The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks (21 page)

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DINING-OUT SURVIVAL GUIDES

The
Dining Out on the Plan
section provides quick tips and specific options that fit perfectly into the four-week jump-start plan. You can (and should!) incorporate these meals into your continued weight loss or maintenance. And for some anytime picks, skips, and tips ’n tricks (a.k.a. survival strategies!), this portion of the book has everything you need …

DOs & DON’Ts for Dining Out …

DON’T starve yourself before a big meal out.
It might seem like a good idea to “save your calories” for dinner, but it’s not. You’ll arrive starving and be more likely to pounce on the bread basket, order a heavy appetizer, and make other bad decisions when choosing your main meal. Eat normally during the day. Then have a glass of water before you leave for the restaurant, and another one when you arrive.

DO your research.
Google is your friend.
Even without the nutritional info, it’s helpful to know what’s available in advance. This way, you can take your time reviewing everything on the menu and deciding which is your best bet. You can also do a little investigating. Wondering about the chicken marsala at your local Italian restaurant? Look up similar dishes on other websites that provide stats.

DON’T be afraid to special order.
Most restaurants are happy to accommodate requests, as long as you’re polite about it. If you want to know how something is prepared, just ask. If the baked chicken on the menu comes bathed in cream sauce, request it on the side. The worst they can do is say no.

DO take it easy with the cocktails.
Not only do those calories add up quickly, but once you’ve had a couple of drinks, it’s harder to turn down a decadent dessert. For more on bar survival strategies, click
here
.

GO-ANYWHERE MENU ADVICE

Bread

Avoid making eye contact with whatever free starchy foods come to the table. I once heard a staggering statistic about how many calories’ worth of bread and butter people typically indulge in before dinner … FIVE HUNDRED! Sometimes, if my dinner mates are on board, I’ll ask the waiter to hold the bread.

Appetizers

I fully support appetizers. I typically start off a meal with a broth-based soup or shrimp cocktail. I especially like soup because studies show that starting a meal with broth-based soup could actually cause you to take in about 20 percent fewer calories overall during that meal.

Salads

Whether it’s a starter or your main meal, always order the dressing on the side—light, if available. Then dip, don’t pour. Dressing is another major calorie contributor when dining out, so sticking with the light stuff and using it sparingly can instantly save you hundreds of calories.

You may want to order ingredients like cheese and nuts on the side, too. These are generally high in fat, and getting them on the side makes it easy to evaluate exactly how much you’re getting. Then you can control the amount you add.

Entreés

When I’m handed a menu, I immediately scan it for the best options. Look for words like “grilled,” “steamed,” “broiled,” and “baked.” I skip over entrées that are fried and avoid red flags like “cheesy,” “creamy,” and “buttery.” I recommend sticking with entrées that center around lean protein and are served with vegetables. Some of my favorites are grilled chicken, broiled fish, and lean steak—a filet is the leanest cut, and you can usually order a petite. I generally order sauces on the side, and I stick with tomato-based options. And I LOVE baked potatoes. Go for a small one (or take half home for another day). Have it plain or with some marinara sauce or salsa in place of butter or sour cream.

Desserts

If you’re going to order dessert, SPLIT it! Restaurant desserts often have a meal’s worth of calories apiece. So if you want something decadent, pair a few bites with coffee. Better yet … order fresh fruit. Even if it isn’t on the menu as an option, many places have it on hand.

Italian Food

PICKS:
Minestrone soup, steamed mussels or clams, and a small salad (oil & vinegar or light dressing on the side). For the main course, grilled fish or chicken and a side of vegetables. Season with lemon juice or balsamic vinegar, or top with marinara sauce. If you need pasta, make it a side order, and ask about whole-wheat alternatives (the fiber makes them more filling). Coffee and biscotti are the perfect meal ending.

SKIPS:
Fried appetizers (calamari, mozzarella, etc.), garlic bread, and oily pasta salads are bad starters. Alfredo is a no-no, and anything with “Parmesan” in the name will likely be fried and covered in cheese. And remember: Heavy dressings can sink a simple salad.

Mexican Food

PICKS:
Ceviche is a great light appetizer pick. And here’s how to tailor a fajita plate: Ask if the meat, chicken, or shrimp can be cooked with little to no oil. Use just a couple of tortillas, and pack them full of veggies and salsa. Skip sour cream, rice, and cheese. Black beans are great as long as they’re not smothered in cheese. P.S. When I eat spicy food, I tend to fill up a little faster, so I love extra jalapeños.

SKIPS:
Nix the tortilla chips (especially those in bottomless baskets!) and huge frozen margaritas. When it comes to chimichangas, chalupas, enchiladas, tostadas, empanadas (all the other
adas
!) … You’re dealing with lots of oily, cheesy and in some cases FRIED items. And tortilla salad bowls are a huge DON’T—the crispy shell typically has WAY more fat and calories than the actual salad.

Chinese Food

PICKS:
Start with soup (egg drop, hot & sour, or wonton), and order a steamed protein + vegetable dish with the sauce on the side. If you need rice, stick with brown and keep the serving size small (half a cup). And use those chopsticks! You’ll eat more slowly (unless you’re a total pro), so you’re less likely to overdo it before your brain gets the message you’re full. And with just around 35 calories each, fortune cookies are a big yes.

SKIPS:
Anything fried (from chicken to rice to those crispy wontons), heavy noodle dishes, and too much sauce.

Japanese Food/Sushi

PICKS:
Miso soup, edamame, sunomono (cucumber and vinegar) salad, seaweed salad, and sashimi. When ordering sushi, ask for it to be made with less rice than usual. And see if brown rice is an option—bonus fiber! Wasabi and ginger are great, and soy sauce is low in calories—just go easy if you’re watching your salt. If you’re not a sushi fan, go for chicken teriyaki, but make sure it’s white meat and not dark. And go easy on that sweet sauce!

SKIPS:
Anything with the words “tempura,” “dynamite,” or “crunch.” Those are buzzwords for fried items and mayo-based sauces. Avoid rolls made with mayo mixed into the filling … and anything made with cream cheese!

Buffets and Salad Bars

BEFORE you hit the buffet, drink a glass of water.
It’ll take the edge off your hunger. Then take a full lap around and look at EVERYTHING. Take small amounts of the splurges you really want to indulge in, and fill your plate with the lighter items. Only go back for seconds if you’re truly still hungry. Have a glass of water first, and wait five minutes to see how you feel.

PICKS:
Shrimp cocktail (jackpot!), fresh fruit, cut veggies with salsa, broth-based soups, leafy salad greens, lean deli meats, grilled or baked chicken or fish, steamed or grilled veggies, egg-white omelettes (if it’s a breakfast buffet) … Lots of good options! If there’s a salad bar, top your greens with fresh veggies (tomatoes, mushrooms, cucumbers, bell peppers, etc.), salsa, lean protein (like flaked tuna, turkey, chicken), and beans (black, garbanzo, kidney, etc.).

SKIPS:
Cheesy casseroles, fried chicken or fish, creamy pasta, pizza, creamy soups, deep-fried foods, and (in the case of breakfast) sweet carby items like waffles and French toast. At the salad bar, avoid croutons, tortilla strips, fried noodles, full-fat cheeses and dressings, and any scoopable salads soaked in oil or coated in mayo.

Coffee Shops

Do your homework.
Most coffee chains have websites with detailed nutritional information. Go online to see what’s what—find something you like that doesn’t have a huge number of calories and fat, and order THAT. Try not to walk in without doing a little research.

Sweeten it yourself.
Whenever possible, order your drinks unsweetened, and then add your favorite no-calorie sweetener. Whether it’s the blue packets (aspartame), the pink packets (saccharine), the yellow packets (sucralose), or the green packets (stevia), pick your no-calorie sweetener of choice. I always keep some of my favorite packets in my purse.

Ditch the fat.
Switching from regular or reduced-fat milk to skim/fat-free milk can save you dozens of calories and a lot of fat. Just do it!

Avoid outrageously large sizes.
There’s no reason to order drinks the size of popcorn buckets. Stick with something petite.

As tempting as they are, skip the cakes, cookies, muffins, and scones.
Even reduced-fat ones have hundreds of calories. Not worth it. Fruit and light yogurt, though, are definite yeses. Just watch out for granola toppings—those can add a few hundred calories and a lot of fat!

Want to add flavor to your hot and cold drinks without adding calories? Ask for a pump (or two) of sugar-free syrup.
Typically they’ll have at least vanilla and hazelnut, but some coffee chains have even more fun flavors.

Ask about flavored coffees.
See if they’re made from flavored coffee beans (which are virtually calorie-free), or if the flavoring is added later with sugary syrups or powders. That’ll make a difference in the calorie counts.

Skip the whip.
Whipped cream is delicious, but it can easily add about a HUNDRED fatty calories to your order. Not worth it. Instead, ask for some nonfat foamed milk on top …

Fast Food

Most chains put all their nutritional information online.
Don’t be lazy! Check out the menus and stats before you go out—or whenever you have some free time. You can really learn a lot.

Chicken is
typically
a better choice than a burger—but make sure you order it GRILLED, not fried or crispy.
You can usually get grilled chicken on salads
and
sandwiches.

Instead of getting special sauce or mayo, stick with mustard and/or ketchup.
That’ll save you a lot of calories and fat grams.

Order your sandwiches or burgers on “lettuce buns,” a.k.a. wrapped in lettuce.
Skipping the bread is a great way to save about 200 calories. If the person taking your order balks at the term “lettuce bun,” just ask for your sandwich goodies over extra lettuce.

Don’t drink your calories.
Pass on sugary lemonade, regular soda, and shakes. Stick with water, unsweetened iced tea, or diet soda.

Smaller and simpler = lighter options.
Don’t get sucked in by the limited-time-only special mega burger. “But I have to get it now or it’ll be gone!” Good, fine, let it be gone.

Food Fakers: Fast-Food Edition

Fast-food salads can be ridiculously fattening. Common culprits include fried chicken, tortilla shells, noodles, nuts, too much cheese, and fatty dressings. So order smart. Choose the lightest dressing, and only use half a packet. And those crunchy salad toppers often come on the side, so just ask that they be left out. And never ever order anything that comes in a giant taco shell!

Fish sandwiches are NOT always good options. They’re pretty much always fried and served with creamy tartar sauce. They often have MORE calories than burgers. So skip the fatty fish …

Don’t let words like FRESH and PREMIUM fool you. They are often deceptive. Look up the nutritional facts, or pay very close attention to the ingredients. If cheese and mayo are involved, chances are the calorie count is going to be pretty high.

Ice Cream & Frozen Yogurt Shops

Serving sizes can be deceiving. The serving size listed with the stats is usually much smaller than what ends up in your cup. While ½ cup is a typical amount listed with calorie counts, when was the last time you had 8 measly tablespoons of fro yo? Just think about that towering swirl extending out of the cup! If you’re looking at nutritional info, get ready to do some multiplication.

Look for fat-free and light options. Stick with small portions and avoid sundaes and shakes. When it comes to toppings, heap on the fresh fruit, and finish it off with a low-calorie topper like a few crushed cone pieces, some sprinkles (only about 20 calories per teaspoon), or a bit of sweet cereal.

Skip the big cones, but indulge in a small cake cone or sugar cone. The little cones are fantastic because they can only hold so much! Plus, the calorie counts are nice and low. Cake cones, the flat-bottomed ones, generally have 20 to 25 calories, and standard sugar cones have 45 to 60 calories each.

Other Snacking Locations …

Movie theaters
—Oversized theater snacks are some of the worst, so bring your own! Lollipops and pre-popped mini bags of 94% fat-free popcorn are great. If you’re at the mercy of the concession stand, go for fat-free hard candy or gummis, and stick to one serving. (Check the servings per container!) And sip water or diet soda. If you HAVE to have popcorn, make it a small one, and do NOT let them put any butter on it.

Mall food courts
—Check out all your options before ordering. Delis and Mexican places are great for salads topped with lean protein. Pack emergency snacks, and plan accordingly. And never hit the mall hungry!