For eating more slowly.... eat with chopsticks. Until of course, you get to be a bit of a pro and end up eating just as fast with chopsticks as you did with a knife and fork.
Sounds like the diet's not for you either! I'm of the small portions of what I want to eat, alongside larger 'side' salad persuasion now. I haven't tried eating it with chopsticks (although I do still have about 200 pairs left in the cupboard!).
I usually have a massive pile of veggies... along with a chicken breast, or quorn or something... but I wonder if having the vegetables to fill me up is actually meaning that my tummy isn't shrinking in terms of appetite!
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Mind you, I grew up with my dad teaching me to pick up peanuts with chopsticks at age 6... although I am a bit rusty.
I also find the mouthfuls bigger as it's easier to pick up a load of noodles with them than just a few!