Dining Out Weight Gain. Written by: Sandra Gultry, Registered Dietitian Nutritionist, Weight Loss and Health Coach who resides in Orlando, Florida.
Social Events: 4 Keys to Enjoy Dining Out without Unwanted Weight Gain
Going out is a good opportunity to “test out” new strategies you’ve come up with to deal with temptation.
Sure, anyone can ‘quit sugar’ or ‘detox’ for a short, finite amount of time, but figuring out how to work around “eating out” makes us stronger in the lifelong maintenance of these habits.
Question: Are Restaurants setting you up to fail?
Low-calorie dishes can have boatloads of sodium. Even savory dishes like ribs can pack almost 100 grams of sugar. Now a recent study shows that a full 92% of restaurant entrées across the country have almost as many calories as an average adult should eat in one day—a whopping 1,205 calories.
Today’s topic is: “4 Keys to Enjoy Dining Out without Unwanted Weight Gain.” Are you constantly being told to cook at home for faster weight loss? Recent studies show it is possible to dine out and shed pounds – with the right tools in your toolbox. Read more as I share 4 strategies on how “eat out” without over doing it.
#1 “Break it up early.”
Scenario:
You say you’re intention is to only going to eat half of that pasta dish—but it gets a lot harder to stop shoveling it in once the plate is sitting in front of you. Instead, practice portion control from the point you order, not when it’s in front of you.
Solution:
Ask your server to bring half the meal already boxed up in a takeout container when you place your order—not at the end of the meal. I will say, many servers will not want to do this, but you’re the customer! If you exercise the honor system and not eat the leftovers the same day, this option is likely the easiest way to enjoy dining out with the weight gain.
Self-Assessment Question
Is eating a portion of your food easy or a challenge for you?
#2 “Know What’s on the Menu Before You Get There.” (Dining out and Weight Loss)
A successful dining-out experience when you’re watching your weight begins with advanced preparation. Look at menus online before you go to find out what’s available; think about what you might order and see which meals you can order customized to fit your personal needs. For example, if you know there’s a dessert you’re dying to try, plan it in advance so you know to cut back during other parts of your meal. Don’t show up at the restaurant hungry! (#1 recipe for eating!) Have a ½ oz almonds AND a piece of fresh fruit before you leave for the restaurant, so you won’t end up overdoing it on the bread basket or choose a less healthy meal option when you arrive. Don’t deprive yourself at home by “skipping meals” or “cutting carbs” to “save calories”. (#2 reason for overeating!)
Self-Assessment Question
Do you currently research the menu in advance looking for healthier options?
#3 “Beware of Sneaky Calories on Salads and Veggies.” (Dining out and Weight Loss)
Salads and vegetables are healthy sides when prepared certain ways. However, they can also be vehicles for loads of extra calories if they’re soaked in dressing or oils, deep-fried, or piled with cheese, croutons, and dried fruit. Toppings, mix-ins, and some cooking techniques can pack on fat, calories, and added sugar. Don’t feel afraid to customize a salad or side dish to make it healthier.
Solution:
For salads, order dressing on the side to save calories. I do see many skipping on the croutons. Unless it’s a Caesar salad there are usually not many croutons – I personally don’t see a reason to cut them out. I love the crunch factor! If you’re ordering vegetables, ask how they’re prepared and see if yours can be made with as little butter or oil as possible. I personally just get them steamed. You may request butter, oil, vinegar on the side to control how much is used.
Self-Assessment Question
Do you skip or eat croutons on your salad?
It’s funny because when I “observe” people skipping the croutons, they eat from the bread basket. One trick to offset calories AND you like croutons, skip the bread basket and ask that your salad come out before you meal – serving as your appetizer
#4 “Focus on Quality Over Quantity.” (Dining out and Weight Loss)
I will go a step further, Focus on Quality Over “Getting your Money’s Worth” If your food doesn’t come out with dressing on the side or no breading like you ordered, graciously send it back. Seek a quality experience, whether that’s fresh produce, organic meat, or an interesting cocktail, rather than large-quantity portions when you’re dining out. Usually the large quantities are cheaper, higher in empty carbs, fat, sodium and lacking fiber and other nutrients the will benefit the body. Take a stand for what’s good for you and your diet. The goal is to leave any restaurant feeling satisfied, and not like you sabotaged a weeks’ worth of eating clean at home and a weeks’ worth of hard work at the gym.
Take Away Message
Remember two things today:
- ‘diet’ doesn’t mean deprivation
- ‘Healthy’ or ‘Clean’ eating doesn’t mean restricting
Enjoy dining out and still achieve abd avoid weight gain at any type of restaurant — Indian, Thai, Italian. The challenge is choosing the healthiest items and fitting that meal into your entire day. Finding this secret sauce is different for everyone. Personalization is key!
Sandra Recommends
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Another Sandra Recommends
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