how much food can you eat at one time

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The stomach is an elastic organ that can stretch, but its constant overfilling can lead to unpleasant consequences: heaviness, heartburn, bloating, and even digestive problems.
The stomach of an adult can hold an average of 1 to 1.5 liters of food and liquid per meal. However, this does not mean that you should strive to fill it to the limit.

Interesting fact  -The feeling of fullness does not come immediately. The brain needs about 20 minutes to receive a signal from the stomach that you are full. That’s why, if you eat quickly, you can easily overeat.

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  Portion size
  Studies show that people tend to eat more when served larger portions.
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  Emotional state
  Stress, boredom, or sadness often make us eat more than necessary. This is called 'emotional overeating'.
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  Habits
  If you are used to eating large portions, your stomach stretches over time, and you need more food to feel full. The good news is that this can be changed. If you gradually reduce portions, your stomach will adapt, and you will start feeling full with a smaller amount of food.
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  Caloric density of food
  High-calorie foods (such as fast food or sweets) fill you up faster, but their excess leads to weight gain. On the other hand, vegetables, fruits, and foods high in fiber are less calorie-dense but take up more space in the stomach, creating a feeling of fullness.

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• Eat slowly
  When you eat slowly, your brain has time to receive a signal of satiety. Try placing your fork down after each bite and chew food thoroughly.
• 2
  Use small plates
  This is a psychological trick: the portion will look larger, and you will feel full faster.
• 3
  Start with vegetables
  Vegetables contain a lot of water and fiber, which fill the stomach but are low in calories. For example, a salad before the main course will help you eat less.
• 4
  Drink water
  Sometimes hunger is actually thirst. A glass of water 20 minutes before a meal can help prevent overeating.
• 5
  Listen to your body
  Eat when you are hungry and stop when you feel full. There is no need to finish everything on your plate if you are already satisfied.

If you tend to overeat, try keeping a food diary. Write down what and how much you eat, as well as your emotions at that moment. This will help you understand what triggers overeating.

Do not eat in front of the TV or computer. When we are distracted, we feel satiety worse.

The amount of food you can eat at one time depends on many factors: from portion size to your emotional state.

The main thing is to learn to listen to your body and eat mindfully.

Remember that the feeling of fullness does not come immediately, so eat slowly and enjoy every bite.

AND DON’T FORGET that proper nutrition is not only about the QUANTITY but also the QUALITY of food.