Dr. Cheng’s 1:10/500/5 Rules
- The 1:10 Rule: Anything you put in your mouth should meet this 1:10 Rule. The 1:10 Rule is: for every gram of protein, the total calorie amount should be 10 or less. Most of food packages come with nutrition label. For example, Chobani yogurt label reads the total protein is 14 grams and the total calorie is 140 calories per container. The protein: calorie is 14 : 140 = 1:10. So this is a good food to eat. This 1:10 rule implies that for every 100 calories, 4o calories are from protein. The remaining 6o calories are from carb and fat.
- The 500 Rule: the total daily calorie allowed is 500.
- The 5 lb/wk Rule: You should expect to lose ~5 pounds per week. If you didn’t lose 5 lbs or more, you didn’t follow Rules 1 and 2. You need to ask yourself why you couldn’t follow.
- But it may also be that you are hungry or you are craving or you have side effects. If you didn’t follow the Rules 1 and 2, then stick to these rules.
