Eating out Home can be a minefield of high-calorie obstacles waiting to exploit your healthy eating plans in pieces.
But you do not have to avoid restaurants or stop eating out just because you're on a diet or watching what you eat. The key to being nutritionally successful when you go out to eat - and not to double your daily calorie intake at a meal - is to understand how to control your hunger and your surroundings when you sit down at a restaurant table. Seven simple steps can make things a little easier so that the next time you should choose a menu.
An important part of being successful when you go out to eat is to control the environment and limit temptation as much as possible.
Simple strategies for healthy eating in a restaurant
Before going out to eat, do some work of nutritional recognition. Thanks to the Internet, this is much easier than it was five years ago. Almost every restaurant has an online menu these days. And even when a restaurant's website does not include the menu, there are countless third-party sites that add not only restaurant reviews, but menus as well. Take a look at what the restaurant has to offer in dishes, appetizers and snacks. Choose beforehand what you are going to eat and how you are going to ask for it to be prepared. Taking these measures will eliminate the anxiety you may have about "finding something that fits your diet" when you arrive at the restaurant, allowing you to relax and enjoy the experience.
Do not go hungry
Just as it's a bad idea to shop on an empty stomach, the same is true when you go to a restaurant. The control of choice, portions and calories when eating out is already quite difficult when you are not starving; Do not make it harder for yourself. Try not to enter a food establishment feeling very hungry. The sight and smells of food, as well as the sounds of eating, will increase hunger and reduce your sense of control, increasing the chances of you asking for food that does not fit into your nutrition plan, or making you eat more what you should If you find that you are really hungry, eat a small apple before arriving at the restaurant. The fiber of the apple can help curb hunger. If you do not have the opportunity to eat an apple before arriving at the restaurant, ask for a small salad and eat, before ordering the first dish. This also helps curb hunger and ensure that you do not overeat.
Remove what you do not want
An important part of being successful when you go out to eat is to control the environment and limit temptation as much as possible.This is especially important when it comes to free fork restaurants. Bread baskets, potato chips, and other low-nutrient, high-carbohydrate foods are often offered, even before you order your food.
The key to avoiding these temptations is simple: Ask your waiter not to bring any. You're not going to eat your bread, why let the hot, buttery buns sit in front of you, with easy access? It is best to eliminate the temptation and just politely say "No, thanks" when a staff member brings you to your table.
Choose the method wisely
When browsing the menu, look for foods on the grill, in the oven or in the pan. These are methods that do not provide calories in the kitchen.
Coals and kilns use a lot of heat and are good ways to cook lean protein sources such as chicken breast, white fish or lean cuts of beef because high temperature blocks flavor and juices, It gives you a great meal without fat or unnecessary calories.
Be skeptical of sauces
Always order sauces and salad dressings separately so you can control how much is added to your plate. Only 2 tablespoons of some salad dressings contain more than 150 calories. Most restaurants care about the taste, not about your waist, so ask not only if the sauce or dressing can be served separately, but also if it is done in the restaurant and what is in it. Nobody is going to ask those questions for you, and do not forget, you're the one who pays for this food, so get informed and get what you want.
Some rules to keep in mind: In general, the more creamy or thicker the dressing, the higher the calorie content. These, therefore, should be used sparingly. It is a good idea, too, to limit yourself to 2 tablespoons of any salad dressing. And if you have any questions about the options, just put oil and vinegar.
Replace the starches
"Do not use starches, double the vegetables". If you can make this your food mantra, it will be fine. Ask that items such as rice, pasta, potato and corn be replaced with more vegetables instead.
Restaurant establishments commonly use starchy foods, because these low-cost items increase the appearance and size of the dish served, but they will sabotage your health and your weight loss plans. Foods high in carbohydrates and calories can increase the hormone insulin, which can block the processes of burning fat in your body. Vegetables, on the other hand, often contain higher levels of nutrients and lower levels of carbohydrates and the latter tend to have slower action. Slow-acting carbohydrates do not raise insulin levels so aggressively, allowing your body to maintain fat loss.
Another reason for ordering vegetables is that most restaurants do not serve large portions of vegetables to begin with. Duplicating the vegetables on your plate not only raises the nutritional level of the food, but also fills you up and prevents you from consuming the caloric equivalent of two meals.
Order from the menu
The successful secret of pre-feeding
An investigation by the Pennsylvania State University shows that by using a technique called pre-eating you can Take advantage of how your brain is connected and eat fewer calories while you seem to eat more.
Here's how it works: Before you go to a restaurant or eat your main course, eat a small salad or a bowl of vegetable broth soup. An article published in 2007 by Julie E. Flood and Barbara J. Rolls notes that consuming one of these two items before your main course can reduce the total number of calories you consume by up to 20 percent.
The reason why this works is because the broth-based salads and soups are high in water content, but not dense in calories. Your brain does not visually analyze foods for their caloric value to determine whether or not it is complete. Instead, record the volume on your plate. Pre-eating sends signals to your brain, telling you that you have already eaten a moderate amount of food before you even begin to consume your main meal. As a result, you will eat less and keep your healthy eating plan in track.