Eating out can be a challenge when you’re trying to lose weight. The tempting aromas and mouth-watering photos on the menu can make it difficult not to give in to cravings. However, by making smart choices and customizing your order, you can enjoy a delicious meal without sabotaging your weight loss goals. In this article, we’ll share some helpful tips on how to customize your order in a smart way when dining out. From appetizers to drinks, we’ll guide you through the process of making healthy choices that will leave you satisfied and feeling great. So, let’s get started!
Smart Choices for Appetizers
The first step towards achieving your weight goals is making smart choices about what you eat, and this starts with your appetizer. Opting for vegetables or protein-based options will help you to stay full and satisfied, without consuming too many calories. Avoiding fried or carb-heavy appetizers is also a wise move. In this section, we’ll explore some smart choices you can make when it comes to selecting your appetizers.
Choose vegetables or protein-based options
When it comes to making smart choices for appetizers that aid in weight loss, choosing vegetables or protein-based options is the way to go. Here are some options to consider:
| Vegetable-Based Options | Protein-Based Options |
|---|---|
| Caprese salad with tomatoes and fresh mozzarella | Grilled chicken skewers |
| Hummus with carrots and cucumbers | Shrimp cocktail |
| Grilled asparagus with lemon | Tuna tartare |
Not only are these options lower in calories and fat, but they also provide a boost of protein and nutrients that can help keep you feeling satisfied longer. In contrast, options high in carbs and fried foods can leave you feeling sluggish and less satisfied. By making smart choices for appetizers, you can set yourself up for success and make it easier to stick to your weight loss goals.
Avoid fried and carb-heavy options
If you want to customize your order for weight loss, it’s important to avoid certain types of food that can sabotage your efforts. Fried and carb-heavy options, in particular, should be avoided.
Fried options are high in calories, unhealthy fats, and sodium. They usually contain a lot of carbohydrates too, which can cause your blood sugar levels to spike and crash, leaving you feeling hungry again soon after. Additionally, frying destroys some of the essential nutrients present in food, so you are losing out on those benefits as well.
Carb-heavy options, on the other hand, are usually high in refined carbohydrates, which contribute to weight gain and other health problems. These foods are often lacking in fiber, protein, and other essential nutrients, so they don’t provide the lasting energy and satiety that your body needs to stay healthy and satisfied.
To avoid fried and carb-heavy options, look for healthier alternatives that are lower in calories and higher in nutrients. For example, you could choose a grilled chicken breast instead of fried chicken, or go for a vegetable side dish instead of french fries.
Here are some examples of foods to avoid and healthier swaps you can make:
| Avoid | Choose |
|---|---|
| Fried chicken | Grilled or baked chicken |
| French fries | Steamed or roasted vegetables |
| Mashed potatoes | Baked sweet potato |
| Fried rice | Vegetable stir fry with brown rice |
| White bread | Whole grain bread |
By making these simple switches, you can still enjoy your meal while staying on track with your weight loss goals.
Healthier Main Course Options
When it comes to choosing a healthier main course option for weight loss, there are plenty of choices that can satisfy your taste buds and keep you on track with your goals. Many restaurants offer meals that are packed full of protein and healthy nutrients to keep your body fueled and energized. However, it’s important to keep in mind that not all entrees are created equal. Using some strategic ordering tips, you can customize your order to make sure it’s both delicious and suitable for your weight loss journey. Let’s take a look at some of the options.
Choose protein-based dishes with vegetables
One smart choice for a healthier main course option is to select dishes that are protein-based with a generous serving of vegetables. Not only does this provide your body with essential nutrients, but it can also leave you feeling fuller for longer periods of time. Here are some possible options to consider:
- Grilled chicken salad: Opt for grilled chicken breast over fried chicken and ask for the dressing on the side. Load up your salad with colorful, nutrient-dense veggies like spinach, kale, and mixed bell peppers.
- Broiled salmon and steamed vegetables: Salmon is a great source of lean protein, heart-healthy omega-3 fatty acids, and vitamin D. Pair it with steamed broccoli, asparagus, or green beans for a well-rounded, low-carb meal.
- Tofu stir-fry: If you’re a vegetarian or vegan, tofu can be a fantastic source of plant-based protein. Look for stir-fry dishes that are heavy on the veggies and light on the sauce. Avoid dishes that are fried or coated in batter.
- Grilled shrimp kebabs: Shrimp is another lean protein option, and it’s delicious grilled or broiled. Opt for kebabs that are loaded up with colorful veggies like red onion, zucchini, and cherry tomatoes. Avoid options that are breaded, fried, or served in a creamy sauce.
By selecting protein-based dishes with vegetables, you’re making a smart choice for your weight loss goals. These options are typically lower in calories and higher in nutrients than carb-heavy dishes, fried options, or those served with creamy sauces. By incorporating these dishes into your customized order, you can feel satisfied and nourished while still making progress towards your weight loss goals.
Avoid carb-heavy dishes with creamy sauces
It’s important to be conscious of the foods we eat when trying to lose weight. One way to do this is to avoid carb-heavy dishes with creamy sauces. These dishes tend to be high in calories and can cause weight gain. Instead, opt for protein-based dishes with vegetables.
To help avoid carb-heavy dishes with creamy sauces, it’s important to know what foods to look for on the menu. Below is a table of common carb-heavy dishes with creamy sauces that should be avoided and a list of healthier alternatives:
| Carb-Heavy Dishes with Creamy Sauces | Healthier Alternatives |
|---|---|
| Pasta Alfredo | Grilled chicken or shrimp with sautéed vegetables |
| Carbonara | Grilled chicken with steamed or roasted vegetables |
| Beef stroganoff | Beef stir-fry with broccoli and mushrooms |
By avoiding carb-heavy dishes with creamy sauces and making healthier choices, you can still enjoy delicious meals while staying on track with your weight loss goals.
Make Smart Sides Choices
While the main course may be the star of the show, side dishes can also have a significant impact on your overall health and weight loss goals. Choosing the right sides can add valuable nutrients to your meal while keeping unnecessary calories and carbohydrates to a minimum. Here are some smart tips for making ideal side dish choices that will keep you on track towards your weight loss goals.
Choose steamed or roasted vegetables
When it comes to choosing sides to accompany your meal, opting for steamed or roasted vegetables can be a smart choice for weight loss. Vegetables are packed with essential vitamins and minerals, as well as fiber which helps keep you feeling full for longer periods of time.
Steaming or roasting vegetables are both healthy cooking methods that help retain most of the nutrients in the vegetables. Steaming vegetables involves cooking them over boiling water, while roasting them involves cooking them in the oven with a minimal amount of oil.
To make it easier for you to choose vegetables that are suited for steaming or roasting, here is a list of popular options:
| Steamed Vegetables | Roasted Vegetables |
|---|---|
| Broccoli | Brussels sprouts |
| Carrots | Asparagus |
| Cauliflower | Green beans |
| Zucchini | Cabbage |
| Spinach | Peppers |
It is important to note that while vegetables are a healthy option, you should still watch your portion sizes and avoid using heavy dressings or seasoning. By making smart choices like choosing steamed or roasted vegetables, you can significantly reduce your calorie intake and contribute to your weight loss goals.
Avoid carb-heavy and fried options
When trying to customize your order for weight loss, it’s important to be mindful of the types of foods that you choose. One key area to pay attention to is the side dishes. Avoiding carb-heavy and fried options can help to keep your calorie and carb intake under control. Here are some examples of sides you may want to avoid:
- French fries: These are often high in unhealthy fats and can contain a lot of carbs in the form of potatoes.
- Onion rings: Another fried option that can be high in calories and unhealthy fats.
- Breaded or fried vegetables: Although vegetables are generally a good choice, when they are breaded and fried, they lose some of their nutritional benefits and can contain more calories and unhealthy fats.
- White rice: This is a carb-heavy option that can cause blood sugar spikes and lead to overeating.
- Mashed potatoes: While potatoes do have some nutritional benefits, when they are mashed with butter and cream, they can become a very high-calorie and carb-heavy option.
When choosing sides, opt for steamed or roasted vegetables, which retain their natural nutrients and tend to be low in calories. You could also consider a salad, which can be a healthy and filling side dish. By making smart choices with your side dishes, you can ensure that your meal is both delicious and nutritious.
Healthy Drink Options
Choosing the right drink can be just as important as choosing the right food when it comes to weight loss. What you drink can have a significant impact on your calorie intake for the day, which is why it’s essential to make informed decisions when ordering beverages. Here are some smart drink options to consider while dining out and tips on what to avoid.
Choose water, unsweetened iced tea, or sparkling water
When it comes to ordering a drink while trying to lose weight, it’s important to make smart choices. Opting for beverages that are low in sugar and calories can make a big difference in your overall calorie intake for the day. Here are some healthy drink options to consider:
| Drink Options | Benefits |
|---|---|
| Water | Zero calories and essential for hydration |
| Unsweetened Iced Tea | Low in calories and can be a good source of antioxidants |
| Sparkling Water | No calories or sugar, and can provide a refreshing alternative to sugary drinks |
Choosing these drink options can help you stay hydrated without adding excess calories to your meal. By contrast, beverages like soft drinks, juices, and cocktails can be high in sugar and calories, leading to weight gain over time. Making the effort to choose healthier drink options can contribute to your overall weight loss efforts, making it easier to reach your goals.
Avoid sugary drinks including soft drinks, juices and cocktails
One of the most important things to keep in mind when customizing your order for weight loss is to avoid sugary drinks at all costs, including soft drinks, juices, and cocktails. These types of beverages often contain high amounts of added sugar, which can quickly add up in terms of calories and can lead to weight gain over time.
To help illustrate the point, let’s take a look at the amount of sugar in some popular drink options.
| Drink | Amount of Sugar (in teaspoons) |
|---|---|
| 12 oz. can of soda | 10 |
| 12 oz. orange juice | 9 |
| 12 oz. sweetened iced tea | 8 |
| Margarita cocktail | 13 |
As you can see, even a seemingly healthy drink like orange juice contains a high amount of sugar in just one serving. Cocktails, in particular, can be a hidden source of added sugar, with some containing upwards of 20 teaspoons of sugar per drink!
Instead of reaching for sugary drink options, try sticking with water, unsweetened iced tea, or sparkling water. If you’re craving something with a little more flavor, try adding a slice of lemon or lime to your water or asking for a splash of 100% fruit juice to your sparkling water.
By avoiding sugary drinks and making smarter drink choices, you’ll be able to save on calories and stay on track with your weight loss goals.
Strategic Ordering Tips
Making smart ordering choices is key to achieving weight loss goals while dining out. It can be difficult to resist indulgent dishes, but with a little strategic thinking, it’s possible to customize your order and make healthier choices. The following tips will help you navigate restaurant menus and order a meal that is both satisfying and supports your weight loss aspirations.
Plan ahead by checking the menu online
One smart way to customize your order for weight loss is to plan ahead by checking the menu online. This helps you make informed choices before you get to the restaurant and are faced with the temptation of unhealthy options.
The Benefits of Checking the Menu Online
By checking the menu ahead of time, you give yourself the chance to carefully consider the available options and make healthy choices that align with your weight loss goals. You can also compare dishes and nutritional information to find the most nutritious and flavorful options.
How to Check the Menu Online
Most restaurants have their menus posted online. To find the menu, simply search for the restaurant’s website or look for it on review sites like Yelp or TripAdvisor. Once you’ve found the menu, take the time to read through it and look for dishes that are high in protein and low in carbs and unhealthy fats.
Make a Plan Ahead of Time
Before you arrive at the restaurant, decide what you want to order and stick to your plan. This will help you avoid impulse decisions that could derail your weight loss progress.
To make it easier to plan ahead, create a list of your favorite healthy dishes at the restaurant and keep it handy for future visits. This way, you won’t have to spend time searching for healthy options every time you visit the restaurant.
Table:
| The Benefits of Checking the Menu Online | How to Check the Menu Online | Make a Plan Ahead of Time |
|---|---|---|
| By checking the menu ahead of time, you can make informed choices and find the most nutritious options. | Most restaurants have their menus posted online. Look for it on the restaurant’s website or on review sites like Yelp or TripAdvisor. | Decide what you want to order before you arrive at the restaurant, and stick to your plan. Create a list of your favorite healthy dishes to make it easier for future visits. |
Ask for sauces and dressings on the side
It’s no secret that sauces and dressings can be a hidden source of calories and unhealthy fat. That’s why one smart way to customize your order for weight loss is to ask for these additions on the side. This way, you can control the amount that you consume and cut down on excess calories.
Here are some tips for putting this into practice:
- When ordering a salad, request the dressing on the side. This will allow you to add just enough for flavor, without drowning your greens in calorie-heavy dressing.
- If you’re ordering a meat or fish dish, ask for any sauces to be served separately. This will give you the chance to taste the protein on its own and add smaller amounts of sauce as you go to avoid overindulging.
- When ordering at a restaurant that tends to be heavy-handed with condiments, don’t hesitate to ask for sauces and dressings on the side as a default. It’s always better to have control over what you’re consuming, rather than being surprised by extra calories.
Remember, just because a sauce or dressing is offered with a dish doesn’t mean you have to consume it all. By asking for these additions on the side, you can make smart choices and cut down on unnecessary extra calories.
Be aware of portion sizes and share dishes with friends and family
When it comes to ordering for weight loss, being aware of portion sizes is crucial. Many restaurants tend to serve large portions that contain more calories than necessary. As a result, it’s important to always keep an eye on the serving size and choose accordingly. One smart way to handle this is by sharing dishes with friends and family. This not only saves money, but it also helps in managing portion sizes.
Here are some tips to help you make smart choices when sharing dishes:
- Choose dishes that are big enough to share.
- Divide the dish equally among everyone.
- Don’t indulge in other dishes or appetizers if you’re sharing a main course.
By sharing dishes, you can enjoy the restaurant experience while still maintaining your health goals. Additionally, dining with others can make the experience more enjoyable and social. It is also a good way to try different dishes while still practicing portion control.
However, keep in mind that not everyone may have the same dietary goals as you do. It’s important to communicate with your dining partners in order to ensure that everyone is satisfied with the shared dishes. By communicating effectively, everyone can make dietary choices that align with their needs and goals.
Conclusion
In conclusion, customizing your order for weight loss can be a smart and effective way to make healthier choices when dining out. By choosing options that are protein and vegetable-based, avoiding fried and carb-heavy dishes, and opting for healthier drink choices, you can stay on track with your weight loss goals. It’s also important to be strategic with your ordering by planning ahead, asking for sauces and dressings on the side, and being mindful of portion sizes. Remember, making small changes to your order can have a big impact on your overall health and well-being. So, the next time you dine out, don’t be afraid to make some smart choices to help you achieve your weight loss goals. Your body will thank you for it.
Frequently Asked Questions
What are some good protein-based appetizers to choose for weight loss?
Some good options include grilled shrimp, chicken skewers, or a salad with grilled chicken or salmon.
What are some examples of carb-heavy appetizers to avoid?
Avoid options like breaded calamari, loaded nachos, or anything made with puff pastry.
What are some healthy main course options for weight loss?
Opt for dishes like grilled fish with steamed vegetables, a salad with grilled chicken or shrimp, or a vegetable stir-fry with lean protein like tofu or chicken.
What are some main course options to avoid for weight loss?
Avoid dishes with creamy sauces, pasta dishes, and anything fried or breaded.
What are some smart choices for sides when trying to lose weight?
Choose options such as steamed or roasted vegetables, a side salad, or a broth-based soup.
What sides should be avoided when trying to lose weight?
Avoid options like french fries, loaded mashed potatoes, or anything that is heavy on carbs or fried.
What are some healthy drink options for weight loss?
Choose water, unsweetened iced tea, or sparkling water with a twist of lemon or lime.
What drinks should be avoided when trying to lose weight?
Avoid sugary drinks like soft drinks, juices, and cocktails which are high in calories and sugar.
Why is it important to plan ahead when ordering for weight loss?
Planning ahead allows you to research and choose healthier options on the menu, rather than making impulsive, unhealthy choices when you’re hungry.
Why is it helpful to ask for dressings and sauces on the side?
When dressings and sauces are on the side, you can control the amount you use and avoid consuming excess calories and unhealthy fats.
