Weight Loss Tips for Dining Out
Super Size it!
Super size it! This has become a mantra in the American diet and most who eat out, feel they aren't getting their money's worth if their plate is not piled high and they don't walk out the door stuffed to the top.
But it is possible to eat out and still lose or maintain weight. Here are a few tips for the healthy way to eat out in American restaurants:
Portion control, portion control
This is the number one rule for anyone watching their weight, whether eating out or at home. Eat no portion larger than the size of your fist (about 4 ounces)
Choose wisely
Check out the menu for low-fat or weight-watcher type offerings. A serving of fries can add up to 600 calories, which contains few nutrients and a huge amount of fat. A 3.5 ounce serving of asparagus is 20 calories and the same amount of zucchini is 18 calories. Veggies are also packed with vitamins, minerals and fiber.
Low Fat-Low Cal Substitutions to Help When Dining Out
vinegar, lemon or lime juice has no calories or fat
mustard 2 TBS has only 15 calories, 1 gram of fat
Salsa 2 TBs has only 10 calories, no fat
Tomato based sauce 2 TBs has only 14 calories, no fat
compare to these:
Oils for salad, 2 TBS has 240 calories and 28 grams of fat
Mayonnaise 2 TBS contains 200 calories, 22 grams of fat
Pesto 2 TBS contains 155 calories, 15 grams of fat
As you can see, making simple substitutions to salads, sandwiches or pasta can make a big difference.
Watch the toppings:
When choosing a salad, order dressing on the side. Ranch dressing is about 150 calories for only two tablespoons, which isn't much. Italian is about 120 calories for the same amount. check for a low fat/low calorie option or opt for oil and vinegar on the side. Go easy on the oil and enjoy as much vinegar (usually zero calories) as you like. Go easy on the butter (100 calories per tablespoon), sour cream (26 calories per tablespoon) and cheese (about 100 calories per ounce).
Go Easy on the Trans Fats
New studies show that consuming trans fats actually keeps you from losing weight, even when cutting calories. What's more, the weight gain from consuming trans fats tends to settle around the abdomen, increasing belly fat and increasing chances of health problems. Most restaurants still use trans fats - or partially hydrogenated oils, for frying and sauteing. Chose heart healthy olive oil dishes whenever you can.
Skip the alcohol
Besides being costly, beer contains about 145 empty calories per 12 ounces, wine contains about 75 calories per 3.5 ounces and spirits contain about 65 calories per ounce.
Take part of your dinner home:
As soon as you order your dinner, ask for a "to-go" box. Put half your dinner in the box to take home for lunch the next day.
Weight Loss Info to consider:
A pound of fat is made up of 3,500 calories. For every 3,500 extra calories you consume, you will gain a pound. If you eat out once or twice a week and take in an extra 2,000 calories each time, you can see how the weight could pile on in a year. At McDonalds, a Big Mac, large fries and large coke contains about 1400 calories. If you order shrimp pasta primavera at Olive Garden, it will contain about 700 calories and that's before you chow down on the bread sticks (140 calories each) and put sugar in your ice tea (11 calories per teaspoon).
Think you should order a steak? At Outback Steakhouse, a 12 ounce Outback Special is 810 calories. Add a "bloomin onion" appetizer (2210 calories for the entire thing), a jacket potato with butter and cheese (400 calories), fresh veggies (80 calories), a roll without butter (100 calories), you could potentially have 1390 before you even taste the bloomin onion appetizer.
Note: A 140 pound woman with a moderate activity level needs about 2000 calories per day to maintain weight. A 240 pound man with moderate activity level needs about 3000 calories per day. These are approximations.
Go Easy on the Trans Fats
New studies show that consuming trans fats actually keeps you from losing weight, even when cutting calories. What's more, the weight gain from consuming trans fats tends to settle around the abdomen, increasing belly fat and increasing chances of health problems. Most restaurants still use trans fats - or partially hydrogenated oils, for frying and sauteing. Chose heart healthy olive oil dishes whenever you can.
Skip the alcohol
Besides being costly, beer contains about 145 empty calories per 12 ounces, wine contains about 75 calories per 3.5 ounces and spirits contain about 65 calories per ounce.
Take part of your dinner home:
As soon as you order your dinner, ask for a "to-go" box. Put half your dinner in the box to take home for lunch the next day.
Weight Loss Info to consider:
A pound of fat is made up of 3,500 calories. For every 3,500 extra calories you consume, you will gain a pound. If you eat out once or twice a week and take in an extra 2,000 calories each time, you can see how the weight could pile on in a year. At McDonalds, a Big Mac, large fries and large coke contains about 1400 calories. If you order shrimp pasta primavera at Olive Garden, it will contain about 700 calories and that's before you chow down on the bread sticks (140 calories each) and put sugar in your ice tea (11 calories per teaspoon).
Think you should order a steak? At Outback Steakhouse, a 12 ounce Outback Special is 810 calories. Add a "bloomin onion" appetizer (2210 calories for the entire thing), a jacket potato with butter and cheese (400 calories), fresh veggies (80 calories), a roll without butter (100 calories), you could potentially have 1390 before you even taste the bloomin onion appetizer.
Note: A 140 pound woman with a moderate activity level needs about 2000 calories per day to maintain weight. A 240 pound man with moderate activity level needs about 3000 calories per day. These are approximations.
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