PUBLIC LIVE DRAFT The following is a sneak-peek draft Answer to a feature Question; for the pending Manuscript entire re-write and rebranding to sufficiently complete. REMINDER: the book will be written in third person. Live-it-forward ~ AW.
Here in this next (Sneak peek chapter draft for the next book rewrite) revolves around utensil sizes as one transitions from high carb to low(er) carbohydrate way of eating.
This chapter may reminisce, for some ~ “painful” or regretful memories of dieting. Namely- portion control and utensil sizes. It is mostly the latter that we’re highlighting.
However, those who do learn from it ably moves on.
Summary
It would be safe, though few may argue otherwise, that we have successfully inhabit one and (1) way of eating. High carbohydrates, moderate fats, and low((s) ~ in protein, in vegetables.
Certainly (or hopefully by now), one has had a good life downing large cartons of pizzas. packets of cookies, tubs of ice creams or whatever “cheat days” legitimised as self-licensing. Throughout ~ one would reach for the biggest ladle, knife, or fork. We no longer chew our foods intentionally-enough for proper digestion as a result. Recent studies indeed showed correlations between easy to eat ultra processed foods, with reduced oral processing time and thereby – overeating (Miquel-K. 2015) & (Slyper A 2021).
Here, as readers transition to a low(er) carbohydrate for the first time, we intentionally are trying to appreciate towards fats and proteins.
We inevitably, have to contend with smaller, not larger – utensils. The reason here are two fold. Firstly enforce slower, methodical and intentional pace of eating. And the other, and this arguably being more important – taking time to appreciate the larger and more meaningful macronutrients.
We learn, that on separate chapter Hunger & Satiety page (<>) fats and proteins are primary driver on the key satiation neurotransmitters between brain and the gut. So to facilitate this response, we need to make sure what our choice of and methods of eating must likewise be adjusted accordingly.
Readers may already frown at this idea that when one is hungry, one should gobble whatever is most hedonic or most “hard hitting” with however largest bite size they can fit to the mouth. This Author (AW) actually dared not to, because gram per gram, downing a stick of butter with slices of ham is far, far different downing packet of cookies, or galloping big bowl of noodle soups.
Agree to disagree? Test one self.
For those who frown at this idea, for the sake of experiment This Author (AW) let readers be their own student an teacher as chance to prove their right – if their past-time pace of eating, portion control or utensil size habits does not matter.
During a first week or two of low (or very low) carbohydrate days – try evaluating heart burn of indigestion on a feature meal. Simply do not change ~ pace of eating and without changing – plate or utensil sizes. Lack of stomach acidity (common for those who have not adjusted to protein eating) will surely be a recipe for disaster.
One might be okay with a slight feeling of unease. But overtime? Inflammation takes over. And it can be serious.
Homocysteine continues to rise as the body cannot adequately detox them, as such bolus size of fats and proteins are consumed so rapidly ~ that if there isn’t enough three things – adequate salt, stomach acid and mineral absorption, and in this case – slower and mindful – pace of eating habituation – there is no greater difficulty for us to extract meaning(s) from the food we eat.
Lack of salt – sodium and potassium alone is bad enough for one to feel lethargic and lightheaded. In context of digestion, the chlorides in sodium are necessary deep within the parietal cells within the walls of the stomach ~ to secrete the hydrochloric acids. Not enough stomach acid? Impaired B vitamins, and minerals absorptions. Impaired B vitamins status? Impaired methylation. Impaired methylation? Inflammation byproducts are left floating around and can potentially be harmful, if left unchecked.
Once the reader have “had enough” symptoms. One would then hopefully learn, that this way of eating requires far drastic frame of mind that for once, we appreciate food not as indulgent get aways. But extracting meanings that much more palpably over time.
All that – through just changing to a slower pace of eating, smaller utensil size. And reflect how we go.
But the research says – neutral effect?
But what does the research say when it comes to utensil size and their “mindful” effect if any, on satiety? Surprisingly or unsurprisingly (depending on reader stances) – neutral. But this is neither “good” or “bad” news.
Meta analysis and reviews alone – the longest and latest we have to date (at least as of the year 2026) appear to be somewhat mixed in efficacy. This meta analysis alone collating studies for over fourteen years, 2006 to 2020 (Vargas-Alvarez M. et al, 2020) found less than convincing, but marginal effect. In that 55% of the studies collated did find an effect at reducing overall caloric footprint, by adopting these new habits (at the very least – via smaller utensil sizes). Keeping in mind however that majority of the studies collected were largely composed of ordinary population and standard diets (some of them featuring breakfast cereals and popcorn ~ yes actual “popcorn” in some of the study designs). Commonly also as with many research-reviews in general ~ that pooling together likewise general inputs of criterias – tends to have high amounts of heterogeneity (a technical term for variability – where results not always congruent in their findings).
Thus, if there are over 55% of studies that does find an effect – that alone should at least encourage enough curiosity for us all to be our own experiment. A coin toss is a leap of faith.
But a leap of faith is nonetheless a potential lesson earned, then learned. Considering also – there so far no literatures nor studies available that looks at utensil sizes, within exclusive contexts of carbohydrate exclusions whilst leveraging fats and proteins for satiety ~ that alone permits only one (1) opportunity left for one to try. Self-experiment.
So how and where do we begin?
Firstly some good news. For those just beginning to transition towards low carbohydrate transition, This Author (AW) permits a much kinder and gradual approach unlike his own stark, 0-to-1 contrast binary change.
Firstly, invest a few weeks at consciously emulating volume, and mouth feel of carbohydrates, but with vegetables. Throughout this time, immediately start using smaller spoon.
Next, plan low carbohydrate meals accordingly ~ a major or a feature meal would consist of a large bowl of well cooked greens leafy or not, water heavy or not. The amount of these should amount to somewhere up to seven (7) cups of uncooked greens, to fill a typical appetite.
“Well cooked” here is intentionally bolded for a reason: encourage digestibility. Do not, we shall repeat, never consume the conventional “giant raw salad” typical to that a of a dieting meal looks.
This Author’s (AW) occasional rotations on such raw, uncooked greens are not always satiating to the contrary because of their dryness. And in many cases, prompts extreme thirst.
Hence cook and cook them again, thoroughly. And eat them to the point of enough fullness in the gut. It is not uncommon for one to consume remarkably much, much more vegetables than their prior live(s) combined.
It it important to realize nonetheless, that as far as “satiety”, the above is envisioned to be applicable to those entirely new to the transition to lower carbohydrate eating. As one consciously are now told to live in a far different way of eating than their prior twenty, or thirty or even forty – years of life.
One must also be prepared to know that at some stage, far later in the future* we must compel ourselves a period of exclusion and reinclusions. To tinker how much is enough to comfort our gut so that distensions are kept minimal, as one must inevitably, but not certainly within weeks but perhaps in years later – at navigating, excluding one suspect food(s) bearing FODMAPs (fermentable carbohydrates that pre-empt gut discomforts).
Adjunct to this topic reserved for another nuance reading at a separate chapter (Pages <>) in order for readers not to be overwhelmed. There – we will surround the topic of learned behaviours, or shortly known as Pavlovian Conditioning.
*At a much, much later phase especially involving intermittent fast(s) – gut distension will (inevitably) form a next topic for personal assessment. But such only comes much later, as here we are firstly dealing with habitual establishment surrounding conscious change of utensil adoptions. Baby steps. One at a time.
<End of sneak peek draft sub chapter>