2 hrs ago

How to Eat Out While Staying on a Calorie Deficit

Eating at a restaurant does not have to ruin a calorie-controlled diet.

Choose foods that are grilled, steamed, roasted, or lightly cooked.

Try to include protein and vegetables in your meal.

Pick smaller portions of rice, bread, or other carbohydrates.

Unsweetened drinks are usually better than sugary beverages.

Sauces, butter, cream, cheese, and syrups can add calories without being easy to notice.

Do not arrive extremely hungry, because that can make overeating more likely.

The goal is to make mostly healthy choices while still enjoying meals out.

Key facts

Restaurant calorie increase: Studies cited by Charu Dua associate eating at full-service and fast-food restaurants with an additional 187 to 190 calories per day.
Portion sizes: The article says larger portions can lead people to consume up to 43% more calories without feeling overly full.
Better coffee choices: Unsweetened Americano, espresso, cold brew, plain tea, or a small cappuccino or latte without sugar, syrups, or whipped cream.
Protein-first meals: Recommended options include eggs, yogurt with fruit, grilled chicken, fish, paneer, tofu, lentils, and whole-grain sandwiches.
Indian restaurant choices: Tandoori, grilled, steamed, roasted, dal, rajma, chana, and lightly cooked vegetable dishes are suggested over fried or cream-based foods.
Lower-calorie drinks: Water, sparkling water, unsweetened tea, and unsweetened coffee are recommended instead of sugary beverages.
Preparation advice: Eating balanced meals earlier in the day can help prevent arriving at a restaurant overly hungry.

firstpost.com · 2 hrs ago