Eating to Satiety, Not Fullness

It is possible to reach the feeling of satiety without being bogged down by feeling full. Think of satiety as the feeling that the body is satisfied that nutrition goals are met. People tend to mix up the different sensations of fullness and satiety that result from eating.

The feeling of fullness is best thought of as a result of stretching the stomach by food, which can be uncomfortable. In contrast, the feeling of satiety is simply the lack of desire to continue eating. Satiety is usually achieved by eating the proper mix of nutrients. For most bariatric patients, that typically consists of foods low in carbohydrates and higher in protein.

Here are some ways to reach “satisfaction” without being overly full:

1. Eat protein first.
2. Take small bites.
3. Eat slowly and chew food to the consistency of applesauce.
4. Have meals no larger than 4 oz or ½ cup.
5. Eat meals no further than 4 ½ hours apart.
6. Stop eating when no longer hungry.
7. Be aware of other signs of “fullness”: runny nose, belching, hiccups, discomfort, nausea/vomiting.