Certain dieting “rules” seem to be common knowledge. But who can follow all of the rules all of the time? It turns out that occasionally cheating on your diet is actually a good thing. Research shows that a flexible approach to dieting results in greater weight loss than a hard-line strategy. Check out these rules that experts say are meant to be broken.

Rule #1: Avoid highly processed carbs. White bread, rice, and pastas can cause blood sugar spikes and provide empty calories that are easily turned into fat. But recent research shows that people with high-carb diets tend to be slimmer. If you’re a carb lover, make sure about 6 ounces per day come from whole grains. Eat highly processed carbs with a lean protein.

Rule #2: Eat five small meals a day. Eating smaller, more frequent meals can keep your blood sugar steady, reduce the temptation to snack, and keep your metabolism up. But some schedules don’t allow time to prepare (and eat) that many healthy meals every day. If you don’t have time, focus on getting three healthy meals a day. To keep hunger away between meals, eat fiber-rich foods that make you feel full longer.

Rule #3: Avoid eating late at night. Late dinners and midnight snacks are a ‘no-no’ on a diet. But recent studies demonstrate that your metabolism stays the same regardless of when you eat. So the concern isn’t when you eat—it’s how much you eat. To avoid extra calories, try a healthy snack like a package of almonds, in the late afternoon to help keep hunger at bay in the evening.

Rule #4: Skip dessert. Who isn’t tempted by dessert sometimes? Studies show that appetite is stimulated as each new flavor is introduced, so dessert can be tempting even when you’re feeling full. Plan ahead—if you’ll want dessert, choose a salad or have an appetizer as your entrée. Order from the kid’s menu or share to avoid the extra calories.