You won’t gain weight by eating at noodle shops or braised food stalls! Eliminate high-calorie food mines

If you want to lose weight successfully, in addition to increasing the amount of exercise, correct eating habits and content are the key to losing weight! However, for those who eat out, it is not easy to ensure a nutritionally balanced diet for three meals without gaining weight. How should people who eat out eat properly? Let professional nutritionists explain how to be "picky with food" and avoid gaining weight in noodle shops, braised food shops, convenience stores, and fast food restaurants!

Many people eat out and if they don't choose their meals carefully, they may be trapped by high calories.

Nutritionist Zhang Peirong mentioned in her book "Nutritionist's 36-Day Eating Plan: Correct Diet, Weight Loss Recipes, and Dining Out All In One" that for busy modern people, it is really difficult to cook at home every day. In fact, according to the latest population survey on eating out in 2016, 64.8% of Chinese people eat out for breakfast on weekdays, which is over 11 million people; and 79% of people eat out for lunch, which is over 13.7 million people.

It is worth noting that for those who want to lose weight, eating out often carries concerns about high oil, high salt, and heavy taste. If you don't choose your food carefully, you may end up eating too many calories and interfere with your weight loss plan. Take the commercially available fried pork ribs and fried chicken legs bento as an example. Eating one will contain nearly 800 to 900 calories, which is equivalent to 3 bowls of rice (1 bowl of rice has about 280 calories), which is quite astonishing.

No problem for people who eat out to control their weight! Nutritionists teach you how to eat without getting fat

In view of this, nutritionist Zhang Peirong specifically recommends menu combinations that are nutritionally balanced, filling, and not fattening for the following four places where people often eat out, such as noodle shops and stewed food stalls, to provide them to "foreigners" who want to lose weight as a reference for healthy eating:

Nutritionist Zhang Peirong specifically targets the following four places where people who eat out often dine, such as noodle shops and braised food stalls; she recommends menu combinations for each of them that are nutritionally balanced, filling, and not fattening, and provides them to "foreigners" who want to lose weight as a reference for healthy eating. (Photo provided by Kate Culture)

【Noodle shop】

Recommended combination: plain noodles + dried tofu + blanched vegetables.

Pair a bowl of noodles with protein foods such as dried tofu, tofu, or boiled eggs, and add a plate of blanched vegetables or cold seaweed and cucumber.

Tip:

1. Order of selection: soup noodles → dry noodles → soup.

2. The order of noodle selection: vermicelli, rice noodles → plain noodles → fried noodles.

3. Do not add marinated meat when blanching vegetables.

The recommended combination of the braised food stall is glass noodles + duck blood + black tofu + vegetables, such as: enoki mushrooms, white radish, kelp, etc.... (Photo provided by Kate Culture)

【Braised Food】

Recommended combination: glass noodles + duck blood + black tofu + vegetables (enoki mushrooms, white radish, kelp, etc.).

The staple food can be selected from vermicelli, steamed noodles, etc., plus 1-2 protein foods (for example, braised eggs, dried tofu, tofu, raw bean buns, duck blood, etc.), and 3 or more vegetables (such as green vegetables, mushrooms, kelp, corn shoots, etc.).

Tip:

1. Avoid processed foods such as meatballs, dumplings, tofu, fish cakes, rice blood cakes, and tempura.

2. Do not add extra sauce to reduce calorie and sodium intake.

【convenience store】

Recommended combination: triangular rice ball + low-fat milk + lettuce salad with Japanese dressing.

For breakfast, you can choose triangular rice balls, sandwiches, buns, baked sweet potatoes, or porridge. It is best if the calories do not exceed 200 calories. For lunch and dinner, bento, Japanese cold noodles, oden, etc. are recommended, and the calorie content should not exceed 450 calories.

Tip:

1. For protein side dishes, it is recommended to choose one from low-fat milk, sugar-free soy milk, low-fat and low-sugar yogurt, tea eggs, and steamed egg custard.

2. People who eat out generally do not consume enough fruits and vegetables, so it is recommended to have an extra salad or fruit.

3. For salad dressing, it is recommended to choose Japanese-style sauce, vinaigrette sauce, and yogurt sauce, and avoid high-calorie sauces such as Thousand Island dressing and Caesar dressing.

【Fast Food Restaurant】

Recommended combination: grilled chicken burger + lettuce salad + sugar-free green tea.

Tip:

1. Replace French fries with lettuce salad to help increase your intake of fruits and vegetables, which is higher in fiber and lower in calories.

2. Choosing sugar-free green tea or black coffee as beverages can help reduce calorie intake.

There is a trick to improve satiety. Eat in this order so that you don’t miss

In addition to maintaining a balanced diet, nutritionist Zhang Peirong also mentioned that if you want to achieve better weight loss results, it is also important to eat food in order. It is recommended that you eat in the following order: vegetables → soup → protein → whole grains and root vegetables → fruits. This can more effectively increase your sense of fullness and prevent your blood sugar from rising quickly.