Someone was telling me recently how dishwasher racks have had to change due to our plates getting bigger. The size of our plate tends to determine how much we eat. From childhood most of us have been told that we have to eat everything on our plate. That’s fine, but it doesn’t take into account how much we actually need. If you are striving for better health, better digestion or weight loss, then it’s important to pay attention to the sensations of fullness. Here are some points to observe:

1. Do you fill your plate? If so, start with less and go for more only if you really need it.

2. Do you take the next mouthful before your finished with the last mouthful? Just observe the process of chewing and swallowing. Once you have tasted and chewed your food, you should be able to feel the swallowed “bolus” go down your oesophagus (food pipe) and settle in your stomach. Don’t take the next mouthful till this sensation is appreciated.

3. Can you feel your levels of fullness? I like to describe it as level 1, 2 and 3. Level 1 means that your hunger has been quelled but you still don’t feel full. Level 2 is a greater sense of fullness. Level 3 is maximum capacity. Eating to somewhere between level 1 and 2 is probably best for your health. If you eat to Level 3 all the time, you will be making your bodies metabolism work overtime. If you find that you are constantly belching for several hours after a meal, you are probably eating too much. If you find that your don’t feel hungry after 4-6 hours from the previous meal, you are likely eating too much also. And if you eat when there is no sense of hunger, the food is less likely to be digested well.

Here’s some general tips for eating:

1. Choose a smaller plate and smaller spoon
2. Chew well and eat more slowly and mindfully
3. Eat to level 1 most of the time and level 2 only some of the time (preferably for the midday meal only)
4. Make the evening meal 3 hours before sleep and to a Level 1 capacity only
5. Keep healthy snacks on hand such as nuts and fruits. As you are eating less quantity, you may get peckish in between
6. Note that alcohol suppresses normal sensations of fullness. You are likely to eat more when consuming alcohol.

Once you get accustomed to eating less you will actually enjoy the feeling of lightness that comes with it. You feel fresher, clearer and more attentive to everything. If you are trying to drop a few kg, these points will be very helpful.

In Health and Wellness

Ranjit