What most distinguishes the Tayebat System is not only its food lists, but the way of eating itself. The late Dr. Diaa Al-Awadhi repeated that anyone who follows the lists but ignores these rules will see no result, and that the rules matter more than the items. Below are the rules as given in his explanations, with practical notes on applying them and what nutrition science says about each.
1. Eat only when hungry
Do not eat out of habit, by the clock, from boredom or out of politeness; wait for genuine hunger — which the system describes as a clear sensation in the stomach, not merely a craving for a particular taste. This rule abolishes the idea of "three fixed meals": a person may eat twice one day and have four light meals the next.
In practice: before eating, ask yourself whether you are hungry or simply want to eat. If unsure, drink water and wait twenty minutes; much "hunger" disappears.
2. The 80% rule
Stop eating at about 80% of fullness, before you feel full. Filling the stomach completely — according to the system — strains the body, slows digestion and causes post-meal sluggishness. The same rule exists elsewhere, most famously as "hara hachi bu" in Okinawa, Japan, and is often mentioned in connection with Okinawa's long-lived population, although there is little direct evidence that the practice itself extends life.
In practice: eat slowly, put less on the plate than you think you need, chew well, and stop when hunger subsides rather than when you feel heavy. Feelings of fullness take time to register, so people who eat quickly tend to misjudge their portions.
3. Animal protein every other day
Meat or fish is not eaten daily but "one day yes, one day no", in Dr. Diaa's phrase. On a protein day, one portion of lamb, buffalo, camel, goat or sea fish is eaten; on the other day, rice, potatoes, cooked vegetables, fruit, nuts and aged cheeses suffice. The system holds that this rests the digestive system and prevents protein excess.
Portions per the system's lists: red meat and offal (liver, trotters, mumbar) share one rotating zone; pigeon, quail and turtle dove are the only accepted birds; chicken, duck, turkey and eggs are forbidden.
4. Water away from meals
The system prefers drinking half an hour before or an hour after a meal rather than during it, on the grounds that water "dilutes gastric juice". There is no strong scientific evidence that drinking water with food harms healthy people; this is an optional behavioural rule rather than a necessity. What matters is staying adequately hydrated across the day.
5. Natural before processed
Between two options, the one closer to its original state wins: grilled corn on the cob rather than cornflakes, boiled potatoes rather than frozen seasoned ones, butter rather than margarine, whole-wheat toast rather than white bread. This rule explains most of the lists' apparent oddities.
6. Peeling, washing and cooking
Fruit is eaten ripe and peeled (apples, pears, peaches, plums); grapes and strawberries are washed with baking soda or apple vinegar; vegetables are never eaten raw but cooked. The stated aim is to reduce pesticide residues and ease digestion.
What these rules look like in a single day
- Waking without an immediate breakfast; breakfast at the first real hunger, perhaps at nine or eleven.
- One main meal around midday: rice or potatoes with protein (on its day) or cooked vegetables.
- Dates or fruit when hungry in the afternoon.
- A light dinner or none. Sleeping on a stomach that is not full.
A balanced reading
The first three rules (eating when hungry, stopping before fullness, reducing processed food) overlap with the principles of "mindful eating", which have some — though mixed — evidence behind them for weight control. Protein rotation, by contrast, has no specific scientific basis and — combined with the ban on milk, eggs and legumes — may lead to protein deficiency in the elderly, athletes, pregnant women and children. The "eat when hungry" rule does not apply to people with diabetes who use insulin or glucose-lowering drugs, because delaying food can cause a dangerous hypoglycaemic episode.
Remember that these rules are guidance, and any major change to your eating pattern — especially with a chronic condition or regular medication — must be discussed with your doctor or a dietitian before you start; no medication should ever be stopped except on their decision.
Sources
The system's rules and lists are taken from Dr. Diaa Al-Awadhi's published explanations and his followers' summaries; presenting them here is documentation, not a recommendation. Health information and factual statements are based on:
- NHS (UK National Health Service) — Low blood sugar (hypoglycaemia).
- World Health Organization — Healthy diet (fact sheet), updated January 2026.