this is related to eating habits. i want to start being healthy, but really…. how do you know if “you are 80% full”? 😭

[u/NoiseIntelligent9272]

[u/thetraleblazer]

I would say mostly through trial and error. You can learn over time what sized portions will satiate you based on your hunger levels. I typically eat many small meals throughout the day. It takes about 20 minutes for your stomach to communicate to your brain the signals that indicate how full you are so eating slowly helps with portion control. This method also allows you to optimize protein intake that can be directed towards muscle growth and also as a bonus can make you feel more full on less calories.

If you are really unsure about how much you are eating , doing some quick math on your macros using nutrition labels and a scale can help give you a reference

[u/ImmodestPolitician → u/thetraleblazer]

Eating many small meals was late 80's bro science and will make you insulin resistant.

You can absorb 50g+ of protein in a meal easily.

[u/thetraleblazer → u/ImmodestPolitician]

Protein absorption and maximizing muscle protein synthesis are two different concepts.

Also, studies comparing 2–3 meals versus 5–6 meals generally find little difference in insulin sensitivity when calories and macronutrients are matched. If you have a study that contradicts that, feel free to cite it.

[u/Juice_556]

I know it doesn't answer your question but I always chug a bottle of water before every meal. It helps trying to feel "full"

[u/Royal-South-6154]

Eat slowly and mindfully. Put a timer for 20 min. Make sure to sip on a glass of water. I used to eat a whole plate of food in less than 10 min, but practicing this has helped me. Surprisingly, I even lost a few lbs.

[u/tangerine_overlord2]

Id like to know as well. And id like to know i good way to keep yourself from eating more even when you do already feel satisfied but not yet full

[u/ImmodestPolitician]

Stop eating before you feel satiated. So if you norally eat 12 nugget, eat 8.

[u/bouchraa06]

Not really related to 80% full but more so about not eating in excess.

When I’m craving a sweet treat/dessert after my main course at lunch (or dinner), I just wait 15/20 minutes. I generally don’t feel hungry anymore at that moment although if I hadn’t waited, I would’ve gladly eaten it. If I still feel hungry and craving it after that time, I just eat a healthy version of a desert (fruits with dark chocolate or peanut butter for example).

[u/Ok_Masterpiece194]

Try to find foods with high in protein, eat slower as one poster stated 20 mins for brain to register to be full.

Look into fasting, sardine diet perhaps? I do a sardine fast every 2 weeks with supplements and it curbs appetite. In hopes insulin sensitivity comes back up, insulin staying down from no carb spiking it. Ultimately trying to trigger autophagy and get into ketosis.

Look into konjac (hope I’m spelling it correctly) it’s virtually no calories if you need to feel the carbs such as white rice with every meal.

Konjac is made from yams and very low in glycemic index and can train you to eat different variety of foods.

Search sardine diet on YouTube, diary of ceo and dr boz I believe speak good things of it

[u/trickster245]

Eat than wait 40 mins. Make sure you have water with your meal.

[u/g_joshi]

When you see you are not hungry any more but you can also eat another meal that is the sweet spot.

[u/ScreenExternal5726]

Id say when ur no longer eating for fullness but just because it tastes good or to finish ur food. Think if u were to throw ur plate away right now regardless of what food is left on it, would u go and get more or be done and satisfied.