Once a while, I would lose control and binge on 3000-4000 cal  a day. It doesn’t mean all is lost. I usually cut back to my sustainable level very quickly.

For years I tried and failed to lose weight, largely due to starch — I assumed brown rice or wheat bread don’t add to my weight. Now I think starch was responsible for 60->66->80% of my calorie intake, because I ate less meat and much less fat than my peers. I did eat lots of nuts though.

sustainable level of daily Calorie —> 1500, 50% of my max capacity. 七分饱 is considered good habit.  Starch is the dominant component, usually contributing 800 to 1400 calories until Nov 2018

sustainable level of daily starch —> 5 to 6 Singapore servings. Below 1 serving/day as of mid Dec 2018 but Used be 8 to 10 servings consisting of

• [1-2 servings] My Singapore lunch is typically 1 serving of rice. There is often some starch in the potato or beans. There’s sometimes a dessert too.
• [2-4 servings] One family meal is in recent years, average 2 servings of rice + some potato/yam + peas.
• [3-4 servings] my snack and breakfast is often 1 serving of starch unless I go overboard (close to half my snacks). 3 snacks/day on average. I sometimes have 4 to 6 servings of starch across my snacks+breakfast.

Our own estimate of what’s sustainable depends on our personal experience esp. the most recent experience. For now, I have a successful recent experience of cutting down starch and calorie. a few years later my “sustainable” target might be adjusted higher.