Why Eat to Satisfaction

Eating until you are satisfied, or about 80% full, is key for optimizing digestion, maintaining a healthy weight and promoting long-term health and well-being.

When we eat to satisfaction:

• Improved Digestion: Eating less at a time can reduce digestive discomfort and bloating.
• Weight Management: It helps in regulating calorie intake without the need for strict (or any) calorie counting.
• Consistent Energy Levels: Eating until just satisfied can keep energy levels more stable.

When we overeat:

• Weight Gain: Consistently eating more than needed can lead to weight gain. Even when the goal is to gain weight this can lead to excess fat gain.
• Digestive Issues: Overloading the digestive system can cause discomfort and indigestion which can decrease nutrient absorption.
• Reduced Energy and Focus: Post-meal fatigue can impair cognitive function and energy.

How to Eat Until Satisfied

1. Mindful Eating

Focus on your food. Eat slowly and savor each bite to better recognize when you're nearing fullness.

2. Optimize Quality

Prioritize a variety of high-quality protein sources like lean meats, fish, dairy, legumes, and plant-based proteins to ensure a complete amino acid profile and make the most of what we do eat.

Aim to minimize processed protein sources.

3. Portion Control

Start with smaller portions. You can ALWAYS get more if you're still hungry.

4. Listen to Your Body

Tune into hunger and fullness cues. Learn to differentiate between physical hunger and emotional eating.

Common Challenges & Solutions

Challenge 1: Habit of Finishing Everything on the Plate

Solution 1a: Serve smaller portions. It's okay to go back for more if you're truly still hungry.

Solution 1b: Prepare protein-rich snacks in advance, like Greek yogurt, nuts, or hard-boiled eggs.

Challenge 2: Distinguishing Between Physical Hunger and Emotional Eating

Solution 2a: Before eating, take a moment to assess if hunger is the real reason you're reaching for food.

Solution 2b: Engage in alternative activities like a brief walk or deep breathing to see if the urge to eat passes.

Challenge 3: Eating Quickly and Mindlessly

Solution 3a: Set a timer for 20 minutes and aim to make your meal last this duration.

Solution 3b: Eliminate distractions during meals, such as TV or work.

Challenge 4: Large Restaurant Portions

Solution 4a: Ask for a half-portion or plan to take half of your meal home.

Solution 4b: Share meals with others to better control portion sizes.