What is satiety?

Why fullness matters

When a meal keeps you full for hours, you're far less likely to snack or overeat later, which makes weight loss feel much easier and less like a fight with your appetite.

Some foods are much better at this than others.

• Fibre-rich foods like vegetables, whole grains and pulses add bulk, and vegetable fibre expands in your stomach.
• Protein foods like eggs, paneer, dal and fish are especially satisfying.
• Refined snacks like biscuits and namkeen give lots of calories but little lasting fullness.

Meals that keep you full

Build each meal around protein and fibre: dal or paneer with sabzi and a roti, rather than a plate of poha alone.

Habits that help:

• Start lunch or dinner with a bowl of salad or vegetable soup.
• Eat slowly and give yourself at least 15 minutes, because your brain needs time to register that you're full.
• Drink water through the day.
• Sleep well.
• Avoid long gaps between meals, since getting overly hungry makes it harder to notice fullness.