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 Guides on nutrition, or how not to overeat.
Absolutely all the people trying to improve their eating habits and lose a few extra kilos, fail, going to a restaurant for lunch. The food you eat should be under strict control, and justification: "This - is a special case, so I can relax a little bit" - is not good, especially when such cases happen quite often.
Lunch in a restaurant or other venues with friends over a bottle of wine, bread and butter, chocolate mousse for dessert, accompanied by a cup of coffee, and even some kind of "pleasure" will cost you extra 3,400 calories, and it is - without the normal high-grade food. And, if it is good to think it is - those things without which you can easily do.
Given how often we dine, it is important to remember the basics of healthy eating, which, moreover, will help you lose weight. The next time you go to a restaurant, do not forget to follow these rules, flipping through the menu.
Rule one. Eat less
In no case do not overeat. Book serving and, if you feel that already ate, but not all eaten meal - not eat up.
Second Rule
Try to consume less saturated fats that are found in fatty dairy products such as butter, cream, cheese, in meat products: salami, prosciutto (ham jerked), skin on poultry, beef fat.
Do not lean on cream sauces, cheese dishes, cheese plates, copious amounts of pork and creamy desserts.
Third Rule
Reduces the total fat intake of all products with saturated fat (see above) and an excessive amount of unsaturated fat (nuts, vegetable oil).
As is the case with cream, cheese and meat fat, carefully read the menu and skip fried and has already processed products such as fish cakes, rolls, fried calamari and a variety of burgers. Such dishes are usually served with sauces, condiments or mayonnaise that simply abound fats. Or ask that you do not have the sauce served.
Rule Four
Beware of the sweet carbohydrate-containing foods. Located in candies, biscuits, sweets, soft drinks and alcoholic beverages, sugar contains no nutrients except for energy (calories). These are products that should only rarely appear on our tables, but have become the norm for everyday people. Be careful with their consumption.
It is not difficult to drink a bottle of wine with dinner, but just 2½ cups equivalents 1 061 calories useless energy. This - the most common pest for our weight (fat lays in the central part of the body). Sweet tooth is better to refuse dessert or eat it with someone half.
Rule Five
Reduce the amount of consumption of white carbohydrates: white bread, pasta (pasta), rice, potatoes, crackers, cakes and biscuits.
Most restaurants serve bread to somehow soften the wait time visitor before serving food - you did not need it. Pasta - one of the most common carbohydrate foods, but restaurants offer its visitors, because it is quite cheap. The main problem of Chinese restaurants is rice. Only two plates of rice enrich you on a 2,000 calorie. Therefore, at least one limit to the plate. It is better to leave a space for vegetables.
Rule Six
Eat more lean protein, which is found in fish, seafood, chicken, red meat, eggs and low-fat dairy products. Studies have shown that if a protein diet is limited, the body continues to claim the food until it receives the required amount of protein from other food groups. Protein has many useful features, you will quickly load and long remain full.
If you think that protein meals too expensive compared with the same paste, consider how much you can save on alcohol and a variety of snacks and bring many benefits to your body. You can not save your health!
Rule Seven
Eat at least five servings of vegetables a day. They are rich in nutrients, contain a minimum of calories and do not have a devastating effect on the figure.
Food is usually not served enough vegetables to the main dish. Try to find a dish with a maximum content of vegetables also can order a salad. Ask the waiter to cook does not use a lot of oil when cooking meals and did unnecessary decorations and sauces, and harmful additives.
Rule eight
Eat two to three servings of fruit a day, but do not consume more fruit than vegetables.
Few restaurants offer a fruit plate for lunch, but many fruits are served in addition to a cheese plate. Therefore, if one of your friends ordered cheese, eat fruit instead.
A few more tips
Waiters used to the fact that visitors are asked to modify some dishes - many people are allergic to certain foods. Therefore, in no case do not be afraid to ask for a little modify your order.
If you are in doubt about how the dish is prepared, and how many calories in it, ask the waiter. They were trained and should be aware on the menu.
People generally eat at buffets, banquets and buffets, where there is a huge variety of dishes, from which you can choose the right, and fill the bowl only healthy food.
Weight and obesity - a legitimate problem in our society, it is not necessary to put up, you need to get rid of it!
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