The whole system in five minutes.
Four short steps. Tap one to jump there.
The idea: he believed the body repairs itself, given the right food.
Dr. Diaa Al-Awadi was an intensive-care doctor. He watched the same people arrive in intensive care, year after year, and came to believe most of it started with what they ate.
His answer wasn't a supplement or a calorie count. It was a list: foods the body handles well, foods it doesn't, and a few rules about when and how to eat. More than a million people followed it.
Six rules. He said they matter more than the list.
Eat only when truly hungry
If a plain potato wouldn't do it, it isn't hunger.
Stop before you're full
Stop at satisfied. Fullness arrives about fifteen minutes late.
Two or three items per meal
A short plate. Rice with lamb. Potatoes with fish. Never a buffet.
Drink when thirsty
Water when you're thirsty, mostly between meals.
In heat, fever, pregnancy, breastfeeding and hard exercise, drink more. Never delay water when you're thirsty.
Keep the fasting rhythm
Mondays, Thursdays, and the three white days of the lunar month. On those days, water, black coffee or plain tea from dawn to sunset.
Fasting is optional. Read step 4 before you try it.
Animal protein: a day on, a day off
Meat day, rest day. One animal protein per plate, never two.
Look up anything you eat.
Type a food. You get a yes or no and the reason. He ruled on 154 of the 575 foods himself. The rest follow from his rules, and every answer tells you which.
Before you begin: who should talk to a doctor first.
Information, not a prescription. This site does not advise anyone to stop or change prescribed medication.
Talk to your doctor first if you have diabetes, kidney, heart, liver or autoimmune disease, are pregnant or breastfeeding, under 18, elderly or underweight, or have a history of eating disorders.
People also ask
How do I start the Tayyibat diet?
One change a week: flour out, then fresh dairy, then poultry and eggs with a shorter plate, then the fasting rhythm. The four-week plan.
What are the six rules?
Eat only when truly hungry. Stop before you are full. Two or three items on the plate. Drink when thirsty. Keep the fasting rhythm, if it suits you. Animal protein a day on, a day off.
What foods are allowed?
Real food: rice, potatoes, dates, butter, olive oil, lamb, wild fish, aged cheese, fruit, cooked vegetables. Not allowed: chicken, eggs, milk, salad, beans, white flour, factory food. The list.
Is it safe?
The food is ordinary. What he said about medicine is not, and this site does not follow him there. Read this before you start.