One of the most difficult situations when trying to lose weight is when you have to go out for a meal. Don’t worry; you’re not completely confined to the salad section of the menu! The Slimming Clinic have some advice on how to prepare you for eating at a restaurant and the types of food to avoid.
A big part of losing weight is downsizing your portion sizes. When you eat at a restaurant the portions are 3-4 times bigger than what you have at home! Here are a few tips on how to help yourself to eat the correct portion size when you are eating out:
- Avoid buffets when you can. If you cannot avoid one, use a small plate or bowl to help you reduce portions and eat slowly to help you avoid going up to the buffet many times.
- Share meals with a friend so you can both benefit from eating less. (You can also refer a friend to The Slimming Clinic and receive a free week of slimming. You can find out more information here.)
- Fill up on veggie side dishes. If they are cooked, go for steamed or boiled options.
- Stick to one course by only ordering a main meal. If you feel full, don’t feel the need to finish your plate and if you can’t resist having a starter or desert, share it with someone.
- To avoid eating too much, order a starter and a side dish as your main course instead of one of the larger mains on the menu.
In preparation for a meal out, it is a good idea to read the menu online if you know where you are going. This will help you figure out the lower-calorie options and figure out your expected calorie intake through making better choices.
Things to avoid when eating out:
- Be aware of the sauces and dressings on certain dishes, as they can add to the calorie content. Choose some sauce free dishes like grilled meat, baked fish or tandoori dishes.
- Avoid cheese, cream or butter-based sauces as they are high in fat or calories. Instead, opt for tomato or vegetable based sauces.
- Avoid deep-fried foods. If it is described deep, shallow-fried, battered, pan-fried, crispy etc. they are high in fat. Choose the options for grilled, poached, steamed or baked dishes for healthy and low calorie options.
- Beware of high-calorie salads with toppings such as croutons, cheese, bacon and nuts. Ask for the dressing on the side so you can control how much you need.
- Don’t drink your calories. Instead of alcoholic drinks such as wine or cocktails, opt for water or sugar free drinks to save your calories. Read our article on water and weight loss here to find out more about the health benefits of drinking water.