (a fermented milk drink) or a small salad made of cucumbers and tomatoes. You can also prepare a small sandwich using flatbread and a slice of cheese.
- 7:00 PM – For dinner, repeat your earlier options: five tablespoons of buckwheat, 200 grams of fish, or simply a glass of kefir if you want a lighter end to the day.
This diet plan is not only simple but highly effective. By sticking to portion control and eating mindfully, you’ll find yourself shedding pounds without extreme restrictions or hunger. Within a short time, your stomach will naturally shrink, and you’ll feel full with smaller meals.
If you’re looking for a safe and sustainable way to lose weight, the Five Tablespoons Diet could be the perfect starting point.
