Note water content is arguably the biggest unsung hero/ having the potential to save the day.
Many otherwise binge-risky calorie-dense foods are saved by the high water content — fruits, smoothie, chendol, red-bean congee, even ice cream (with chia seed),,, The more water content, the safer, since the stomach gets filled up by the water content which serves as a binge-preventing circuit-breaker.
- nuts — prime eg. I can binge i.e. eat a lot quickly. Some people are naturally protected from this binge risk.
- creamy cakes, fried foods, chicken skin, potato salad — are the worst fatty foods. High binge risk.
- starch — I can eat a lot in one meal, including the fibrous starch like starchy roots.
- lean meat — (not KFC)
- cooked meat — I can binge iFF with rice
— a few foods with moderate binge-risks
- 🙂 chocolate? I usually don’t binge, not at the same level as cakes or potato salad.
- 🙂 avocado?? not sure. Not as tasty as cheese cakes and more natural and more fibrous.
- 🙂 fancy nuts and avocado? binge-risk is limited by cost ! Rather expensive, and seldom offered in quantity.
- — low risk
- 🙂 fish — (non-fried) I can eat quite a lot but fish is almost always low-fat, low-starch so I get filled up without too much calorie load.
- 🙂 porridge
- 🙂 whole fruits — most of us can’t eat too much fruits (with the sugar), largely thanks to the water content
- Watermelon — i can eat a lot but not calorie dense 🙂
–fat without starch or sugar without starch are significantly less binge-risky than with-starch
- eg: cheese alone
- eg: fried peanuts and many fried nuts are not tasty
- eg: chocolates — actually i won’t eat a lot
- eg: red bean paste alone (not in a pancake) I won’t binge.
- gr8 eg: candies
- gr8 eg: raisin, dried fruits
- gr8 eg: visible sugar on biscuits and cakes
- gr8 eg: among Indian deserts, those very sweet are the least attractive
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