Desperate to lose weight

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Sometimes you are faced with a challenge when you are on a diet and desperate to lose weight, you have to eat out at a restaurant, perhaps its a business meeting or a must attend function, so here are some tips to assist you.

The first thing you need to do is use common sense. Here's a quick list of things that'll help you survive any restaurant.

• Go for the chicken or fish.
• Avoid fried food.
• Unless it's veggies, salad, or fruit, skip the side dish.
• Pasta? Avoid cream sauces and just eat half your portion.
• No bread, except if you're having a sandwich. And get whole wheat.
• Ask for the salad dressing on the side and use it sparingly.

If you do this, you'll probably find yourself with a remarkably stripped-down meal that'll be easy to judge. Here's how to do that.

• Piece of meat = 2 protein portions.
• Side of veggies or salad = 1 veggie portion per side dish.
• Salad dressing can count as 1 condiment portion if you limit the serving to 2 tablespoons.
• If you ignored my extra side dish advice, count that as 1 carb portion.
• If there's any kind of sauce or marinade on your meat, add 1 condiment portion.
• Add 1 fat portion. Restaurants are notorious for sneaking fat and sodium into food. That's why it tastes so good.
• In the event that you are 100 percent, categorically certain that there's no hidden fat in your meal, skip step 5 and add 1 condiment portion, simply because I don't trust those restaurant guys. I'm certain they put something in there. Trust me. I'm paranoid so that you don't have to be.

So, for example, let's take Denny's Grilled Tilapia. Here's how they describe it on the menu: a mild, white fish filet seasoned and grilled, then placed on a bed of savoury vegetable rice pilaf. Served with your choice of two sides and dinner bread.

We have our fish, so that's 2 protein portions. The vegetable rice pilaf is 1 carb portion and 1 veggie portion. The corn and tomato slices are 1 veggie portion each. Let's call that 1 carb portion and 1 veggie portion. There doesn't seem to be a lot of fat going on here, so we'll skip the fat portion. However, the pilaf is savoury, which implies a sauce, so let's add 1 condiment portion.

Here's where we end up.

Fit Fare Grilled Tilapia with Rice Pilaf, Corn, and Tomato Slices Fit Fare Grilled Tilapia with Rice Pilaf, Corn, and Tomato Slices
3 veggie portions
2 protein portions
1 carb portion
1 condiment portion

* Calories: 600
* Protein: 58 g
* Carbs: 66 g

* Fat Total: 11 g

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