Intermittent Fasting: A Beginner’s Guide to the Fasting Diet
Fasting is something that’s played a key role in virtually all of the world’s major religions and dates back millions of years. Today, though, while fasting is still observed for many religious purposes, it’s become a new lifestyle that helps individuals lose weight, have more energy, and fight disease.
While fasting isn’t a new concept, intermittent fasting is something that has emerged in the past few years. It has gained popularity due to the incredible benefits it offers against signs of aging and disease.
Keep reading to learn about intermittent fasting and why this may want to be a lifestyle change you make.
Understanding Intermittent Fasting
Intermittent fasting is a process that involves cycling in and out of periods where you eat and don’t eat. While people do experience (often significant) weight loss with this eating schedule, it’s not as much of a diet plan as it is a lifestyle choice that provides a wide array of health benefits.
There are several methods used with intermittent fasting. These include:
The 5:2 Method
This is the method that allows you to eat normally for five days a week. The two days after are for fasting, but you still eat. The goal is to keep calorie intake on this day between 500 and 600.
The Eat-Stop-Eat Method
This method is a bit different. With this, you restrict all food for a period of 24 hours. This is repeated two to three times per week.
The 16/8 Method
Here, you consume all your daily calories within a shortened period of time. In most cases, you eat in a period of six to eight hours.
The remaining 14 to 16 hours during the day, you fast. This is the method that can be done daily, or several times a week.
Benefits of Intermittent Fasting
When you switch to intermittent fasting, it will expand your limits while boosting your performance in several ways. Some of the specific benefits offered by this way of eating include:
- Increase energy
- Reduce bad cholesterol
- Protect against various neurodegenerative diseases
- Boost weight loss
- Promote longevity
- Reduce insulin resistance
- Promote cellular repair
As you can see, the benefits are vast. As a result, this may be something you should consider trying.
Tips to Make the Most of Intermittent Fasting
While not eating for specific amounts of time alone offers health benefits, if you want to make the most of this lifestyle choice, there are a few other tips you need to use.
It can’t be a free-for-all when you do eat, as this is going to negate many of the benefits this way of eating offers. Some additional tips include:
- Avoid refined grains and sugars (choose low-carb snacks when possible)
- Don’t snack between meals
- Remain active
- Avoid snacking or eating in the evening and at night
By using these tips, the results of your intermittent fasting will be much more evident.
Be Healthier and Happier with Intermittent Fasting
As you can see, there are several options to consider if you are interested in intermittent fasting. As a result, you aren’t going to feel as deprived or hungry while following this way of eating.
Do you want to make a change to be healthier and happier? If so, let us help! Visit the 21 Day Transformation Challenge to learn more.
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Low on Weights? 12 Creative Ideas for Resistance Training Without Weights
Low on Weights?
12 Ideas for Resistance Training Without Weights
Don’t think you have the budget to get fit? Think again! Try these creative ways to log your resistance training without shelling out for a weight set.
Staying fit doesn’t require a gym membership, nor does it require setting aside a block of time for a full work-out. You can build a resistance training program that can be done anywhere and at any time. Best of all you eliminate the pressure of exercising in front of others.
Imagine working out at the beach on Sunday, in your backyard on Monday, and the park on Tuesday. Experiment and find an inviting place to work out where you are most energized. Grab a yoga mat and get to work using the best bodyweight exercises for your desired results.
Develop a plan and work at your own pace reaching your individual goals. Exercise routines that are free of equipment give you the same results as weights if you know how to work the right muscles.
Ready to work-out without spending money on equipment? Continue reading for 12 resistance training ideas that don’t require weights.
1. Lunge Variations
Lunges are a popular way to do leg workouts at home. There are numerous versions, so you never get bored.
The standard variation, or bodyweight lunge, requires you to stand up straight with your shoulders back and chin up. Step forward with your left foot and with a tightened core, lower your hips and bend your knees at a 90-degree angle. Keep your left knee level with your ankle and lower the back knee, but do not let it touch the ground.
Using your front heel for support, lift the body back up into the standing position. You can do multiple reps with the left knee leading and then switch to the right.
Once you’ve mastered the lunge, switch it up and incorporate the following into your sets.
Curtsy
The curtsy gets its name from the British greeting for women and girls. In this variation, you will start with your feet hip-width apart. Step backward with one leg and cross it behind you. Follow the steps of lowering your body.
Reverse
With the reverse lunge, you will follow the same steps as the standard lunge. In this rep, the emphasis will be on the back leg. Use it to lower the body, and the ball of the foot to lift the body back up.
Walking
The walking lunge follows the steps of the standard lunge. Instead of doing reps with the left leg and then the right leg, you are going to switch things up. After returning to the standing position step forward with the right leg and go into the lunge.
Continue the motions and move around the room. This is a good time to incorporate small weights if you have them. Raise your hands to shoulder height and reach to the ceiling with each step.
2. Burpees for Resistance Training
Burpees are a good exercise and the key benefits is strength building. There is a burpee for beginners. Once you master these motions we’ll get into the advanced version.
Start in the standing position. Squat down and then kick your legs back until you are positioned on your toes. You will be in a position similar to a plank (we will cover planks later). Bring your legs back into a squat and stand back up with your arms reaching upward.
Continue doing this until your motion becomes fluid.
Now that you have the burpee down interject a push-up when the body is in plank position. Follow that up by jumping up instead of merely returning to the standing position.
3. Mountain Climbers
Mountain climbers give you a full body work-out. It also increases your heart rate for a high-quality cardio exercise and a natural shot of energy.
With your arms at your side and feet shoulder-width apart, squat to the floor and position your hands shoulder-width apart on the floor. Go into the plank position with your arms straight. Do not lock your elbows.
Begin with your left leg. Bring it forward with your knee towards the chest, extend it back out and bring up the right knee. Continue this rotation for your desired set of reps.
Between sets bring both feet forward and jump up similar to a burpee. Rest for about 15 – 30 seconds before starting the next set of reps.
4. Chin and Pull Ups
These upper body exercises will require a sturdy bar high enough to extend your arms over your head. Your feet should not touch the ground between reps. If you are tall or the bar is too low, bend your knees and cross your feet at the ankle.
The difference between the two exercises is the positioning of the hands on the bar. The biceps will get a good work out but the pull-up will have more emphasis on the muscles in the back.
Start with your arms straight but do not lock your elbows. With your hands on the bar shoulder-width apart, pull yourself up until the chin passes the top of the bar. For the chin-up, the palms of your hands will be turned inward. Having the palms turn outward is the position for the pull-up.
Once you have pulled the body up, hold the position for several seconds before descending back down.
5. Planks
Planks, like lunges, can be done in numerous variations. If you’re looking for at home exercises, place this one at the top of your list. We do suggest that you have a yoga mat or some other protective cushioning for your elbows.
The simple forearm plank is used to strengthen the core muscles by forcing you to stabilize your body. For this exercise lie on the ground with your body face down and feet spread waist-width apart. When you lift-up into the plank position you will be supported by the toes and ball of the feet.
Rest your body on your elbows with the forearms resting on the floor and hand clasped. The elbows should be shoulder-width apart and your body straight using your core muscles. Hold the position for at least one minute and challenge yourself to increase the time with each rep.
6. Push-Ups
Do push-ups for resistance training to strengthen the triceps. They also work to build your core muscles. Push-ups can be done the traditional way or the less strenuous method designed for women. You also can vary the placement of the hands to direct the elbows outward or backward.
Stretch out on the floor face down. With your hands should-width apart and in the desired position bend your elbows and push the body up.
To start the exercise, bend the elbows and lower your body stopping before the chest or breast touch the floor. Do short counts before pushing the body back up. Remember, when the arms are straightened, stop before the elbows lock.
Do as many reps as you can before coming to a full rest.
7. Posing for Balance
Resistance training isn’t just about toning, it is also about building core strength that helps the body support your spine. Posing are exercises that help with balance which is the result of a strong core. You will find these techniques in yoga classes but they also provide good at home exercises.
Chair
You won’t need a chair for this pose because you will become the chair. Stand with your feet together. Put your weight into the heels of your feet as you bend your knees into a sitting position. Raise your arms upward with palms touching.
Hold the pose for a minimum of 10 seconds and then repeat the motion.
Tree Pose
Stand straight with your feet flush together. Bring your right foot up and rest it on either the inside of your lower left thigh or below the left knee. Turn the right knee outward and bring your hands up to the center of your chest pressed together.
Take a deep breath and hold the pose for three – five seconds. Release and repeat.
8. Jumping Jacks
If you had physical education classes in school you should have jumping jacks mastered already. Some people may not think of them for resistance training but they are a total body workout. Jumping jacks target the glutes, quadriceps and hip flexors.
You will also work your shoulders and core muscles. Even better, the help with speeding up your metabolism.
Start by standing straight with your hands down by your sides and palms facing your outer thighs, and feet together. Jump up about two-three inches from the ground spreading your legs shoulder-width or wider. At the same time bring your arms out and up until they meet above your head.
Bring your arms back to your side and your legs together. Repeat this motion nonstop as you count out your jumping jacks. A good warm-up would be 50 – 100 jumping jacks.
9. Sit-ups
Sit-ups have many benefits, the most popular is tightening stomach muscles and strengthening the core. Here are two variations. Both start with a standard sit-up position.
Russian Twist
With legs shoulder-width apart and the palm of your hands together, bend your knees slightly and lift your legs off the ground. At the same time lift your upper body as if you are doing a sit-up. Twist the torso to the left and then the right, twice.
Exhale and relax the body on the mat. Repeat for the desired sets
Scissors
Position your arms against your sides with palms facing down. Tighten your abs and raise both legs toward the ceiling. Lower the left leg to about two inches from the ground. Raise the left leg while lowering the right.
Repeat the repetition for 30 – 45 seconds.
10. Step-ups
Step-ups are a bodyweight exercise that only requires a sturdy bench that is at least knee high. With hands to you side step-up onto the bench with your left foot. Step down and then step-up with the right.
Your reps can be a straight left leg and then the right, or you can rotate left right left… The goal is to do a continuous 10 step-ups per set. You can also use weights for better resistance.
11. Triceps Dip
Triceps Dip will require a prop. It can be a chair, the edge of a sofa, or a step outside your house. Almost anything that is sturdy and can support your weight without tipping over can be used.
Sit on the edge of the chair with hands shoulder-width apart and palms down. Extend your legs out and then slide your butt off of the chair. Straighten your arms but do not lock your elbows.
Use your arms to lower and lift your body. If using a chair do not go lower than six inches from the seat. When using a step or box that is lower to the ground, do not let your butt touch the surface below you.
Try to perform about 15 reps per set. Return to the seat between sets to allow for a 10-second recovery.
12. Arm Circles
If you are looking for upper body exercises to target the back, shoulders, biceps, and triceps, arm circles are a perfect choice. Arm circles are also a great warm-up exercise that can help prevent injuries.
They are quite simple to execute and can be done while at work during a five-minute break. Start by standing up and extending your arms out with the palms of your hands facing the ground. Do a forward circular motion creating circles that are one foot in diameter.
Continue the rotation for about 10 seconds, or 10 rotations. Stop and then do the same in a backward rotation. One forward and one backward rotation represent a set. You can increase the time of the rotations or the number of back and forth reps, as your arms strengthen.
Also, consider adding small weights for additional resistance.
You’re Now Ready to Log Your Workouts
Now that you know resistance training doesn’t have to come with great expense, what are you waiting for? Before starting your weight-free workouts we recommend consulting with your physician first. Once you get the go-ahead, log your results and celebrate your successes.
Did you find these at home exercises useful? Click here to check out our nine-week body transformation challenge.
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Macros VS Calories: Which Should You Count For Weight Loss?
Macros VS Calories: Which Should You Count For Weight Loss
If you’re trying to lose weight by way of what you eat, you’ve heard about macros VS calories. Click here to find out what they are and which ones to count.
The holidays are coming up in a hurry. That means reconnecting with family and friends, taking pictures, and maybe even paying a visit to your old hometown.
This is the time of year when many of us panic and say, “Oh no, I can’t enjoy the holidays looking like THIS!”
No matter what your weight loss motivation might be, it starts with getting educated. If you’re scouring the internet for weight loss tips, you’ve been hit by an avalanche and you need to sift through the myths and half-truths to find your path.
One of the greatest debates about weight loss is whether it’s best to count macros vs calories. We’re putting it to rest once and for all. Here’s what you need to know.
Counting Macros Vs Calories: What Do I Need to Do to Lose Weight?
We’ll cut to the chase: to lose weight the right way, you need to do both. Your body is an atmosphere with a delicate balance, and you need to manage your overall calories as well as your macros to stimulate healthy weight loss.
To help you find that perfect balance, we’ll break it down one piece at a time.
Why Calories Matter for Weight Loss
Most people know the basic concept of weight loss. If you take in more calories than you burn, you gain weight. If you burn more calories than you take in, you lose weight. But why?
A calorie is a unit of energy that your body uses for all its functions, from basic survival to hitting the pavement for a run. Our bodies are programmed for survival in the wilderness, where we wouldn’t know when our next meal was coming.
If we have more energy than our body needs, the body stores the extra energy inside our fat cells so it can use it at a later time if we can’t get the food we need. When your body needs more energy than you’re giving it, it pulls the energy from those stored fat cells and uses it, leading to weight loss.
To put it in simple terms, you need to burn more calories than you eat in order to lose weight. That’s why counting calories is the method most people use for weight loss: because it’s easy and it can get the job done.
However, your daily calorie count doesn’t give you the full picture. As we’ll explain later, not all sources of calories are equal.
How Many Calories Should I Eat to Lose Weight?
This is the million-dollar question: if I need to eat fewer calories to lose weight, what should my limit be? As you may expect, it varies from one person to another. Here’s how to calculate your calorie goal.
1. Find Your BMR
Everyone’s body requires a different number of calories for its basic functions like digestion, maintaining a heartbeat, and more. That number is your basal metabolic rate or BMR.
Your estimated BMR depends on your height, weight, age, and gender. You can use an online BMR calculator to find your estimated BMR.
As an example, let’s use Jane Doe. She’s a 40-year-old woman who’s 66 inches tall and she weighs 180 pounds. Based on an online calculator, her BMR is 1560. In other words, if she were to lay around all day and do no activity, she would burn 1,560 calories.
2. Factor in Your Activity Level
Now that you know your BMR, you need to factor in your typical activity level to see how many total calories your body burns on an average day.
Take a look at how much exercise you get in a typical week and assign it a number on a scale of 1.2 to 1.9. If you are sedentary and do little or no activity on a daily basis, you’re a 1.2. A 1.9, on the other hand, would be a professional athlete or someone who exercises often on top of a hard labor job.
When you’ve decided where your activity level is on this scale, multiply that number by your BMR. This is called the Harris Benedict Formula. It gives you an estimate of how many calories you need to eat on a daily basis.
Let’s go back to our Jane Doe example. She does a moderate workout three times per week, so we’ll put her at a 1.5 on the activity scale. If she multiplies that by her BMR of 1560, her total daily estimated calorie usage is 2,340.
3. Calculate Your Calorie Goal
The calculations above give you the number of calories you need to eat each day to maintain your same weight. The next step is to determine how many calories you should eat in order to lose weight.
It all depends on your desired weight loss rate. In general, you need to burn about 3500 more calories than you eat to lose one pound.
Let’s assume Jane Doe wants to lose two pounds per week. That means she needs a 7,000 calorie deficit each week.
To hit that goal, Jane Doe should eat 1,000 fewer calories than she burns each day. The puts her daily calorie limit at 1,340.
Of course, that’s only part of the story. To get the results she wants, Jane Doe needs to make sure those 1,340 calories are coming from the right sources. That’s where macronutrients come into play in our nine-week weight loss challenge.
Why Macronutrients Matter for Weight Loss
Food does more than give your body energy. It also gives your body the specific nutrients it needs to perform every function you need on a daily basis. That’s why your macros are so important: they make sure your body has what it needs to function.
There are three macronutrients: carbohydrates, proteins, and fats. Each one has its own nutrients and components your body needs. The key to weight loss is making sure that your body gets enough of each macronutrient within your daily calorie goal.
Carbohydrates
Carbs have gotten a bad reputation over the years, and it’s only somewhat warranted.
Carbs are your body’s first source of energy. If you take in more carbs than your body needs, it stores the remaining carbs in your fat cells, enlarging them and causing weight gain.
If your body needs more energy than it’s getting from the carbs you’re eating, it pulls stored energy from your fat cells and you lose weight. That’s why low-carb diets are so popular. They cut to the chase and stimulate fast weight loss.
Proteins
The second key macro is protein. In the same way that people vilify carbs, they glorify protein.
They aren’t all wrong. Protein is made of amino acids, which are the building blocks for all your cells. They’re essential to healthy body functions.
Proteins are also necessary for your body to build muscle. The way you build muscle is that when you exercise, the effort creates tiny micro-tears in the muscle fibers. When your body repairs those tears with materials from protein, it makes the muscles stronger.
That brings up an important misconception: protein itself doesn’t make you build muscle and get fit. It gives your body what it needs to build muscle as a result of your exercise. You still need to work out to gain muscle.
Fats
Fat has become a dirty word, but thanks to more and more nutritional education, we’re changing that misconception. Dietary fat isn’t the same as fat in your body. If you stop eating fat, it doesn’t mean your body will burn your fat cells to replace it.
Dietary fat is your body’s second source of energy after it has depleted the carbs and before it starts burning stored energy. Fat is also a vital part of your diet because it includes nutrients your body needs to operate at its best.
The key is choosing healthy fats, like avocado and eggs instead of high-fat sweets.
How to Balance Your Macros for Weight Loss
Now you know the three macros you need each day, but how much of each one do you need?
In general, you should aim to get 40% of your daily calories from carbs, 40% from proteins, and 20% from fat.
While that sounds simple, it takes some calculation. Let’s use Jane Doe as our example. Her daily goal is 1,340 calories. That means she should get 536 calories from carbs, 536 from proteins, and 268 from fats each day.
The problem is that nutrition labels list the grams of each macro in your food, not the calories. That’s another calculation you have to do.
Each gram of carbs and proteins contains about four calories. Each gram of fat contains about nine calories. That means Jane Doe needs to eat 134 grams of carbs, 134 grams of protein, and 30 grams of fat every day.
Keep in mind that this is all based on a general weight loss goal. Depending on your specific goals, a nutritionist might suggest changing these ratios. For instance, someone who wants to build muscle while they lose weight might need more protein.
Tips for Losing Weight While Counting Calories and Macros
It’s not about choosing between counting calories or balancing your macros. You need both to lose weight while staying healthy. You might be able to lose weight without considering your macros, but you could compromise your health.
Your results also won’t be the same if you don’t keep your macros in line. If you’ve ever wondered why some people who lose weight end up toned while others don’t, the macros are a common reason.
If you’re ready to get started, here are some tips:
1. Work the Numbers
Considering how much of this blog is dedicated to math, you can see how important numbers are in getting your diet right. People who say, “I’m just going to estimate how healthy things are,” rarely reach their goals.
It’s also important to re-work your numbers every so often. As you lose weight, your BMR will change and your activity levels might change too. Re-do your calculations and your goals every month or two depending on your progress.
2. Keep It As a Work in Progress
You need to recognize that these numbers aren’t an exact science. Everyone’s body is unique in the ways and rates at which it processes calories.
Studies even show that the numbers vary based on ethnicity and weight history. Monitor your progress and don’t be afraid to adjust your goals and percentages if necessary.
As you do this, pay attention to more than the scale. Do you feel run-down all the time? Are you too weak to work out? If so, it’s time for an adjustment.
3. Use Water for All It’s Worth
To be blunt, drinking water helps you lose weight. It’s a well-known fact in the medical community, but not all dieters recognize it.
Hydration helps you have the energy to work out and stay active. In some cases, people think they’re hungry when they’re actually thirsty. If you drink water when you feel hungry, it could prevent you from eating more than you need.
In many cases, people who drink water soon before a meal also eat less food. It’s a great technique to try if you tend to overeat or if you leave the table still feeling hungry.
4. Planning, Planning, and More Planning
Chances are that on-the-fly decisions have landed you in a position to want to lose weight in the first place. It’s impossible to estimate the calories in a dish if you don’t know how it was prepared.
Hitting your calorie and macro goals require planning ahead. Plan your meals in advance to get the balance you need. If you plan to go to a restaurant, look up the nutritional information if possible and plan your meal ahead of time, based on the numbers.
5. Don’t Try to Go It Alone
This one’s crucial. Study after study has shown that people who lose weight with a partner, coach, or buddy are more successful. Look to a professional like our weight loss coaches for knowledgeable guidance and emotional support.
Losing Weight With a Plan
For most people, weight loss isn’t a “wing it” type of task. In many cases, we aren’t aware of how unhealthy our food choices are until we look at the calorie content and the macros they contain.
The key is planning ahead. Medical researchers have learned so much about macros vs calories, the way our bodies work, and what causes weight loss. The information above can help you take advantage of it.
If you’re ready to get started and begin working toward your best body today, our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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Healthy and Happy: 20 Tips for Eating Healthy at Restaurants
Healthy and Happy: 20 Tips for Eating Healthy at Restaurants
Forget the rumors! You CAN get healthy without sacrificing your social life. The next time you’re at a restaurant, try these tips for eating healthy.
Everybody loves to eat out. In fact, 19 million people in the U.S. visited full-service restaurants in 2015. But when you’re trying to eat healthily, restaurants are taboo.
Whether you’re dining out with friends, on a romantic date, or during a business meeting, there are times you can’t avoid the dreaded restaurant!
Having an indulgent meal every now and again is no sin. But when it becomes a habit, you need to take action.
There are ways to eat delicious, healthy meals at restaurants without throwing a calorie bomb into your diet. To do it, you need a smart game plan. Read on to find out 20 tips for eating healthy.
Be Prepared
The Scout motto is “be prepared.” If you’re prepared with a game plan, you’ll be able to make your restaurant trip a success.
Check out the next five tips for finding the healthiest restaurants.
1. Do Your Homework
One of the best tips for eating healthy is to choose a restaurant in advance. Since most venues post their menus online, it’s easy to find the best ones to visit and the ones to avoid.
If they offer a lot of fatty foods on their menu that could be a temptation, skip it and go somewhere else. Search for healthy food restaurants on Google, and you might find some health-oriented places to eat.
When you’re looking for healthy dishes at restaurants, many ethnic food eateries are a great option. For instance, Japanese, Thai, Greek, or Indian. It’s a lot easier to eat clean at one of these venues compared to an Italian or Mexican restaurant.
2. The Right Vibe
Picking healthy dishes at restaurants isn’t enough. You also have to choose a place with the right atmosphere.
Listen to the music. Restaurants that have loud hectic music make you eat to the beat. If the music is softer and slower, you’ll spend more time at the table, but eat less.
The same applies to color. Restaurant decor can either stimulate you to eat more or calm your mind so you can have a relaxed experience.
For instance, the colors red, orange, and yellow will spur you to order more. Soft blue, gray, and peach, on the other hand, will create a relaxed ambiance.
3. Book in Advance
When you’re waiting for a table at a restaurant, you’ll only get hungrier and hungrier. When you finally sit down, you’ll devour all the table bread and give up on your diet for the night.
The solution is simple. Book healthy restaurants in advance – and you won’t have time to get hungry.
4. Be Wise in Your Seat Choice
When choosing where to sit in a restaurant, most people avoid the area around the bathroom. But an even more dangerous place to sit is near the kitchen.
It’s one thing to see the lip-smacking descriptions on the menu. But to see them coming out from the kitchen and smell the delicious aromas is way too much of a temptation, especially when you’re hungry.
Another tip is to choose a seat near or opposite a mirror. It might sound strange, but it’s backed up by research. Scientists have found that if you watch yourself in a mirror while eating unhealthy foods, they seem less tasty.
5. Eyes Too Big for Your Belly
According to research, people are bad at estimating how much a portion size should be. This means that on any given day, we’re probably eating more than we should.
So, whatever you do, avoid all you can eat restaurants. It’s way too tempting. Plus, these restaurants often have a no waste policy – if you’ve put it on your plate, you must eat it.
If a buffet is the only option, try using a smaller plate. Or fill half of a normal sized plate with veggies before you start snacking on goodies.
You Are What You Eat
You’ve found a healthy restaurant, now it’s time to choose your meal. This is the toughest part. But you can do it if you follow these tips.
6. Know Your Menu
Do your homework and take a peek at the menu before you go. Pre-planning your meal will make life a lot easier for you and help you to avoid temptation.
Restaurants sugar coat the words in their menu so that you don’t know exactly what you’re getting. But once you’ve got down with the lingo, you’ll be able to figure out what menu options to avoid.
For instance, anything that is Alfredo, creamed, buttery, or scalloped. Also, anything smothered, pan-fried, crispy, breaded or dipped is a big no-no.
The same applies to meats. Some cuts of meat are fattier than others. Skinless chicken breast, for example, is leaner than chicken thighs or legs.
Healthy dishes at restaurants feature compelling descriptions, such as grilled, baked, steamed, or roasted. Also, anything braised, seared, or broiled is good. These are the healthy keywords to look out for.
7. Watch Out for “Healthy” Labels
When browsing the menu, you’ll see dietary labels like paleo, sugar-free, or gluten-free. You might assume that these would make the meal a healthy choice, but that’s not always the case.
To make the food tasty, restaurants often add hidden added sugars and fats. For instance, if you eat a vegan cake, you may think it’s healthier. But they usually swap the eggs for a ton of oil, which is anything but healthy.
8. Meats and Fish
When choosing healthy dishes at restaurants, you don’t have to opt for a simple salad. Meat and fish will help you feel satisfied without filling up on carbs.
Lean meats, such as flank steak or chicken breast, are full of protein. Fish is also a healthy option as long as it’s not fried. It’s harder to overeat proteins than it is to overindulge in carbs.
9. Load Up with a Salad
Salads can be one of the most healthy dishes at restaurants. But there are sometimes hidden calories. For instance, nuts, croutons, cheese, dried fruit, grains, and fancy salad dressing can add hundreds of salads to your meal.
Don’t force yourself to only eat lettuce as you’ll be hungry again in half an hour. Make sure you’re getting some protein in your salad.
10. Double Trouble
The veggie portions in most meals are often very small. So when you order, ask for double vegetables.
If you want to add a little extra zest to your meal, why not ask for a fruit side? Superfoods like blueberries, strawberries, and raspberries can add some zing to your meal without a lot of extra sugar.
11. Don’t Be Shy
Don’t be shy to ask your waiter about the preparation of the food. If you find it out that it’s cooked with a lot of butter and salt, ask for them to prepare it without.
You might feel embarrassed asking, but that’s what your waiter is there for. Ask them what any unfamiliar words mean or ask their opinion on what the healthiest thing on the menu is. They may be able to make some great suggestions.
12. Sharing Is Caring
A sneaky way to keep portions realistic is to split your dish with a friend. This may give you the chance to try a little bit of everything without overdoing it.
You could even order a couple of appetizers as a main meal.
13. Get Saucy
Even if you order a healthy looking menu option, they may smother it with sauces and butter. It may end up being just as unhealthy as that double trouble cheeseburger you had your eye on.
Ask them to prepare your food without the butter and dressings, but to have them as a side instead.
Instead of dousing your meal with the sauce, try the fork-dip method. Dip your fork into the creamy side, then load it up with veggies. This way, you can get the taste without overindulging.
14. Skip Empty Calories
You may have ordered the healthiest dish in the restaurant, but it won’t matter if you stuff yourself with bread before the meal arrives. If it’s too tempting, ask the waiter to take it away.
Another empty calorie culprit is sweet alcoholic drinks or sodas. Avoid cocktails at all costs. They will load you up with sugar, use up all your calories, and you’ll still feel hungry afterward.
If you need an alcoholic drink, opt for a vodka and tonic or a glass of wine instead.
15. The Proof Is in the Pudding
Deserts are a no-no! Even a small piece of cake can add 400 calories or more to your meticulously planned meal. Just say no, kids!
If you have a sweet tooth, why not try sharing a dessert instead? Ask for some fruit, such as berries. Or grab some frozen yogurt on the way home as a low-calorie option.
Let’s Eat!
Now you’ve picked the right healthy food restaurant with the perfect ambiance, and you’ve chosen the healthiest item on the menu. What next?
The next part is the eating! Don’t let this final hurdle trip you up. Follow the next five tips.
16. Box It Up
Up to 94 percent of restaurant meals contain 600 calories or more. That’s because even if the meal is “healthy,” the portion is way too big.
Instead of asking them to box up the leftovers, try asking them to box up half the meal before you even begin. This will keep you from overeating. It will also save you money as you can eat it for your dinner the next day.
It might look a little odd to others, but it’s a smart move for eating healthy at restaurants.
17. Keep Calm, Drink Water
Drinking water can help control your eating and ward off hunger.
This habit makes it easier for you to slow down during a meal. You’ll not only enjoy the food more, but it’ll give your stomach the chance to tell your brain it’s full before you overeat.
Some struggle with the bland taste of water, especially if they’ve got used to drinking alcohol or sugary drinks. Ask for a slice of lemon or lime to improve the taste.
18. Slow Down There
Once you’ve got your plate in front of you, it can be tempting to gobble it down. But eating quickly leads to overeating. This is because your stomach doesn’t have the chance to tell you it’s full.
Try putting down your utensils between each bite. This will give you the chance to savor each mouthful. It will also help gauge your hunger levels before you stuff yourself.
19. Don’t Compare
Keep your eyes on your own meal. Don’t compare what you’ve ordered with your friend’s dinner. We all have different nutritional needs – comparing won’t help anyone.
It’s also handy to have this mindset before ordering. Try to be the first to order. This will stop you from having an “Oh, that sounds delicious, I’ll have the same” moment.
20. A Happy Ending
When you’re finished your meal, pop a mint into your mouth. The mint will help clear your palette. This will discourage you from taking any more sneaky bites of your meal or anyone else’s leftovers.
If what’s left on your plate is tempting even after you’re full, try one of these tricks. Use a napkin to cover the alluring leftovers. Or drown it in salt so that it becomes inedible.
Plan to finish off the night with light activity, such as an evening stroll or a little dancing. You’ll not feel like ordering something too heavy as it will make you feel sluggish for your activity.
Tips for Eating Healthy and More
If you follow these tips for eating healthy, you can enjoy your restaurant experience without the guilt trip afterward.
Of course, you should try to eat healthy foods at all times. And diet goes hand in hand with an exercise regime.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
