Dining out while trying to lose weight can be a tricky balancing act, especially when faced with temptations like pizzas and burgers. However, a prominent weight loss expert has shared practical advice on how to enjoy a meal at a restaurant without sabotaging your diet.
Professor Joseph, a leading figure at Dr. Frank’s Weight Loss Clinic, suggests a surprising yet effective strategy: skip the main course and opt for two starters instead. According to Professor Joseph, this approach allows diners to enjoy a variety of flavors without overindulging. “Choosing two smaller dishes instead of one large main course helps you control portion size and manage calorie intake,” he explained.
For those not keen on ordering two starters, he recommends sharing a main course with someone or requesting a smaller, half-portion. Another option is to take leftovers home, giving you another meal for later.
The professor also emphasizes the importance of selecting the right ingredients. Dishes rich in protein and fiber, paired with low glycemic index (GI) components, are ideal choices. Foods like beans, chickpeas, and nuts digest slowly and help maintain stable blood sugar levels, which is key to controlling hunger and supporting weight loss. Foods with a GI under 55 are classified as low, while those over 70, such as white bread and potatoes, are considered high GI.
To further elaborate on GI, experts from NHS Milton Keynes University Hospital advise that the glycemic index of a meal should be evaluated as a whole rather than focusing on individual food items. Combining high-GI foods with protein-rich or fiber-packed options can reduce their overall glycemic impact.
Professor Joseph also recommends opting for lighter, more balanced dishes when dining out. He suggests Greek salads, grilled fish, and vegetable mezze as excellent options. At Japanese restaurants, sashimi, sushi with brown rice, and miso soup are great choices, while tempura and dishes with heavy sauces should be avoided.
When it comes to drinks, Professor Joseph warns that beverages can add hidden calories. “Stick to water, sparkling water, or unsweetened tea,” he advises, noting that sugary drinks and alcohol can increase calorie consumption and stimulate appetite.
By following these expert tips, you can continue to enjoy dining out without compromising your weight loss progress.
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