Eat Out and Lose Weight -- 25 Easy & Healthy Tips for Dining Out

Written by Michael Paetzold

Diners have become more health-consciousrepparttar last few years, and now want healthy choices whether eating at home or at their favorite restaurants. Luckily,repparttar 146108 restaurant industry has been quick to accommodaterepparttar 146109 demand, so you'll find you have many options to "eat healthy" these days.

Whether you're eating at home or dining out,repparttar 146110 same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.

So whether you're having lunch withrepparttar 146111 gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.

Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:

1. If you knowrepparttar 146112 menu fromrepparttar 146113 restaurant you're going to, plan what you're going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.

2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less.

3. Don't be afraid to ask forrepparttar 146114 "senior citizen" special or kid's-sized portions. Most restaurants will accommodate you -- and often you'll pay less as well!

4. Order first. That way you're much less likely to be influenced byrepparttar 146115 choices of your companions.

5. If you're not sure how something is prepared, don't be afraid to ask. And ifrepparttar 146116 dish is cooked in oil or butter, you can always ask if they have a "fat free" option.

6. If everything onrepparttar 146117 menu is high in fat or calories, ask ifrepparttar 146118 chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it onrepparttar 146119 menu, ask.

7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).

8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.

10. If you're having a full meal, splitrepparttar 146120 appetizer and desert with your companion.

11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.

Is the new “high-protein low-saturated fat” diet the answer to weight loss?

Written by John Tiniakos

Isrepparttar new “high-protein low-saturated fat” dietrepparttar 146077 answer to weight loss?

The heated debate, within diet circles, that began a few years ago and continues today is overrepparttar 146078 effectiveness ofrepparttar 146079 high-protein, low-carbohydrate, type diet versus its counterpart,repparttar 146080 high-carbohydrate, low-fat diet.

Torepparttar 146081 delight ofrepparttar 146082 Atkins diet enthusiasts, recent studies have suggested that a diet high in protein and low in fat has a greater effect on diet induced thermogenesis than a high carbohydrate low fat diet.

Before we go further we need to familiarize you with a few terms we will be discussing in this article. Your total daily energy expenditure (TDEE) isrepparttar 146083 total energy your body burns in a day. TDEE consists of 3 components: diet induced thermogenesis (DIT), basal metabolism, and physical activity.

DIT isrepparttar 146084 increase inrepparttar 146085 body’s temperature that is caused byrepparttar 146086 digestion and absorption of a meal. This rise in temperature results in calorie burning. Yes, we actually burn calories simply by eating and scientists have long believed that DIT may be a factor, in reducing obesity; and that obese people may have defective DITs - although this hasn’t been proven yet. Once scientists identifyrepparttar 146087 link between DIT and obesity on a molecular level, it could essentially paverepparttar 146088 way forrepparttar 146089 development of drugs inrepparttar 146090 treatment of obesity. That’s still however, inrepparttar 146091 future.

In a recent study atrepparttar 146092 University of Arizona, published byrepparttar 146093 American College of Nutrition, a group of young healthy women were given 2 sets of diets. (1) One diet was high in protein and low in fat andrepparttar 146094 other was high in carbohydrate and low in fat. Scientists were trying to comparerepparttar 146095 thermic effect (DIT) of protein versus carbohydrate duringrepparttar 146096 digestion and absorption of meals. Keep in mind, asrepparttar 146097 body’s temperature increases (by DIT), so doesrepparttar 146098 number of burned calories.

Evidence from this study showed that postprandial (following a meal) thermogenesis increased 100% more withrepparttar 146099 high-protein low-fat diet versusrepparttar 146100 high-carb low-fat diet. Although protein had a greater effect on DIT,repparttar 146101 study did not evaluate weight loss orrepparttar 146102 long term effects of this type of diet. The results did suggest that this type of diet may have a positive effect on weight loss.

Scientists concluded that a diet high in protein, moderate in carbohydrate and low in fat contents may promote a higher rate of weight loss compared torepparttar 146103 high carbohydrate, low fat diet. Onrepparttar 146104 other hand, they also warn that high protein diets may affect kidney function in those that have kidney conditions, but not in healthy individuals.

Furthermore, they recommend daily protein intake should not exceed 2 grams per 1 kilogram of body weight. The American daily average is 1 gram per 1 kilogram. Further studies are required to assessrepparttar 146105 long term effects of high protein, low fat dieting.

It is important to keep in mind, however, that DIT orrepparttar 146106 thermic effect of a meal only represents 3-10% of total daily energy expenditure (TDEE). So we must keep things in perspective. Basal or resting metabolism accounts for up to 70% of TDEE and energy expenditure from exercise is responsible forrepparttar 146107 rest. Logic dictates, therefore that these two take precedence over DIT.

The other big influencing factor in weight loss isrepparttar 146108 reduction of daily food intake. Let’s look atrepparttar 146109 input/output equation: x (Input) – y (Output) = z. Daily output and total daily energy expenditure (TDEE) arerepparttar 146110 same thing. If you ate fewer calories (x) than your body burned (y), z would have a negative value. If you consumed more calories than your body expended, z would be positive. A negative balance inrepparttar 146111 equation results in weight loss, a positive value causes weight gain. It’s that simple.

Inrepparttar 146112 above study,repparttar 146113 high protein low fat type diet involves 2 factors of Input: Food composition and food quantity. In this diet, food composition (food selection) consists of a certain combination of macronutrients (high protein, low fat). Food intake (Input) affectsrepparttar 146114 DIT which causes a certain increase (energy expenditure) onrepparttar 146115 Output part ofrepparttar 146116 equation. And, as food composition varies so doesrepparttar 146117 DIT. Food composition, though, can only have a limited effect on DIT. Remember DIT only represents 3-10% ofrepparttar 146118 TDEE (Output). And food composition (high-protein, low-fat), accounts for a percentage of DIT, which represents even a smaller value. Food quantity, onrepparttar 146119 other hand, can have a tremendous effect onrepparttar 146120 equation – as it increases,repparttar 146121 balance becomes more positive. If it surpasses TDEE then you gain weight - quite independently of DIT.

As a result, there can be a downside with respect to DIT involvingrepparttar 146122 high-protein low-fat diet or any diet for that matter. With this diet, as protein intake increases so doesrepparttar 146123 DIT. The problem is, however, thatrepparttar 146124 food quantity (Input) also increases. The point here is that there is a limit torepparttar 146125 amount of protein you can ingest before your body starts storing it as fat. Because DIT doesn’t account for expending a lot of calories (3-10% of TDEE), and food composition (high-protein, low-fat) accounts for a percentage of DIT, there’s only so much protein you can ingest before you start getting a surplus of calories. And excess dietary protein just as excess carbohydrate or fat is stored as fat inrepparttar 146126 body’s adipose tissue. The only other factor that can compensate forrepparttar 146127 excess of protein intake is an increase in exercise participation. Although, that would defeatrepparttar 146128 purpose for obvious reasons.

Physical activity, however, can have a large effect onrepparttar 146129 Output part on TDEE (Output). Not only does it account for a much larger energy expenditure than DIT, countless of studies have shown that regular physical activity actually increases basal metabolism, which accounts for up to 70% of TDEE. As a result, regular exercise participation essentially has a compounding effect onrepparttar 146130 calorie burning process.

As we can see then,repparttar 146131 bulk of weight loss and weight gain comes down torepparttar 146132 quantity of calories ingested (Input) and calories burned (output). Furthermore, exercise and metabolism are responsible for approximately 90%-97% of TDEE. Energy expenditure from DIT is almost insignificant in comparison. DIT is just not effective enough to produce a negative caloric balance independently of total caloric intake, energy expenditure from exercise and basal metabolism - especially for most overweight individuals. And it would be unrealistic for overweight or obese people to rely exclusively on DIT to lose weight. These people are either overeating, aren’t active enough or have low basal metabolic rates - or a combination of all three factors.

So, it still looks like there’s no easy way out – you actually have to work, if you you’re going to lose weight. The easiest way to achieve that is withrepparttar 146133 efficient use of all Input and Output components. That also means you must know your priorities. Most of your efforts should be spent in finding an adequate balance between a reduction of total daily caloric intake and a sufficient level of physical activity. And emphasis on DIT should take on a secondary role.

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