Top 10 Tips For Eating Out On A Diet

Most of us love dining out. But, eating out may not be that simple when you are on a diet. The whole idea of huge portions served, the surplus of calorific menus can make your diet plan go in to the dustbin. But, now you can eat out and still lose weight. All you need to do is think healthy and order healthy. Follow these simple tips to enjoy your eating out treat with your friends.

1. Always choose a restaurant which offers a lot of health friendly treats. Restaurants, nowadays, offer a separate menu for the health conscious people. Check out the restaurant’s menu online, and make a note of the healthiest options it offers. If you love to go to a particular restaurant all the time then rummaging the menu is the best bet for you. If possible, select a sushi bistro or a noodle bar for the night out.

2. Make special requests at the restaurant. It is unlikely that they will deny. Most dishes on the menu, if prepared with low fat ingredients can fit into your healthy diet list. Do not feel shy to call ahead and enquire if your demands can be met. If you are already in the restaurant ask the waiter to make the necessary changes. If you feel the portion is too much, ask it to be put in the to-go box for later eating.

3. Order appetizers for main course. They are not only sensibly portioned, but also work great on your pocket. If you think you cannot do it alone with appetizers, order some salads along. The high fibre content of the fruits and veggies will make you feel full.

4. Look out for steamed, poached, grilled, baked, roasted and boiled foods. Always order a skinless chicken and always go for white meat. Avoid foods that come with words fried, au gratin, stuffed or sauteed. If you are unsure of the preparation, ask.

5. Get your food prepared with vegetable oil instead of butter and without extra salt or MSG.

6. If possible completely skip gravies, sauces and dressings.

7. Fruit salad or fresh berries is always a better dessert option. You can combine them with a cup of skimmed milk cappuccino or herbal tea.

8. Avoid going to restaurants where buffets are served. You are sure to go off track your dieting rituals once you are at an all-you-can-eat buffet. Varieties will increase your temptations and your dieting is sure to get sidelined.

9. Do not forget to eat small meals which are high on fibre during the day, whenever you are planning to eat out. This will keep you from eating ravenously and hold back your temptation.

10. Bring along a friend who is on a diet himself. This will help you divide the food and take better control on your portions.

The UltraMetabolism Diet

The UltraMetabolism diet developed by Dr. Mark Hyman is based on nutrigenomics – the science of how food communicates with our genes and affects health. Eating the right food decreases cravings and helps detoxify the body. The diet is focused on permanent weight loss by using the natural fat burners in food.

The diet begins with a one-week preparation. Dieters need to stay clear of foods that contain sugar, high-fructose corn syrup, artificial sweeteners, hydrogenated fats, alcohol, caffeine (tea, coffee, cola), refined grains and all processed food.

Next is a three-week phase called phase 1. This is a period of detoxification. Dieters need to get rid of allergens like dairy products, wheat and eggs. Whole food is introduced into the diet, like:

* Fruits
* Vegetables
* Whole grains
* Lean protein, chicken, turkey, fish
* Soy
* Nuts
* Beans

The last phase, called phase 2, is from week four onwards for life. Dieters need to maintain their weight permanently. The foods prohibited previously are brought back one by one to see how they affect health. Foods that don’t suit the dieter either due to negative reactions or weight gain are banned forever. Alcohol is allowed but only in small quantities. Half a cup of coffee can be taken. Dieters are encouraged to keep caffeine away and change over to herbal tea.

By the end of the first eight weeks on the UltraMetabolism diet, dieters can expect to lose anything between 11 to 21 pounds of weight.

Recommended eating habits: Dieters are advised to eat many small meals throughout the day, keeping a gap of three hours between successive meals. But, no meal should be taken within three hours of bedtime.

Supplements: Since dieters need to avoid many foods, nutritional deficiency could be a problem. Dr. Hyman provides some supplements to facilitate metabolism. Quercetin, fenugreek, and N-acetylcysteine are some of these supplements that can be taken.

Benefits
The author says that there is no need for portion control or counting the calories. He believes that if we eat all the right foods, everything falls into place naturally. The craving for unhealthy foods diminishes. If complemented by physical activity and stress management techniques, the UltraMetabolism diet should be a good weight loss plan.

Negatives
* Nutrigenomics has not been adequately researched. Dieters will have to rely on the author’s word on what is good and what is not.
* Portion control is not stressed upon, and may lead dieters to believe that it does not matter.
* The necessity of supplements is an indicator that the diet is deficient in nutrients.
* The author says that exercise is optional, which is not in line with what experts believe.