Follow the nutritionist's advice on eating out to keep you slim this summer

"Weight loss" has always been a topic of interest to many people. Various weight loss methods have emerged one after another, such as the apple diet, the banana diet, the meat diet, the ketogenic diet, the sugar-free diet, etc. Many people are eager to try, but they often end up in failure and are always in a cycle of losing weight and gaining weight again.

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Nutritionist Donna Chen Yichun would like to remind everyone that any fast and unbalanced weight loss method cannot be carried out for a long time and will definitely harm your body. It is recommended not to try it lightly, as it may cause you to lose your health while losing weight, which is not worth the loss. The safest and most sustainable way to lose weight is nothing more than "balanced diet + regular exercise".

Some people also ask nutritionists to prepare a "weight loss diet". Although a weight loss diet is very balanced and has proper calorie control, and eating according to it can indeed achieve the goal of healthy weight loss, modern people are busy and eat out most of the time, and there are very few people who can really follow the diet plan every day. Therefore, I think that learning "weight loss eating skills" is far more useful than "weight loss diet". We should integrate weight loss diet into our daily life and make it a lifestyle habit. Being thin is actually the result of healthy lifestyle habits.

Donna Nutritionist's Tips for Eating Out to Lose Weight

1. Breakfast Shop

• 1. Choose a sandwich: Sandwiches are a relatively low-fat option, and you can also eat some vegetables for a more balanced nutrition. When ordering food, ask the chef not to add mayonnaise, as this can reduce the calorie intake that is invisible to the naked eye.

• 2. Choose medium-low fat meat: "Pork tenderloin sandwich" or "vegetable and egg sandwich" are ideal choices, and you can also replace it with chicken or cheese. On the contrary, you should avoid high-fat meats such as ham, bacon, hamburger patties, etc. Fried chicken legs, chicken fillets, and cod fillets are certainly not recommended. There is a trap with the tuna flavor. Most breakfast restaurants will add mayonnaise to make it taste better, but this will also add a lot of calories.

• 3. Choose sugar-free, nutritious beverages: "Sugar-free soy milk" is the best choice, or black coffee or sugar-free black tea are also acceptable. Avoid high-sugar, high-fat, empty-calorie drinks such as chemical juices, milk tea, coffee, etc.

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2. Noodle shop

• 1. It is better to choose white noodles than yellow noodles: The fat and sodium content of yellow noodles (oily noodles) are higher than white noodles, so it is recommended to choose white noodles or vermicelli.

• 2. It is better to choose soup noodles than dry noodles: Dry noodles are usually oilier and saltier, while soup noodles can be diluted with soup to reduce the fat calories consumed, but it is recommended not to drink the soup.

• 3. It is better to choose clear soup than stew: Stew will be thickened with cornstarch, so the calories will be higher.

• 4. Choose fresh rather than processed ones: lean meat slices are better than meat soup, and fresh vegetables are better than pickled mustard tubers.

3. Buffet

• 1. Replace white rice with whole grain rice or brown rice: it can increase fiber intake, improve satiety, and slow down the rise in blood sugar.

• 2. For the main course, choose steamed, roasted or braised: "Steamed fish", "Roasted chicken legs" and "Braised chicken legs" are all good choices, but be careful of the "Braised spare ribs" trap which is first fried and then braised.

• 3. Avoid using too many seasoning sauces: cooking methods such as sweet and sour, shacha, kung pao, three cups, and braised are all traps of high oil and sugar.

• 4. A variety of vegetables for good balance: Eat a bowl of vegetables with each meal. The more colors and types the better, so that you can have a very balanced meal.

4. Western-style steak

• 1. Salad: Choose Japanese-style dressing or vinaigrette dressing, and avoid dressings containing mayonnaise or high sugar content.

• 2. Appetizers: Choose grilled or steamed food with less oil content, and avoid deep-frying, pan-frying, stir-frying, or baking.

• 3. Soup: "Vegetable clear soup" is the best choice, avoid thick soup, bone soup, and puff pastry.

• 4. Steak: Choose lower-fat meats, such as chicken, seafood, fillet beef, sirloin beef, and Matsusaka pork; avoid high-fat meats, such as beef ribs, rib-eye, lamb chops, pork chops, and pig's feet. Also pay attention to the cooking method. "Roasting" is better than frying or deep-frying.

• 5. Desserts and drinks: Avoid drinks and desserts that contain extra refined sugar. It is better to choose natural fruits and sugar-free drinks.

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5. Italian Pasta**

• 1. Sauce: "Stir-fry" is the best, followed by "red sauce". Avoid green sauce, white sauce, and curry sauce.

• 2. Ingredients: You can choose lower-fat "clams", "chicken", "shrimp", and it is better if they are paired with vegetables.

• 3. Noodles: It is best to choose straight noodles, as they absorb less sauce and calories.

• 4. People who are losing weight should avoid adding cheese powder, gratin, risotto, and pizza.

Tips from Donna, a nutritionist

As long as you grasp the above tips for eating out, you can easily eat out while losing weight. Of course! If you want to lose weight, you still have to control the amount of food you eat throughout the day. The concept of "total amount management" of daily intake is very important. Only by grasping the "portion" can you control calories more accurately. Otherwise, no matter how good the food is, you will still gain weight if you eat too much. And remember to eat all kinds of food in a balanced way, so that you can lose weight healthily and for a long time.

This article comes from: Donna Nutritionist Chen Yichun's blog

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