I came across this article in Greatist about how if you eat light for 5 weeks then you will start to get full faster and want to eat less over all.
While I disagree with the second part of the article that says you need to eat “small meals” throughout the day to lose weight “healthily”, I do think the main message is true.
I’ve written about how I eat light after fasting days because my stomach fills up very quickly. I also eat noticeably less than I used to eat before I started intermittent fasting. I don’t know if it took 5 weeks for me to realize that I was filling up faster. Actually, it was after the first fast that I realized it, but this article doesn’t talk about intermittent fasting. It talks about training your body to feel full sooner by just cutting back on what you eat throughout the day.
Give it a read if you want the scientific info.