Dining out while on a diet can be a challenging experience, especially with the temptation of indulgent dishes like pizzas and burgers. However, one leading health expert has revealed some clever tips on eating out without derailing your diet.
Interestingly, his first suggestion is to order two starters instead of a main course. Although it may sound unusual, there’s a logical reason behind it.
“When you go to a restaurant, skip the main course and order two starters,” the expert of Dr Frank’s weight loss clinic said. “This way, you enjoy a variety of flavours without consuming a large quantity of food, thereby keeping your calorie intake in check.”
If the two-starter approach doesn’t appeal, Professor Joseph recommends sharing a main course with someone or requesting a half-portion. Alternatively, you could save half for another meal and take it home in a doggy bag.
It’s crucial to note the ingredients in your choice, too. Professor Joseph suggests opting for dishes that are rich in protein and fibre but contain ‘low glycemic index’ components.
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These foods, such as beans, chickpeas, nuts, and certain fruits, digest slowly and help maintain steady blood sugar levels. Foods with a GI score under 55 are low glycemic, whereas those over 70, like potatoes and white bread, rank high on the scale.
Advice from NHS Milton Keynes University Hospital also explains: “The GI value of a food is calculated when a food is eaten on its own. We generally eat items of food in combination with other foods, so it is important to look at the GI of the whole meal or snack rather than the individual GI values of each food.
“It is essential to assess GI within the context of a varied balanced diet. The total amount of carbohydrate eaten has the largest effect on blood sugar levels. High GI foods do not need to be avoided but you should consider eating smaller portions of these foods, as well as the other foods they are eaten with.
“Mixing high GI foods with lower GI foods (e.g. fruit, vegetables and protein rich foods), will lower the overall GI of the meal. Foods which are high GI are not necessarily unhealthy foods and low GI foods are not always healthy options. For example, chocolate and ice cream have a low GI.”
Amidst this, Professor Joseph added: “Dishes such as Greek salads, grilled fish and vegetable mezze are excellent choices [… at Japanese restaurants also] opt for sashimi, sushi with brown rice, seaweed salads and miso soup […] Avoid tempura and dishes with heavy sauces.”
According to the Record, he also said: “Drinks can be a hidden source of calories [too]. Stick to water, sparkling water, or unsweetened tea. Avoid sugary beverages and limit alcohol intake, as it can lower inhibitions and increase appetite.”
