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Home » How to lose weight quickly » 7 Ways To Eat Out And Still Lose Weight – Forbes

Its no news that eating out is often linked to poor food choices. But with a smart approach, you can maintain a clean diet and even lose a few pounds.

Just askFredBollaciThe Healthy Global Gourmetwho lost 150 pounds while sampling more than 150 restaurants in one year. (Some are clearly repeats, since he dined out four to five nights plus several breakfasts and lunches per week.)

In his two-part book series, The Restaurant Diet, the foodie influencer shares his doctor-approved game plan, recipes, and personal journey to achieving better health. The first editionpublished in January 2018covers more of the physical approach, with 125 tried-and-true recipes gathered from his personal collection and 100 of the top US restaurants, plus nutrition facts and chefs suggestions. The second editionpublished in October 15, 2019highlights Bollacis background, including his Italian upbringing and near-death experience from sleep apnea at 30 years old.

As a quick intro to his clean eating and exercise plan, heres a lightly edited excerpt from his book.

How should you eat out more mindfully?

#1: PLAN IN ADVANCE

Its easy to get a hold of menusbe it online or a quick call to the restaurantso do your due diligence before heading to the restaurant. Make realistic selections for your proposed meal, then plug the foods youre planning to eat into a calorie counting program or app, such as Livestrong.com, to see if theyre within your calorie budget. Take advantage of heart-healthy or reduced-calorie menu items (with the calories listed) where available. And make well-reasoned estimates if your pick of the restaurant or exact dish doesnt show up on the app.

Dont fret if you cant preplan a particular meal; have your smartphone handy with your calorie counting app and vet your choices before you order.

#2: STUDY THE MENU

Look for things that are baked, broiled, grilled, pan-seared, poached, or roasted, as opposed to fried or sauted. Look for sauces, soups, and preparations without butter or heavy cream. Ask your server about how a food is prepared or what ingredients are in it. Not everything is obvious. For example, Seafood Chowder doesnt clarify whether or not there is butter or cream.

#3: ORDER (NATURALLY) COLORFUL FOODS

Go for more natural colors in your meal if you want more nutrients and vitamins. For example, a sweet potatowhich is loaded with vitamins A and C and beta-caroteneis much better for you than a white potato. Vegetables like multi-colored peppers are a great source of vitamins when roasted; so are Swiss and rainbow chard. Generally, make sure you eat enough fruits and vegetables. They contain necessary nutrients and help fill you up.

#4: CONSIDER THE TIMING

When in doubt, always eat earlierespecially for dinner. Finish your last meal two hours before bed, so theres enough time for a post-meal stroll. If you must travel or have to eat late, make a point to walk afterward or fit a workout into your day.

Also, avoid the popular seven-thirty dinner reservation when the restaurant is most crowded. Not only will you have a more relaxed experience, but the restaurants staff is also more likely to get things right such as keeping sauces on the side.

#5: STAY HYDRATED

Keeping yourself hydrated with water and unsweetened tea are excellent for avoiding overeating. Sip as soon as you sit down, before eating anything. Do the same in between bites and courses. This will help you feel full more quickly.

You can ask for a pitcher or several refills. Order it with lemon or lime for extra flavor. And consider mineral water, which Europeans swear by for digestive benefits.

#6: KEEP DRESSING ON THE SIDE

While its best to avoid high-calorie sauces such as barnaise, Hollandaise, and drawn butter, you can still enjoy other dressing if you keep them on the side. Simply dipping your food in the sauce will be a lot healthier than drenching your food with it.

Lightly dressing your salads is okay, but preferably with extra virgin olive oil, lemon or apple cider or balsamic vinegar with a little sea salt and pepper (if desired). Freshly squeezed lemon is Bollacis favorite.

Be careful about condiments: Ketchup contains a lot of sugar (from high fructose corn syrup, which should be avoided) and mayonnaise is high in fat and calories. Opt for light mayo and mustard instead.

#7: ENJOY WINE (IN MODERATION)

You dont have to deprive yourself of a good drink, but moderation is key. Refrain from sugar-loaded cocktails or request for slimmed-down versionsand limit your intake to about one drink per day with dinner. (Thats roughly 125 calories in a five-ounce glass.) Obviously, this isnt a one-size-fits-all approach. Double check with your doctor and nutritionist on the recommended amount.

And if you dont drink, are committed to sobriety, or have other health problems, I wouldnt recommend drinking at all, said Bollaci. Alternatively, try TST, a delicious, low-calorie and non-alcoholic sparkling drink made from tea, ginger and white cranberry.

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7 Ways To Eat Out And Still Lose Weight - Forbes

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Home » How to lose weight quickly » 7 Ways To Eat Out And Still Lose Weight – Forbes