Have you been overeating without realising it? Here’s why the 80% full rule is good for you

The phenomenon is known as sensory-specific satiety. “But if you introduce a new flavour, smell or even texture into the mix, it’s easy to overcome that feeling of ‘Oh, I’m full’,” he said on Live Science.

Other experts believe that evolution instilled in us this desire for variety, so that we’ll get our essential nutrients from different food groups. “In the long run, we need a good mix of nutrients,” said Professor Barbara Rolls, the director of Penn State’s Laboratory for the Study of Human Ingestive Behavior, in the same article.

“Now, where it backfires on us is with the big variety of large portions of calorie-dense foods available to us. The variety does stimulate overconsumption, and so it’s potentially contributing to obesity,” she said.

HOW DOES 80% FULL FEEL LIKE?

According to Dr Chong, your stomach should feel comfortably satisfied but not uncomfortably stretched, tight or bloated.

“You are not at the point where you need to loosen your belt, or feel sick, heavy or distended,” he said. “You are aware that you could eat more if you wanted but you don’t feel a strong desire or need to. You recognise that eating beyond this point will lead to discomfort.”