Just because you have given yourself a target to lose some weight, or just want to make some more healthy choices, doesn't mean you can't go out for dinner once in a while.
Its just means that you have be sensible. The following 8 tips might help you:
Might seem a bit odd, but will definately stop you from overeating. Have something small and protein-related approx. an hour before you go out. A banana, natural yoghurt and handful of nuts will be digested slowly, keeping your blood sugar levels constant. It will also stave of that hunger that makes you tuck into excess bread before the meal even starts!
2. Dont be afraid of fat
Mediterranean diets are known to be healthy and one of the reasons is that they recognise the importance of good fats. Don't go overboard with the fats and make sure they replace some of the stodgy carbs on your plate.
3. Ditch the dressing
If you are ordering a salad, beware of the ladles of creamy dressing that can sometimes be poured over it. Get into the habit of asking for your dressing on the side. That way you can add as little or much as you like, and actually enjoy the flavours and textures of the salad you ordered!
4. On the side
Ensure your meal is balanced by ordering extra veg or salad. Always eat this first to make sure you get the full goodness out of it. But beware the sides covered with butter!!
5. Start with soup
Soup (avoid the creamy ones) contains a lot of water and bulk which will send 'full' signals to the brain. The result being......you'll eat less overall.
6. Love colour
Foods with different colours will provide more variety of nutrients. It is also understood that the plate itself has an affect on how much we eat. The less contrast there is between the plate and the food, the more of it we are likely to eat.
7. Share it
Studies show that we eat 92% of what is on our plates. So next time the portion on your plate looks too big, put half onto a side plate and offer to share it, or just ask for it to be taken away from you.
8. Booze less
Drinking too much can lead to making poor decisions, and that is also true for food consumption. It stops you from thinking about the food you are eating, and it becomes unconscious - therefore you over eat. Its also empty calories - adding an extra 300-450 calories per meal.