Eating out often can be a recipe for weight gain if you’re not careful. Creator of the South Beach Diet, Dr. Arthur Agatston, feels that the more meals you eat outside your own home, the more likely you are to put on pounds and possibly suffer from obesity-related ailments. When people dine out, they tend to eat on average 500 more calories per meal than they would if they ate a similar meal at home. When you’re not in control of how your meals are prepared, you’re likely to consume more calories and also more bad saturated fats, refined carbs, and sodium.
Of course, there will be many occasions when you’ll want to spend a night out with your family or friends just for fun or to celebrate something special, and so you should. Here are some easy ways to stay healthy when dining out on the South Beach Diet:
the restaurant carefully.
You’ll make the best food choices when you choose a restaurant that relies
primarily on healthy ingredients. That often means avoiding fast-food chains
and family/casual restaurants that typically fill their menus with fried,
overly salted, and sugary offerings. Instead, pick a restaurant where you can
discuss how the food is prepared with your server and influence what ends up on
server as a resource.
Carefully read the descriptions of the dishes on the menu and then ask the
server questions about how the food is prepared. For example: Is the fish fried,
sautéed, baked, or broiled? Does the sauce contain butter or cream? How are the
vegetable side dishes prepared? Once you’ve found out, don’t be afraid to ask
for a dish to be cooked “your way.” The healthy way.
bread basket the boot.
If the bread is not in front of you, you’re less likely to grab a piece—or
three—out of habit. Furthermore, eating refined carbs, such as white
bread or white rolls, can cause your blood sugar to spike then quickly fall,
making you hungrier. If the bread basket is filled with a variety of rolls and
breads, however—and you’re not on Phase 1—choose a piece
that’s whole wheat or whole grain and ask for extra-virgin olive oil to dip it
in, instead of slathering on butter, which is high in saturated fat.
on veggies. Skip the side of white potatoes or
white rice most restaurants offer and ask for an extra helping of steamed or
grilled vegetables or brown rice to complement your main dish instead. Filling
up on high-fiber vegetables curbs your hunger by delaying the absorption of
glucose into your bloodstream.
with lean protein.
Not only does eating lean protein help you to maintain muscle mass and burn
more calories during weight loss, it also helps curb cravings and keeps you
feeling fuller longer. Ideally choose fish or shellfish, skinless turkey,
chicken, or duck breast, pork loin or tenderloin, and lean beef more
occasionally. You can also go meatless and ask for a dish made with tofu,
beans, and/or vegetables. Request that your entrée be baked, grilled, broiled,
or sautéed (with extra-virgin olive oil). And ask for sauces on the
your beverages. For a
nonalcoholic beverage, enjoy water, club soda, or seltzer with lemon or lime,
diet soda, or iced tea or iced coffee (with a no-calorie sweetener, if desired).
If you don’t drink alcohol, we’re not encouraging you to start. But if you do,
and you are on Phase 2 or Phase 3, you may enjoy a drink with your meal.
Waiting to have a drink until the food arrives will help stabilize swings in
blood sugar and prevent cravings. Enjoy a glass of red or white wine or
extra-brut champagne, cava, or prosecco, or a light beer. If you want a
cocktail, opt for one made with a sugar-free mixer. It’s recommended that women
limit their intake to one alcoholic beverage a day, and men to one or two a
dessert, in moderation.
You can enjoy dessert during all Phases of the South Beach Diet. If you’re on
Phase 1, wait to get home from the restaurant to enjoy a ricotta crème or
another Phase 1-friendly dessert. However, if you’re on Phase 2 or 3, you can
enjoy fruit and a little cheese or a more decadent dessert now and then. If you
do splurge, simply employ the South Beach Diet “Three-Bite Rule”: Order the
dessert that is tantalizing you—along with enough forks for your tablemates.
Then, savor a few bites and pass the plate to your fellow