Hi I am doing 6 bites protein and "free" vegetables and salad ingredients for CM meal(s) (up to 2 cups veggies at each CM meal) lettuce does not count.

1/2 egg is 1 bite and my bites are about 1 Tablespoon or larger. I would also count any fat or salad dressings as 1 Tablespoin per bite.

Reward Meals are 24 "bites" I am also doing the" free " veggies up 2 cups with Reward Meals. I use Wheat grass powder large amounts this helps my blood sugar and gives me over 7-9 servings veggies in 4 bites (Tablespoons) and I also do 1/4 cup+ almonds with my Reward Meals. This lowers insulin and blood sugar

I may also track veggie bites to see how that affects my weight

I also use an app called Eat Slower Pro that times my bites 1 minute apart on average alot of the time and I have 1500 meals or so+ logged on the app, it keeps track of how many bites I eat and helps me eat slower. There is a free one called Eat Slower too, it just helps people eat slower

I wondered if people spaced their bites 1 minute apart in the Reward Meal, that would really limit the amount and help them feel full too!

Eating slowly helps one be satisfied with less food!

This was my plan yesterday and I will decrease as needed

It may seem confusing but bite counting has helped me lose 70 lbs and keep the majority of my weight loss off for most of almost 13 months (1 year+)

I only recently started combining CAD with bite counting. Before that I was counting bites and had free days or whatever sometimes. My insulin levels were too high or something having Carbs 2-3 times a day.