Going out to dinner tonight? Why not? Letting someone else cook is relaxing — the perfect treat after a busy day. Trouble is, the average restaurant meal contains more than 1,200 calories. And if you’re looking to lose weight, that’s going to make a huge dent in your efforts.
Fortunately, you can order off any menu and drop pounds — or maintain a healthy weight — without depriving yourself. Just follow our easy guide.
Plan ahead
Read the menu online before going out if you can. Most restaurants have a copy of their menus on their website that you can have a look at. The menu may point out ‘lighter’ dishes that are under 500 calories which would be a perfect choice. Make your choice at home and ignore the rest of the menu when you’re at the restaurant. This will help you avoid picking the naughty option off the menu when you’re in the moment!
Don’t skip lunch
You’ve booked a big dinner, so you save yourself some room (and some calories) by skipping lunch. Sound familiar? Don’t. By the time you arrive at the restaurant you’re famished, and dive straight into the bread basket! Two or three pieces later, you’ve inhaled a couple hundred calories before your starter has even arrived. Keep your hunger under control by eating a light lunch, such as a salad with chicken and a whole-grain roll. Then in the late afternoon, have a small snack.
Be cautious of salads
Although they look like the healthiest option, gigantic portions and fatty salad dressings can actually make salads one of the highest calorie options on the menu. If choosing a salad, ask for your dressing on the side and go for the light option. And if the salad comes with breadsticks or garlic bread, ask them to leave those out – you’ll only be tempted to eat them if they are on the plate.
Pick the best protein
If you are a steak lover, steer clear of the rib-eye. A 10-ounce rib-eye can pack 780 calories or more. Instead, order leaner cuts of beef, such as tenderloin, or fillet, or go for grilled chicken or fish instead. The recommended serving size for protein is approximately 5 ounces (about the size of the palm of your hand). If the restaurant doesn’t offer one that small, cut your portion in half and take the rest home.
Portion control
Most of the time, the servings you get at a restaurant are enough to feed 2 or 3 people – not the portion size you need to lose weight! Remember you can always leave some food on the plate or take home a doggy bag.
Don’t be afraid to ask
A good restaurant will honour all kinds of special requests — all you have to do is speak up. Ask for your food grilled or baked instead of fried. Ask for boiled potatoes instead of chips. Ask for brown rice or whole-grain bread over refined white bread and rice. Ask for a smaller portion of your entree. If you don’t ask, you don’t get!
Go easy on the wine
Without going into all the science, alcohol puts a halt on the fat burning process and continues to do so long after consumption while your body recovers.
Plus the hangover will more than likely keep you from eating healthy and working out!
Not only is alcohol jam packed with loads of sneaky calories and sugar, alcohol actually stimulates your appetite too. Hence why you’re only going to be tempted by a big greasy fry up for breakfast the next day.
If you know that drinking tends to lead you to overeat, stay away from alcohol altogether while you’re trying to lose weight.
If you want more guidance on eating out and how to create a balanced diet for yourself, then get in touch!
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