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Are you trying really hard to lose weight, and your home-cooked meals are super healthy, but your diet goes off track when you eat out? This does not mean you give up on all the joys of life and stop eating outside completely. With a little knowledge and careful decision-making, you can enjoy delicious meals at your favourite restaurants while staying on track with your weight-loss goals.
Navigating the menu can be a daunting task, but fear not! Read on, and we will equip you with essential tips and strategies to confidently order at a restaurant while on a weight loss diet. From understanding menu descriptions to making smart substitutions, get ready to arm yourself with the knowledge and confidence to make healthier choices without sacrificing taste or enjoyment. So, bid adieu to anxiety-inducing dining experiences and say hello to a more mindful and satisfying one that also aligns perfectly with your weight loss aspirations. Here are a few tips that will come in handy the next time you are dining out.
Plan Ahead
Before heading to the restaurant, take a proactive approach by researching the menu online. Look for healthier options that you can enjoy, such as grilled or baked choices, salads, or vegetable-based and lean-protein dishes. Knowing what's available in advance will help you make informed decisions rather than impulsively choosing high-calorie items right off the menu.
Read and Decode
When you arrive at the restaurant, read the menu carefully and look for keywords that indicate healthier preparations. Opt for dishes that are grilled, baked, steamed, or roasted instead of fried or breaded. Look for lean proteins like chicken, fish, or tofu, and choose dishes with plenty of vegetables. Avoid items described as creamy, fried, or sautéed, as they tend to be higher in calories and unhealthy fats. Order light and comforting soups if you like.
Portion Control
Portion sizes at restaurants are often larger than what is necessary for a healthy meal. Consider sharing an entree with a dining partner or requesting a half portion. Alternatively, ask for a to-go container and portion out half of the meal before you start eating. This practise helps prevent overeating and allows you to enjoy the remainder of your meal as a satisfying lunch or dinner the next day.
Opt for a side of protein-packed salad instead of fries | Unsplash
Smart Substitutions
Don't hesitate to ask your server for substitutions or modifications to make your meal healthier. Request steamed vegetables instead of French fries, or opt for a side salad instead of a heavier side dish. Swap out creamy dressings for vinaigrettes or ask for sauces and dressings on the side, giving you control over the amount you consume. These small adjustments can significantly reduce calorie intake without compromising the whole experience.
Be Sauce Savvy
If you order all the right items and still find that eating out is negatively affecting your weight loss journey, it might very well be a saucy affair. Sauces and dressings can be hidden sources of added calories, fat, and sugar. Ask for sauces and dressings to be served on the side, allowing you to control the amount you use. Dip your fork in the sauce before each bite or lightly drizzle it over your meal instead of smothering the entire dish. This way, you can enjoy the flavours without going overboard with unnecessary calories.
Hydration and Moderation
Stay mindful of your beverage choices. Liquid calories are the last that we burn. Opt for water, unsweetened tea, or sparkling water instead of sugary drinks or alcoholic beverages that are high in calories. If you choose to have alcohol, limit it to one drink and opt for lighter options like vodka soda or a glass of wine. Additionally, practise moderation by savouring each bite, eating slowly, and listening to your body's hunger and fullness cues. Opting for these dietary habits will not only make sure that you are enjoying what you are eating, but it will definitely reach a point where you will be eating what you enjoy guilt-free, as once that healthy lifestyle takes over, it brings nutrition, satisfaction, and joy.
