Hunger-satiety scale — eating within the 3–7 window

Eat when hunger reaches 3 on a 0–10 scale and stop when satiety reaches 7 — neither starving nor stuffed.

Why it works

The 0–10 hunger-satiety scale creates a structured interoceptive check: instead of eating by the clock or by plate completion, you eat by body signal. At 3 (noticeably hungry, not desperate) digestion is ready and the meal registers clearly. Stopping at 7 (satisfied but not full) allows the 15–20 minute gastric delay to complete without the "too full" signal arriving only after excess has been consumed. The scale turns vague body signals into trackable, trainable information.

How to do it

1. Before eating, rate hunger 0–10 (0 = faint/dizzy, 10 = uncomfortably full). Aim to begin eating at 3–4.
2. Midway through the meal, pause and re-rate. At 6, slow deliberately.
3. Stop eating when you reach 7 — comfortable but not full. Wait 20 minutes; if still hungry, eat more.
4. Do this for at least a week before judging the scale’s usefulness: the interoceptive calibration takes practice.

Evidence

Hunger-satiety scaling is a component of multiple mindful-eating programs with clinical evidence for binge eating. Interoceptive training — learning to accurately detect internal signals — has observational support for improving eating regulation. The specific 3–7 window is a practical guideline, not a studied parameter. (clinical)

Hunger-satiety scaling is most evidence-based in binge-eating disorder contexts. For healthy adults, it is a practical tool, but restrictive application can tip into disordered attention to food. Use as guidance, not a rule.

Common mistake

Rating hunger dishonestly to justify eating decisions already made — the scale only works as a learning tool if the rating is done before the craving-driven decision, not after.