The Petite Advantage Diet (21 page)

Let me repeat that–the average American is only eating 3 percent of their calories from fruits and vegetables when eating out. That’s terribly low. No, that’s shockingly low, but it says a lot about what we are generally eating when eating out and why our BMI is going up with each meal eaten out. I’m going to help you reverse that trend when eating out and teach you how to eat many more tasty fruits and vegetables and stay full and satisfied, since they are the key to your success on this plan.

Here is even more research on calories when eating out to drive this point home. New York University dietitians, those educated and trained to look at the portion size and associated caloric value of foods, underestimated calories in restaurant food by 37 percent and fat content by 49 percent.
²
Yikes, that’s worth repeating! Dietitians
underestimated
the total calories in each meal, on average, by 37 percent, and the fat content on average by 49 percent. Here are some of the discrepancies that occurred when it came to estimating calories and fat in each meal:

I took the time to show these numbers visually, as I wanted to emphasize the magnitude of this problem. A tall woman must realize that this is an issue. As a Petite, you have to see that the magnitude of the effect on your body is exponential. In one meal eaten out, you may possibly consume
all your calories
for the day. Any additional calories eaten that day will constitute “overflow” in your baby pool. By eating out, you get slammed with extra calories that you don’t need, can’t possibly burn off quickly,
and
probably don’t even want. The reason that I keep repeating that you “probably don’t even want” these calories is because that is a big part of the way I am going to teach you to eat when eating out. I will get rid of a lot of Addies and other ingredients in foods that add up to a lot of calories, but that truly don’t add to the flavor that you desire.

What about the old recommendation “when eating out, eat in moderation”? Unfortunately, we have lost all semblance of what constitutes “moderation,” as our portion sizes are huge and the foods that we are generally consuming when eating out are not what are best for our minds, bodies, and body weight. I’ve already shown that people are not eating fruits and vegetables when eating out. And, because of cost, you have to assume that the majority of what is eaten outside of the home is in the form of processed carbohydrates. I need to help you redefine “moderation” and make sure that you don’t feel deprived at the same time. I’m not at all a fan of deprivation and all the research leads to the fact that deprivation will only lead to a binge. Remember, my goal is to manage your hunger.

Let me start by giving your general “eating-out” guidelines for breakfast, lunch, and dinner, then help you manage the menu in the most popular types of restaurants–steak houses, Italian, Mexican, Chinese, Thai, Greek, and sushi restaurants. I’m going to show you options for both your 1100-calorie days and for your 1600-calorie days.

Here is what I want you to order. These are 400-calorie approximations for breakfast options.

Here is what I want you to avoid when eating breakfast out: heavy carb items such as

• pancakes

• French toast

• waffles

• simple-carb cereals

Save these items for very special occasions and, even then, keep the portion size down. Sure, it would be better if the pancakes, French toast, and waffles were made with whole grains or whole wheat, but the sheer size of the portion plus the amount of butter and syrup generally adds up to a lot of calories. That’s too much “spillage” in your baby-size pool.

Once you have completed your first twenty-one days on my plan, here is an option for breakfast that you can consider your treat on your 1600-calorie day:

Many of my most successful Petites eat out for lunch almost every day. It’s simply a part of their lives, whether they are eating out at work or socially with their friends and/or children. Personally, I eat out for lunch at least four or five times a week. Lunch will only vary by 100 calories. On you 1100-calorie days, it is 300 calories; on the 1600-calorie days, it only goes up by 100 to 400 calories. Here are some options.

Have a large salad. I have said this for years to Petites, but a salad is the perfect option for lunch, as it is easy to make, low in calories, and great for afternoon energy levels, since it’s so easy to digest. And you can eat a lot. While I don’t want to say that all vegetables are “free” calories, I do want you to know that you can eat a very large salad, as in six to eight cups of salad, for lunch and be perfectly on plan. Ideally, each salad, especially when eating in a restaurant, will include many different types of vegetables–peppers, broccoli, mushrooms, string beans, sprouts, etc. Determine the portion size of protein depending on the salad dressing you choose.

As you can see, you can eat far more boneless, skinless chicken, turkey breast, tuna, or tofu than you can of the other lean proteins. I give you this data, as I always want you to understand why I am recommending certain foods over others. I want you to have enough volume of food to satisfy you
and
give you the chance to enjoy other proteins like red meat when you have the desire to eat them.

Pay attention to salad dressings. It’s really very easy if you simply ask for olive oil and either traditional vinegar (most restaurants serve red wine vinegar) or, ideally, balsamic vinegar. Ask for a separate bowl, or a coffee cup works very well. Pour one teaspoon of oil (as I’m sure there is a teaspoon on the table) into the cup and add as much balsamic vinegar as you like. Then add salt and pepper, but be careful with the salt. If you carry it, I love adding lemon pepper seasoning to dressing. You may also opt for balsamic vinegar only and add 1 ounce of blue, feta, or goat cheese. I love how they taste in salads and opt for them much more often than oil. I find I get more taste for my calories, and cheese contains protein, which the oil does not. Petite clients always tell me they opt for the cheese, as they get far more flavor per calorie than they get from the oil.

Another option for lunch is a turkey or chicken sandwich. Take two pieces of whole-wheat or Ezekiel bread or a whole-wheat wrap and add approximately four to six ounces of turkey or grilled chicken. At a major big-box grocery store, they sell pre-cooked strips of boneless, skinless chicken that I frequently place in a sandwich. Add to that as much lettuce, tomato, cucumber, or sprouts as you like (remember how low vegetables are in calories). Really load it up, as I want to keep you full. Then, finish it off with Dijon or another mustard (approximately 10 calories per teaspoon).

In most instances, the sandwich will chew up, literally, your 300–400 calories. That is why I want you to load the veggies on top. They are packed with fiber, water, vitamins, and nutrients that will give you great energy for the afternoon.

If you opt for an “open-face” sandwich, then you may have either:

• 2–3 oz more protein

• 1 piece of thinly sliced cheese

• 2 tsp mayonnaise (the real kind; you could have even more of a reduced-calorie version)

• 1 piece or cup of fruit on the side

Eggs are also a good choice for lunch. Try an omelet made with egg whites or with one whole egg and three whites. I frequently eat this for lunch, as I find it really fills me up. I order one egg and three whites to be cooked with a nonstick spray and have them add many different vegetables like spinach, broccoli, tomatoes (which really is a fruit), and sometimes even some feta cheese (1 ounce). With that, I generally eat half a cup of 1 or 2 percent cottage cheese, which is 160 to 180 calories per cup. It’s a lot of tasty, low-fat protein and I sometimes just have to have something hot at lunch, especially when it’s cold outside.