SEff (not a number) := the marginal increase in satiety for every gram (or oz) of a specific food consumed
WGC is a number := body weight gain / every gram (or oz) of a specific food consumed

My system aims at high SEff low WGC. This system qualifies as a challenge to the calorie framework

• eg: smoothie with lots of ice… As an ingredient, the ice improves SEff, at zero WGC.
  • ! eg: ice cream… Again, the ice content improves SEff.
• eg: peanuts esp. unshelled .. has higher calorie density therfore higher WGC than starch, but SEff is better.
• ! eg: chocolates.. bad WGC, but surprisingly, good SEff.
• eg: fish or lean meat .. WGC? unsure, but SEff slightly better than starch because in my exprience, I reach fullness fairly early with these foods.
• eg (obvious): skin on fried chicken .. worst WGC. SEff similar to starch, therefore poor bargain.
• — starchy foods:
• eg (heaviest): cakes .. poor SEff as I tend to keep eating and eating… Loss of control almost every time in my experience, unless when I stopped myself.
• eg: potatos + yams .. the fiber is supposed to enhance SEff, but I really don’t know. I tend to eat more and more, often due to the killer combo of starch+sugar+fat
• eg: porridge (not too thick): thanks to the water, I don’t keep eating and eating, so SEff is better than other starch. The water also improves WGC

Surprise ! Exercise unfortunately brings down SEff of all foods indirectly, as it increases your appetite.

Surprise! The LCHF (low-carb-high-fat) diets fly in the face of traditional weight management theories. These diets work for many individuals because despite the scary WGC, many fatty foods offer not slightly but significantly better SEff than starch. In other words, these foods suppress appetite for some dieters. To replace 100g of starch, we are talking about 50g or less of fatty food. For some, even 30g of fatty food would achieve the same satiation.