Einai Sasa’s Food Journal: Entry 18
Einai Sasa’s Food Journal: Entry 18
April 10th, 2025 Thursday
8:21PM: I have just gotten used to eating only a fistful of food. So even if I eat multiple types of food, they HAVE TO HAVE TO HAVE TO FIT in the fist of my hand. So like if I am eating walnuts, carrots, and cereal? They all three have to fit in the fist of my hand. Eating fistful portions is fun! 🤭 I am so getting used to my new portion control. Okay bye. I have to post my program log.
3:37PM: So while my goal is to eat a fistful of healthy food daily from now on, if I ever should HAVE to add more, it shall be the size of my open palm of my hand.
April 11th, 2025 Friday.
6:17AM: Okay so I did overeat again today. But the food was reasonably healthy. It was my leftovers from that potluck last night. I believe I ate around two and a half fistfuls of that delicious food. But I am glad I finished that food cause now I can really tackle that fistful strategy. Today is also the movie event at the peer center and they are going to offer popcorn. We plan to see “Inside Out 2” and I will certainly eat a fistful of popcorn. Hm? No. Half a fistful. Only because you ate so much of the reasonably healthy potluck leftovers. You went over your eating limit, so now you have to downsize. Even the carrots. When you get back, pick the carrots up and fill the half in your hand and that shall be your portion. Half a fistful. One fistful if we stay diligent, half a fistful if we overeat already. We need to really get used to and train ourselves into eating just a fistful, because that was the size of my healthy stomach. But due to me overeating, I have stretched my stomach and I have a slightly larger stomach. So I am going to train it to shrink back. I probably ideally should not eat anymore all day because of the reason that I overate.
6:50AM: NN: “ How to train myself to eat only a fistful of healthy food? Is there anything important that I need to about healthy fistful food portioning control?”
Gemini: “Training yourself to eat only a fistful of healthy food is a gradual process that requires consistency and mindful practices. Here's a breakdown of how to approach it and important considerations:
How to Train Yourself:
* Understand the "Fistful" Guideline:
* It's a general guide: A fistful is a convenient visual for a single serving, but it's not an exact science and can vary based on your hand size and the density of the food.
* Focus on nutrient density: Prioritize healthy, whole foods like fruits, vegetables, lean proteins, and whole grains that pack nutrients into that fistful.
* Adjust for food type: A fistful of leafy greens will have fewer calories than a fistful of nuts. Be mindful of this.
* Start Gradually:
* Don't go cold turkey: Abruptly restricting your portions can lead to feelings of deprivation and potentially overeating later.
* Reduce portion sizes incrementally: Begin by slightly reducing your usual portions over a week or two. Aim for a little less than you normally eat, working towards the fistful goal.
* Use Visual Cues:
* Your hand as a guide: Get familiar with what a fistful of different food types looks like in your hand.
* Smaller plates and bowls: Using smaller dishware can make a fistful portion appear more substantial.
* Practice Mindful Eating:
* Pay attention to hunger and fullness cues: Eat slowly and deliberately, noticing when you start to feel satisfied, not overly full. It takes about 20 minutes for your brain to register fullness.
* Eliminate distractions: Avoid eating while watching TV, working, or using your phone. Focus on your food.
* Savor each bite: Engage all your senses – notice the smell, taste, and texture of your food.
* Prioritize Healthy Foods:
* Focus on whole, unprocessed foods: These are generally more filling and nutrient-dense, making a smaller portion more satisfying.
* Include plenty of fiber: Fruits, vegetables, and whole grains help you feel fuller for longer.
* Choose lean proteins: They also contribute to satiety.
* Plan Your Meals and Snacks:
* Avoid impulsive eating: Having a plan helps you make conscious choices about portion sizes.
* Pre-portion snacks: If you tend to overeat snacks, portion them out into fistful-sized servings beforehand.
* Stay Hydrated:
* Drink water throughout the day: Sometimes thirst can be mistaken for hunger. Drinking water before meals can also help you feel fuller.
* Be Patient and Consistent:
* It takes time to change habits: Don't get discouraged if you don't master it immediately.
* Consistency is key: Keep practicing, and gradually your body will adjust to smaller, more appropriate portion sizes.
Important Things to Know About Healthy Fistful Food Portioning Control:
* It's not one-size-fits-all: Your individual needs for calories and nutrients vary based on your age, sex, activity level, metabolism, and overall health goals. A "fistful" might need to be adjusted based on these factors.
* Balance is crucial: While a fistful is a portion guide, ensure your overall diet is balanced across different food groups to meet your nutritional needs. Don't just eat a fistful of one type of food.
* Consider calorie density: As mentioned, different healthy foods have different calorie counts. A fistful of avocado will have more calories than a fistful of berries. Be mindful of this, especially if you have specific calorie goals.
* Don't ignore hunger: The goal is mindful eating and appropriate portions, not starvation. If you are genuinely hungry between meals, opt for another healthy, fistful-sized snack.
* Listen to your body: Pay attention to how you feel after eating a fistful. Are you satisfied until your next meal? Adjust your portion sizes slightly if needed.
* It's a tool, not a strict rule: Use the fistful guideline as a helpful way to estimate portions, especially when you don't have measuring tools available. Don't become overly rigid about it.
* Focus on the quality of food: A fistful of processed, unhealthy food is not the same as a fistful of nutrient-rich whole foods. Prioritize healthy choices.
* Be aware of individual food recommendations: While "fistful" is a general guide, some foods have more specific serving size recommendations (e.g., a serving of nuts might be a smaller handful).
* Don't restrict too much: Severely restricting your intake can backfire, leading to cravings and potential nutrient deficiencies. Focus on balanced, moderate portions.
* Seek professional advice if needed: If you have specific dietary needs or health concerns, consult a registered dietitian or nutritionist for personalized guidance on portion control and healthy eating.
By combining these training techniques with an understanding of the important considerations, you can gradually and effectively train yourself to eat healthy, fistful-sized portions. Remember that consistency and a focus on whole, nutrient-dense foods are key to long-term success.”
6:54AM: NN: “So basically I need to use my imagination and visualize the all my food combined into a fistful. I am going to master this fistful portion regimen. Oh yes I shall. In the name of my Love Yahuah I shall.”
9:16AM: I just made a temporary portion cup with a coffee cup from the peer center and I marked it based upon the measurement sizes of my fist. I will wipe it down after every meal and I will not include anything super wet like carrots in it. This measurement cup is for when I eat dry foods and I need to measure them for a fistful serving. I will eat only one full fistful measurement of this cup per day. I will not eat anymore than that. If I am still hungry after this. Oh well. That is too bad.
Official Fistful Measurements. Official Fistful Measurements. My Current Fist Measurements…
10:22AM: According to my knowledge so far and my current measurements, my fist is 1.5 inches high. And the width is….. an estimated 4.5 inches wide. This shall be my reference point as to how much I shall eat. I no longer crave food as much as I did, and I am ready to be fully skinny. Only what is different about this time is that I shall also work on building a healthy amount of muscle. 11:09AM: 4.5 plus 1.5 equals a total of 6 inches. Now I need to search for 6 inches in ounces, and that should be my designated serving size amount….. 11:12AM: Google’s AI Overview states: “A 6-inch food item, like a Subway sandwich, typically weighs around 189-257 grams. For example, a 6-inch Meatball Marinara is 189 grams. A 6-inch Chicken Teriyaki sandwich is 257 grams. [1, 2]
Generative AI is experimental.
[1] https://www.nutritionix.com/food/6-inch-meatball-marinara
[2] https://subway.com.tw/en/include/meals-nutrition.html “ 11:18AM: Google’s AI Overview states: “The number in the center of 189 to 257 is officially 223.” So my normally designated food amount is 223 grams.
11:05AM: My palm is approximately 6 inches tall and 3.5 inches wide…… 6 plus 3.5 equals 9.5 inches. Now let us convert that to grams of food to get our designated maximum amount…… 11:15AM: The conversion states that 9.5 inches converts to about 155.67 grams of food.
11:48AM: NN: “I am now going to post this diary entry.”
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