Tag: t_satiety

##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

low fat/starch high veg/fruit #protein no mention

Posted on by tiger40490

My target nutritional mix is

  • low fat
  • low starch
  • max raw veg
  • more fiber
  • more fruits
  • more liquid including smoothie and light ice cream

— protein? elephant in the room!

no mention as protein is expensive, hard to prepare and store (except protein powder).

However, I need protein as the replacement source of energy once I remove fat and starch as the main sources.

Walgreen guy on starch reduction #protein

Posted on by tiger40490

In 2019, a young Bayonne Walgreen pharmacist told me that for the regular healthy adult, there’s a limit to how much one can safely cut starch intake. He said if you cut below that limit, your body will not get enough energy, leading to hunger.

My practical target is 0 to 500 calories of starch. I don’t aim at zero, but if you can “stay at zero” then it’s probably safe. In my experience, it is really tough [1] but actually possible to reduce starch to zero on a long-term basis.

[1] It’s tough because I avoid fat and need alternatives to replace my traditional main source of energy. Protein is promoted as the best source of energy but I doubt it.

 

egg: white is low-cal n satisfying

Posted on by tiger40490
  • For whole eggs, I would limit myself to one egg in 2 days, though Eating up to 3 eggs per day is safe for the majority of the population. Egg white is much safer than whole eggs, in terms of calories and cholesterol.
  • skeptical — Many researches indicate whole eggs are slimming but possibly based on tests with overweight people. A large egg has about 80 calories, 75% from the yolk.
  • skeptical — Many articles say eggs are satisfying but compared to what? I find both egg white and whole eggs reasonably satisfying but i still miss my starch 🙁

— egg whites in particular:

See https://www.healthline.com/nutrition/egg-whites-nutrition#fat-and-cholesterol for details on egg whites.

  • virtually fat-free
  • mostly water and protein
  • safe for weight-watchers
  • 🙂 satisfying yet low-cal 🙂 Unbeatable combination
  • easy to cook
  • can mix in chia seeds
  • good for salad too
  • low-cost iFF you learn to remove the yolk with a plastic bottle

carrot #frozen

Posted on by tiger40490

As of 2019, Carrot is my #1 raw veg, eaten in higher quantity than tomato, cucumber…
As of 2020, Carrot is my #1 raw veg tied with lettuce at the same overall quantity, higher than tomato, cucumber, onion,

  • can eat raw, frozen, or heated, or add to a soup, each with a different natural flavor in each case.
  • 🙂 if frozen (rare), can go with ice cream, peanuts, cookies
  • 🙂 if heated, can substitute starch to some extent
    • fairly satisfying at low calorie — rare combination. I tried on 29 Dec 2019 and ate at least 0.9 of a full pound packet of microwaved carrot with fish 🙂
    • The carrot at Stuff’d salad shop tastes very starchy and satisfying. Not boiled like my wife’s. Possibly steamed.
  • ridiculously low-cal
  • cheap, available

Q: what to go with raw carrot? hummus:):) guacamole:) ham:) cooked meat/fish:) chocolate:) ice cream 🙂

The baby carrot is not always better tasting !
Warning — about 5-20% of the baby carrots I tried taste much less palatable though not rotten, and should be discarded right away. Usually the thick ones. Also, the big carrots in Singapore all taste less palatable, less sweet. The regular baby carrots have a slight sweet taste and free of grassy taste. I tend to believe the closer to the heart, the higher the chance of being slightly sweet

sugg — buy the thinner ones. Half the times I don’t notice the difference, but the other times I find the thinner ones more palatable.

Sugg — heating improves the taste 3 times, with a natural flavor.

starchy — For my tiny raw carrot from TraderJoe’s, heating brings out a starchy texture, better than the starchy texture in the boiled big chunks. Even if roasted carrot somehow contains more starch and calories, it is still a very healthy food.

— raw carrot milkshake, a good use of extra carrot at home.
#1 tip: remove the big butt that tastes less sweet

Carrot is not creamy as avocado, banana, mango. Therefore, i add peanut butter and milk.

Ice — dillutes everything but in a positive way. It’s prudent to add ice incrementally to avoid over-dillution. If over-dilluted, then add milk.

Sugar — is crucial just as milk and ice, but should not be added in abandunce. I added a teaspoonful of honey but I don’t know how effective it was.

[18] satiety index: questionable

Posted on by tiger40490

–based on https://www.healthline.com/nutrition/15-incredibly-filling-foods

I am doubtful on the findings since most of the foods are high-calorie. It features a few low-calorie foods — fruits, vegetables, legumes (豆 including beans, peas, lentils, pulses)

The main research conducted tests over 120 minutes after the meal.

  • On the satiety index, fish scores higher than all other protein-rich foods, including eggs and beef. Fish actually had the second highest (behind boiled potato) score of all 38 foods tested (1).
  • In one study, volunteers consumed a solid meal, a chunky soup or a smooth soup that had been put through a food processor. The smooth soup had the greatest impact on fullness and the slowest rate of stomach emptying, followed by the chunky soup (31).
  • boiled potato is more satisfying than rice or pasta (16).

satiety: 2+3 categories@foods

Posted on by tiger40490

As a weight watcher, I want to eat as few calorie as possible but still feel satisfied enough to go on. No point cheating ourselves — if you are actually unsatisfied but tell yourself otherwise, then sooner or later you would stop believing. Instead, we need to eat enough to really feel genuinely satisfied. For example, chia seeds always make my stomach feel full but rarely provides me that much-needed satisfaction, so I found it hard to continue eating chia seeds by itself without some nuts or meat.

Calorie and fiber are supposed to be the two filling/satisfaction factors, but each person is different. The research findings often prove  ineffective for me. I take the published research as nothing but a reference, and compiled my own list of hunger-fighting foods:

  • #1) starch. During my formative years, I developed the “opamp response” such that a bit of meat/veg with lots of rice or bread would make me feel satisfied
    • banana
    • beans and nuts esp. peanuts
    • green peas
    • biscuits
    • potato, sweet potato
    • noodles and 馒头? less satisfying than rice but still more effective than everything below.
  • #2) Meats (+eggs) are “bargains”. Fish is even better.
    • since late 2018, now I eat meat without starch — effective
    • sometimes I eat egg white alone — moderately effective
  • … Top 2 are by far the main hunger-fighters. Recently I had very small intake of both, so I had to eat a ton of other foods.
  • #3) fruits and vegetables are my 2nd or 3rd most effective hunger-fighter. Most fruits are rich in fiber, low calorie and tasty. Usually all-natural and free of bad stuff
  • #) fiber? less effective if distasteful. Actually, fiber is always part of some other food.
    • chia seeds? I feel full but remain unsatisfied
    • raw carrot? reasonably effective
    • raw veg salad? fairly satisfying but I definitely need some tasty bits like meat, cheese, fruits to help swallow the raw veg. Most Americans would get some salad dressing.
  • Fat or sugar alone? Not effective … consider ice cream, chocolates
  • nuts — proven effective, either due to fat or fiber
  • chocolates – has fiber too
  • green machine — half effective, due to fiber + tasty.  Farrah (citibank) said she drinks green machine a lot and has only one meal on some days.
  • Powders like MRP? Completely ineffective

CreamOfWheat: medium-calorie but tasty #chia

Posted on by tiger40490

Sugg: add chia + raw veg

I always buy 16 oz big cup.. 250 cal (USDA), lighter than 330 cal for oatmeal (16 oz)

  • 🙂 not addictive as the oily desserts.
  • 🙂 low fat
  • 🙂 lots of water mixed in to enhance satiation
  • small amount of protein and fiber
  • with a bit of sugar and raisin I think it’s still medium calorie, but if I add more add-ons then I need chia seeds to reduce my guilty feeling
  • 🙁 Adding nonfat milk doesn’t add anything except calories

Q: is this considered wholesome breakfast?
A: yes in my experience. Many website comments don’t apply to me. This breakfast is satisfying without too much calorie.

How to fairly compare with other starches which are usually benchmarked by weight? No precise comparison. I feel one big cup is similar to two Singapore servings of rice.

MRP xp #powder no satiety

Posted on by tiger40490

Without starch, even if I load up 2000 calories worth of powder, it will not fill my stomach.

Similarly, if I eat a small sandwich with a thick butter chunk (2000 calories in total), it has no chance of filling my stomach.

This is a challenge to the calorie theory.

Meal replacement powder (MRP) usually comes in 200-400 calories per serving, designed to replace the smallest meal of the day and offer slightly fewer calories than a regular meal. My GNC Meal replacement powder is rich in protein + fiber and also contains 3.5g of fat and 8g of starch in a 52g serving. In contrast to pure protein, this shake should be more filling. I asked the GNC salesman “Can I take another serving if still hungry?”. He said “Give it a day. Next day you may try two servings.” I could follow that and start 2nd day with 2 shakes each time. One bottle has 16 shakes, about 8 meals.

Don’t expose to temptations like cakes, biscuits, nuts etc. If you are unprotected from the temptation, then don’t expect this meal replacement to work. If no temptation, i think one “MRP meal” can last 4 hours. With temptation, it is 20 minutes!

A guy at Downtown Pharmacy (Marin Blvd) shared his experience that MRP can’t really replace a meal.

Overall, I feel powder (or any liquid) can’t provide satiety. I feel the meal-replacement feature simply doesn’t work for me. I get hungry faster than other people. Consider a 2000-cal peanut butter shake with ice cream float. I feel such a heavy drink may have a chance to work only with some solid foods like raw veg.

Consider mixing one scoop MRP + one scoop of whey + teaspoon of chia
🙂 cheaper than MRP alone
🙂 precise calorie budgeting and tracking
🙂 more filling
🙁 2 open bottles to manage

— 25 Jan I tried my first MRP exactly as prescribed — 2 level scoops mixed with cold water not milk. Should provide 210 calories. It looks like 10->20-25% of a regular meal. Indeed, to some testers, it might feel like 10% of regular meal. It’s unthinkable that this small shake is designed to replace a breakfast or a lunch.

Finished this meal around 4.15pm NY time. At 2.5 hour mark I still felt full. At 4hr mark, i felt a tolerable hunger, thanks to absence of temptation.

— 1 Feb I took 2 level scoops after 8pm 1 Feb. I felt slightly hungry within an hour but didn’t eat anything substantial until 10.30pm when wife offered me the left-over noodles

— 7 Feb after LIRR, in b@a lobby I had 2 scoops around 6.30am. Soon I felt hungry without obvious temptations. By 8am  in office, I felt very hungry, but I decided to /tough it out/. I only had some almond milk + steamed pepper around 10am.

potato resistant-starch: chilled is best

Posted on by tiger40490

https://www.eurekalert.org/pub_releases/2013-04/fi-rsc042513.php is a major research on resistant starch due to different preparations of potatoes.

“Resistant starch is starch that is resistant to enzymatic digestion and, thus, is not absorbed in the small intestine.”

  1. chilled-but-not-reheated potatoes (whether originally baked or boiled) contained the most resistant starch.
  2. baked potatoes had significantly higher resistant starch than boiled