Food Diet

“To haveor to have not”

For almost everyone, “eating out” at restaurants has become such an important part of everyday life. You name it - fast-food, slow-food, sit-down, take-away, Italian, Chinese, Japanese, American, French - no matter what the need or taste, there is almost certain to be a restaurant that caters for it

So when trying to lose weight, how do we navigate around restaurants safely? How can we still manage to enjoy the many different restaurant offerings without gaining weight?

The obvious answer is to simply avoid restaurants - or at least those that we view as “unsafe” from a weight-gain point of view - Pizzeria’s and Burger deli’s spring to mind here. But even everyday restaurants can pose a potential weigh-gain risk given that most restaurant food is geared more towards taste and not necessarily health. When it comes to menu appeal, most restaurants focus on the presentation, quality and taste of their dishes, as opposed to the weight-loss aspect.

So instead of avoiding restaurants, a better solution is perhaps to devise a strategy or set of guidelines to follow so that we can enjoy the full spectrum offered by most restaurants, and yet still maintain a relatively good level of health - and also not gain weight.

“Always think of the big picture”

When eating out at restaurants, due to the social context mostly associated with eating out, we often consume lots of extra calories without thinking. We usually always order drinks, have pre-meal snacks, pick at the bread in the bread-basket, try a taste of somebody else’s food, and so on. This is not necessarily a bad thing, as food should always be enjoyed, and most social occasions, gatherings and events are usually always “lubricated” with some form of food and drink.

However, for the weight-conscious individual, eating out regularly requires a “defensive eating strategy” to ensure that weight is not steadily - but surely - gained.

The first rule when viewing the restaurant outing isalways think of the big picture.

Before you set foot into the restaurant, you should have a fairly good idea of what kind of food you will find on the menu. The key is to have a broad idea of what you intend eating and plan the “big picture” in advance, as opposed to just eating and ordering meal courses spontaneously. By broadly pre-planning your overall meal, you have taken the first step to ensuring some control over what is eatenand more importantly, what is not.

However, although you should broadly pre-plan your meal, this should not be taken to an extreme - all meals should ultimately always be enjoyed, and you should not become obsessive in this pre-planning process.

Once you have a broad idea of what you intend eating, the next step is to look at the actual foods or meal courses that will make up the meal-plan

“When is a carb not a carb?”

There is much controversy today about which diet is best for losing weight and maintaining weight loss. Low-fat; Low-Carb; High-Protein; Low Caloriethe list of different diets is almost endless.

Many dieters do seem to lose weight when carbs are reduced, however, for many, it isn’t necessarily a diet low in carbs that helps, but instead, a diet that limits starch - particularly starch derived from refined flours and grains.

This makes sense in that processed flour and grain is relatively new to the human diet when compared to other more natural foods. Also, if we link global weight-gain with the rise of the “fast-food” culture, then we can see that almost every fast food staple has a high-starch component - burger buns; pizza bases; pasta’s; fries; noodles; processed rice to name just a few.

So if we intend eating out regularly, a smart strategy may be to look at ways of limiting the starch component of the overall mealnot necessarily the carbs.

“After planning comes balance”

So when approaching a restaurant, we now know to think of the whole meal plan, and broadly “pre-plan” the whole meal ahead. By pre-planning, one really thinks about what aspect of the meal we feel like the mostdo we feel like a hearty main course or are we really in the mood for a sweet dessertor do we feel like both?

Once we know what we feel like, the next step is to balance out the “starch ratio”.

Let’s use an Italian restaurant as an example:

A typical meal out at an Italian eatery may look something like this:

Drinks & snacks
Italian bread rolls/Bread basket
Pasta or Pizza
Cheescake or another slice of cake
Coffee & Italian Biscuits

Now in light of what we have discussed earlier, this meal is relatively high in starch, with practically every course of the meal being rich in a refined, flour-based starch.

Now, assuming that we want to literally “have our cake and eat it” and enjoy a full course meal, a smart strategy might look like this:

Drinks - no snacks
Italian salad - no bread rolls
Half portion pasta Or small pizza
Sorbet Or ice cream Or chocolate mousse
Coffee - no biscuits

The above menu plan alternative only includes starch for only one course, thus reducing the amount refined flour-based starch in the overall meal.

If in the pre-planning phase, a slice of cake was preferred for dessert then the overall menu plan could have looked as follows:

Drinks
Italian or other green salad
Fish with mixed vegetables (no starch)
Slice of cheesecake or any other cake
Coffee - no biscuits

Again, the meal plan above limits starch to only one course, shifting it from the main course, to dessert.

“When not in Rome”

The same “starch ratio” rule can apply to all other types of food when eating out - the key is to remember to just limit the starch component (especially flour-based starch) of the overall meal. Allowing starch or flour-rich products to dominate a meal can have a significant effect on weight gain.

Burgers & Fries are another classic example where there is a double-whammy of starch in the burger bun and fries. Of course, if this is followed by a flour-based dessert, the starch component just increases.

An alternative menu would be to either replace the burger bun with a salad and reduce the portion of fries - Or replace the fries with a salad and have half the burger bun.

Similarly, when eating Chinese, it’s the noodles, rice and fried batter that needs to be considered, balancing these out with soups, sweet & sour meats and vegetables (ideally steamed) would be the best bet here.

“The Last word”

Food is all around usand great-tasting food too. Wherever we look there are exciting new restaurants tempting us with new flavors or enticing us with new versions of old classics, its no wonder that diets that force us to “avoid” our favorite foods usually cannot be sustained for the long term.

The key is to look at imaginative ways of incorporating the foods we love into our everyday lifestyles, without losing control of our weight.

To summarize the 2 key points

When eating out at restaurants,

1) Always pre-plan, thinking of the big picture of the overall meal.

2) Think of the “starch ratio” of the meal - look at ways of limiting or balancing the starch component of the overall meal (particularly flour or grain-based starch)

For many, this approach has been the answer to eating out and maintaining or even losing weight.

Ted Frazer has been dedicated to the health and “wellness Revolution” for 20- years. Check out his fast-selling e-book “The Total Diet Solution” at http://www.total-diet.com and download the 1st Chapter free.

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Anyone who is focused on weight loss has seen the before and after photos from various weight loss programs along with testimonials from people who have lost weight and look great.

Do these weight loss programs really work? The answer is both “yes” and “no”. It all depends on what kind of dieter you are and which weight loss program works best for you.

Of course, the question then becomes how to decide which weight loss program to choose?

First, you have to remember that “yo-yo” dieting puts stress on your body that can make losing weight more difficult and putting weight back on far too easy. The ultimate goal of any weight loss program is not just to lose weight, but to lose weight and keep it off. That is why it is important to choose a weight loss program and diet plan that will help you make changes to your eating habits that will last a lifetime.

Unfortunately, too many people who are trying to lose weight jump back and forth between a very restrictive diet and then returning to “normal” eating after they have experienced some weight loss.

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Obesity is the main reason for many diseases like cardiovascular problems, diabetes, depression, and sleep apnea. The only way out of this problem is to follow a strict and healthy diet. But that doesn’t mean avoiding food altogether for that it is not at all a good option since it would deprive our body of essential nutrients. Hence a controlled carbohydrate diet is advised for carbohydrate is mostly responsible for increasing one’s body weight.

The low carbohydrate Atkins Diet was first introduced in 1970’s by Dr. Robert Atkins. But it became popular almost 10 years later after the release of his book - ‘Dr. Atkins New Diet Revolution’ which went one to become one of the bestsellers of that decade. In no time, millions of people in the United States and abroad began to follow Atkins diet specifications as their first diet choice.

What is Atkins Diet?

Atkins Diet is a high protein, low carbohydrate diet. It promotes using meat, eggs, and cheese while discouraging high carbohydrate-content foods such as bread and rice. If excess carbohydrates are taken in, excess enzymes should be generated to digest it. This may lead to disintegration of pancreatic cells in a long run, which may further lead to diabetes. According to Robert Atkins, on having a low carbohydrate diet, our body will enter into a state of ketosis, in which, instead of carbohydrates, fat is digested to release energy. This reduces the need for more insulin produced by the pancreatic cells and the fat deposits are subsided. Thus, the body weight is reduced to a considerable amount.

Advantages of Atkins Diet:

1. Considerable amount of body weight is reduced by the burning of fats which is the secondary source of energy.

2. Inter-meal diets could be avoided since you won’t be hungry between meals.

3. Could maintain constant blood sugar level.

4. Since most of the toxins contained in our body are removed along with the burning of fats, overall heath is improved.

Things to Note:

1. It is recommended to consult a doctor or physician before trying out Atkins diet meal plans.

2. Daily exercise is highly recommended along with Atkins diet foods.

3. People with kidney disorders, pregnancy, and diabetes are advised not to follow Atkins diet meal plans.

Phases of Atkins Diet:

1. Induction - In this phase, which includes first 14 days of the diet, it is said that you will lose up to 15 pounds of your body weight. During this time, the amount of carbohydrates consumed per day will be less than 20 grams. The only carbohydrates included in your Atkins diet recipes will be low carbohydrate-content vegetables like tomato.

2. Ongoing Weight Loss - During this second stage, the consumption of carbohydrates is raised up to 5 grams per day.

3. Pre-maintenance - During this stage of Atkins diet meal plans, the rate of fall of body weight will be slower. Also, you can experiment various other foods to see whether they add your body weight or not. If found safe, you could add it to your Atkins diet food products.

4. Maintenance - You enter this phase when you find that you have reduced the body weight to the desired level. Also you could add some more carbohydrates to your diet which do not raise your body weight, like full wheat bread.

Tail Piece: The ultimate result of Atkins diet program (other diet programs as well) depends solely on how well the person follows the recommendations. Hence make sure that you follow it religiously.

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