Category: dietGtmp

cal-density: everyday practical yardstick

Posted on by tiger40490

Mostly based on this Healthline article + personal experience.

Calorie density of a specific food := calories per 100g. I have used this phrase for years before reading it.

— CalDensity diet [diet based on calorie density] don’t restrict a particular type of macronutrient but it naturally requires portion control on high-density “heavy” foods

A CalDensity diet is simpler than keto diet, low-carb diet, low-fat diet etc.

— Water content improves calorie density.

  • boiled potato, boiled rice, compared to bread, pastry, baked starch
  • smoothie with ice

Fruits have high water content + high fiber

— high-density “heavy” food list

  • nuts .. a healthy fat, but requires portion-control in a calDensity diet
  • cakes

— fasting

Even though I follow calDensity, I still need intermittent fasting (postpone 1st and last meals). One without the other is ineffective.

satiation_efficacy^weight_gain_coefficient

Posted on by tiger40490

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.

brkaway ^mellw ^blindFOMO ^wrongPrio ^misPceptn

Posted on by tiger40490

 

k_miswanting_blindFOMO … k_mellow

Eskimo languages have more *phrases* to describe snow because snow is improtant to their lives. Similarly, I have multiple powerDescriptors because the /subject/ is close to my heart.

— t_wrongPriority .. (a generic phrase) is related but is focused on the wrong priorities of my peers, while T_ska (a more specific phrase) usually about myself
— k_miswanting_blindFOMO .. see blind_FOMO[def]: TJ.Lin@Chn young techie #breakaway
— T_breakaway .. is related, but self-knowledge doesn’t always mean breakaway from mainstream
breakaway .. specifically about a bandwagon or brainwash
breakaway .. more decisive and more complete than t_mellow
— mellow .. shorter tag but more vague than wrongPriority/misPerception
mellow .. suggests a gradual learning journey
mellow .. related to stress, unlike t_misPerception
— ska .. is focused on self-knowledge

##meal replacements

Posted on by tiger40490

For all of the meal replacements below, big question is

Q: does it feel filling enough?

My “system” receives the “satiation” signal from starch or a high amount of solid_protein. Chia and ice help provide satiation. Other fiber-rich foods don’t work.

The meal replacements below feature below 10% of the regular amount of starch, and almost no solid_protein.

— when wife was hospitalized and unable to eat most foods, she was receiving IV drips for days.
— some frail people (often old) can’t digest solid foods, so congee is the main food to keep them from hunger. It would not be filling for me.
— Taiwan 豆花 with chia
— Chendol made with rice (!) and chia
lots of ice
— smoothie with beans or rice, and chia
lots of ice
— leafy salad without starch, usually with high amount of solid_protein including tofu, mushroom, beans

fiber as carb in leafy greens !

Posted on by tiger40490

https://en.wikipedia.org/wiki/Dietary_fiber shows that leafy geens have higher fiber concentration than starchy vetetables, orange vetetables, whole grains, fruits…

However, fiber is still a form of carbohydrate, and listed as carbohydrate in food labels. It’s hard to visualize the presence of starch or sugar in leafy greens. I think their fiber is totally unlike starch or sugar, completely different.

 

 

BMI hypothesis: Y Sg>U.S.

Posted on by tiger40490

workout .. I suspect that my Sg workout is more than U.S. workout, in terms of calorie burned, and my Sg calorie intake is similar to U.S.

base metabolic rate .. Perhaps the base metabolic rate is lower in Sg, but I have no evidence.

water weight .. Perhaps my body retains more water in Sg than in U.S.

We don’t know the exact calorie numbers. It’s possible that in SG the measurable calorie in my diet is similar to U.S., but the energy extracted by the body is a higher percentage.

suggested portion size

Posted on by tiger40490

Suggested portion size can subverst the logical thinking.

Note smaller portions of fancy foods are usually high $cost + ccost.

  • high unit $cost compared to the bigger portions
  • low cCost compared to the bigger portions
  • high cCost compared to the common foods

— eg: mini ice cream. If I tell you this bigger ic cream cube is 8 times the size of the smaller cube, your rational mind probably can keep in-sync with the gut feeling. However, if bigger ball is 3 times the smaller ball, and both presented as “one serving”, you probably can’t notice the “3 times”. You may feel it’s twice and your self-regulation would follow that feeling.

—  eg: ice cream vs fancy bread
In this case, you call it “maintream” serving size

— eg: salad side dish .. usually very small like 10-15% of a typical salad bowl in the U.S. (slightly bigger than in Singapore)

popular diets: often low starch due to western origin

Posted on by tiger40490

Fashionable diets of the last decades are usually created in cultures with slightly lower starch reliance. These cultures tend to have slightly higher emphasis on animal protein, milk, raw veg, thick soup.

In contrast, Chinese food culture features starch as the “main food” (主食), so most of us Chinese are brought up eating starch in every meal. Without starch, it’s hardly a meal. Majority of western meals also feature starch, but less prevalent.

So this is one reason those popular western-originate diets are unpopular among most Chinese people.

However, this reason does NOT imply it’s harder for a Chinese dieter to adopt such a diet. Many Chinese people enjoy non-Chinese cuisine including Indian, Thai.