These days, scientists are busy developing drugs to enhance satiety, so that people will eat less and lose weight. Increasing satiety while eating lower-Calories foods helps you lose weight by making it easier for you to consume less energy.

To achieve satiety (long-term absence of hunger) between meals, it’s useful to reach satiation (a feeling of repleteness) at each meal. But never go beyond “satiation” to “overfull”!

It’s just as important to avoid undereating as overeating. If you leave the dinner-table feeling slightly peckish and dissatisfied, you’re more likely to experience real hunger sooner after the meal. And then you’ll be tempted to reach for the nearest snack…

There are many benefits of reaching satiation at each meal.

• You will feel better than before you started the meal.

• You will feel satisfied.

• You can stop thinking about food for a while.

• You’re more likely to experience satiety between meals. Your appetite will take longer to be aroused.

• There is less chance that you’ll respond readily to appetite triggers in your environment.

• You’re less likely to get the urge to graze on snacks between meals.

• You’re less likely to want to consume a lot of food at your next meal.

• There’s less chance of your developing ‘cravings’.

An important key to losing weight is controlling how much energy you consume. This can be regulated by allowing your body to achieve satiation and satiety in a healthy way, without gorging on energy-dense foods.