1. chia seeds? My appetite can only accept a spoonful and it would make me feel full for hours
2. raw carrot, cucumber, radish, onions, celery
   • many cooked vegetables are safe to overeat if salt, sugar and oil is truly limited
3. egg white — fat-free, carb-free, low-calorie… and satisfying !
4. low-fat milk and yogurt? moderate calorie but luckily my appetite would limit my intake 🙂
5. non-fried fish (and lean meat), without fatty additions
6. protein smoothie — with fruits + moderate sugar. High water content
7. congee — starchy but luckily my appetite would limit my intake 🙂

— fruits:

1. apple lovers see https://www.healthline.com/nutrition/how-apples-affect-weight
2. oranges, (green) bananas are all fairly safe.
3. grapes — low calorie, but more expensive

Many fruits are probably safe for weight watchers. However,

• green machine? high sugar
• mango — relatively high carb
• banana — relatively high carb

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Note these foods can increase your weight in the short term. See weight reading can be unstable !

My problem was, after eating lots of high-fiber foods I still felt a craving for starch. I have since reduced the craving with the help of hummus, fancy fruits, meat, egg-white … I think this will be a long struggle as I have been a starch-fed boy.