See fullness^availability^stress: hunger #late-night for the framework

In the last 2 years I have experimented with the “preemptive-fill” technique, where I pre-emptively eat an amount of low-calorie, high-fiber foods, even when I feel no temptation and no hunger signal. I do this to fend off an anticipated temptation, similar to soldiers fortifying their defenses in anticipation.

These preemptive techniques are ineffective because they operate on the physical level, but the physical condition is a minor factor compared to availability and stress.

— Example E: When I reach home in the evening, and notice attractive food on the table, I immediately eat a big cucumber, banana, or a smoothie as preemptive fill.

I would say even if I were to eat lots of bananas, oranges, peaches, persimmons, mangos,,, 7 pieces in total, I would still feel the craving for the enticing starchy/oily foods. Fortunately, the craving and the portion size would be reduced by the huge quantity of raw foods. So in theory, this technique may reduce my overall calorie intake, and may improve my BMI, IFF with sufficient quantity of raw foods. In reality, did it ever work?

In Eg E, there is still a benefit to my technique. Without the preemptive fill using carrots, I would NOT eat so much carrot for my dinner. In other words, I know carrots are good for me, and I found the best time to eat it was before or at the start of the big dinner.

The best thing I hope to achieve in the Example E context, is zero intake, not raw veg, not milk, nothing whatsoever. This is nearly impossible in the face of temptations. Sometimes I can achieve it. Other times I put up a good fight.

— backfire — I have noticed a side effect of the preemptive fill. The preemptive fill can have a strange but real appetizing 开胃 effect, so my psychophysiological system often gets “primed”,  becomes more open, more hungry, more vulnerable to the temptations. Therefore, this side-effect is a backfire.

— end battle (“endgame”? No) — Towards the end of late night supper, eating comfort foods, it’s good to bring in a bit of raw veg as fill, which does help. Don’t overdo it. If the end of supper is “too healthy”, not satisfying, then my “system” would seek compensation with another round of satisfying foods, usually fatty/starchy.

Another twist — the raw foods at the later part of a supper are not satisfying, but they are likely to reduce morning hunger and help me postpone first meal (remember postpone first and last meals)

Tip: Better end your planned supper with lots of comfort foods, rather than raw veg. I used to have lots of raw veg towards the end, hoping to fill up my stomach, but actually the stomach is impossible to fill up, and the unsatisfying raw food demanded /compensation/ in the form of comfort foods.

Q: Why do I end my supper with lots of energy dense comfort foods including starch, but I didn’t feel the same craving in the beginning?
A: I guess the floodgate was opened and hard to close.

I feel the reward has to be substantial and create sufficient motivation to overcome the sense of deprivation.

• movie?
• morning feast? Same food I would feel much less guilty

In my early 20’s, I discovered that my mental sharpness, productivity peak at night.

I guess mental energy needs fuel, at work or at night