Eating Low Carb While Dining Out

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Eating Low Carb While Dining Out . 135 Tips To Eat Out On A Low Carb Diet . 1Know The Rules . 1Carry A Carb Counter . 1Avoid High Pressure Zones . 1Check Your Motivation . 2Don’t Starve Yourself . 2Peruse The Menu . 2Be Prepared . 2Dine With Your Supporters . 3Don’t Hide From Healthy Fats . 3Ditch The Buns And Bread. 4French Fries Alternatives. 4You CAN Win Friends With Salad . 4Choose Low Carb Sides . 5Pizza . 5

Control Your Appetite And You Control Temptation . 5Don’t Desert Your Dessert. 6Choose Drinks With Care . 6Choose Only Grilled Meats . 6Stick With Old-Fashioned Favorites. 6Don’t Be Afraid To Experiment. 7Water Water Everywhere . 7A Variation On Pasta Dishes . 7More Fun With Pasta . 7Sushi . 8Get Saucy . 8Oil Be Back . 8Breaking The Fast. 9The Mexican Fiesta . 9The Appetizer Buffet . 10Eliminate The Bread Basket . 10A Better Coffee Treat . 10

Soup Ideas . 10Chili Issues . 10Be Assertive . 11Stay On Track . 11Disclaimer: This publication is for informational purposes only and is not intended asmedical advice. Medical advice should always be obtained from a qualified medicalprofessional for any health conditions or symptoms associated with them. Everypossible effort has been made in preparing and researching this material. We makeno warranties with respect to the accuracy, applicability of its contents or anyomissions.

Despite popular opinion, eating out while living a low carb lifestyle doesn’t have to be painfuland you don’t have to feel guilty when enjoying your meals. It is entirely possible to enjoydelicious, amazing food while you are eating out and still lose weight.Whether you travel a lot or enjoy eating out infrequently, it’s easy to be caught off-guard, whichcan lead to carb overload. By planning ahead and making thoughtful choices, you can find lowcarb options at any restaurant.Know The RulesThe main rules of low carb eating are no starches and no sugars; this means the possibilities arereally unlimited when eating out.Carry A Carb CounterIt is very important to know the carbcounts of various foods, especially whenyou are on a strict low carb diet like theKetogenic or Atkins . So make sure youhave a carb counter, these come in minibooks or apps for your smartphones.Avoid High Pressure ZonesOkay, so your all-time favorite food is Italian, and you love your pasta dishes, or maybe youcannot imagine eating a Chinese feast without a few egg rolls, so when you first start out on alow carb plan, it may be better to avoid these high-pressure zones at least until you are settledinto the lifestyle. So choose other restaurants and give yourself a break.1 Page

Check Your MotivationBefore you even head out to eat, it’s a good idea to reaffirm your goals to stay motivated and toavoid temptation. An easy rule to remember is GPS - grains, potatoes and sugars. Don’t putthese on your plate.Don’t Starve YourselfNever got to a restaurant when you’re famished. By eating when you’re desperately hungry, notonly do you increase the possibility of going offplan, but you also risk over-eating. As the sizeof your meal increases, so does your risk ofrebound hunger. If you’re finding this is acommon issue, try eating smaller meals spaced3-4 hours apart and eat slowly and deliberately.Peruse The MenuDue to the high popularity of low carb diets,many restaurants are now adding calorie count,heart healthy and other labels to their menu items and this includes low carb. Do the researchand find those in your area that do this, and always check the menu for those tags no matterwhere you eat.Be PreparedBefore you even leave the house, you can give yourself a head start by previewing the restaurantor cafes’ menu online. By familiarizing yourself with the menu, you can mentally note whichdishes are healthy and avoid making an uninformed, unhealthy, and impulsive decision.2 Page

Dine With Your SupportersPeople can really be unpredictable, sometimes there are those who just don’t understand whatyou are doing, and why you are doing it, and sometimes they just don’t like themselves andproject that on you by being critical of your weight loss efforts.This type of criticism and negativity is notonly annoying and unwelcome it caneasily detract you from sticking with yourplan, make you feel embarrassed andashamed, and at worst may prevent youfrom meeting your long-term goals.So, if uncle Bob or your friend Sally isknocking your lettuce wrapped burger orburrito bowl, stop going out with themand choose supportive dining partnersinstead.Don’t Hide From Healthy FatsAttempting to cut out any food from your diet without replacing it is a short cut to failure and itis no difference with carbs. By replacing carbs with healthy fat, you are not only keeping yourappetite at bay but also providing your body with energy so you can stick with your low-carbdiet. This means you can put a dab of real butter on your steak, ask that they cook your eggs inreal butter, and ask for olive oil and vinegar on your salads.3 Page

Ditch The Buns And BreadBread is a carbohydrate and offers very little nutritional benefit. Any sandwich can be lettucewrapped, and this includes burgers, chicken and steak sandwiches. You can also just each theinsides with a knife and fork without the bread. If the restaurant is clueless about lettucewrapping, then just ask for no bread and a few large leaves of lettuce and make it yourself.French Fries AlternativesYour restaurant may offer baked carrot sticks, so find out. If not, you can get yourself a lettucewrapped burger, and then ask for a couple of slices of extra crispy bacon on the side, with thecrunch of the bacon, you will never miss the fries.You CAN Win Friends With SaladWe know from fruit juice that just becausesomething is natural doesn’t mean it’shealthy and you should be mindful of yoursalad ingredients for this reason.Always ask what is included in the salad,and avoid beans, corn, or other starches.Don’t order those that come in a shell, andask that croutons and tortilla strips beremoved.Real bacon bits are fine, as is cheese on your salad. Ask for dressing on the side so you cancontrol your intake, especially with creamy dressings that include some carbs. Any included meatshould be grilled and never breaded or fried.4 Page

Choose Low Carb SidesIf your entrée includes high carb sides such as pasta, rice, or fries, ask if you can substitute it forlow carb options such as, vegetables like broccoli, asparagus or a salad. Restaurants will almostalways be happy to accommodate you. Nomatter what, ask that they not put anystarches on your plate to avoid temptation.PizzaEveryone loves pizza, but most of the badcarbs are in the crust, not the sauce andtoppings. So, leave the crust on your plate,grab a fork, eat up the toppings, and enjoy!Control Your Appetite And You Control TemptationYou can give yourself an edge to avoid the temptation of all the high carb menu items bysnacking on something healthy before you head out. This will help you avoid overeating andmaking unhealthy choices. Choose something that’s healthy and filling but that won’t completelyruin your appetite like a few nuts or avocado slices.5 Page

Don’t Desert Your DessertCraving something sweet to finish off yourmeal? Don’t ruin all your hard work byordering some flour, sugar, and fat filleddisaster.Instead, if you dinner-mate has ordereddessert, take one bite of theirs or even better,order some fresh berries, like raspberries anda dollop of fresh cream for a very low carbdessert option, it’s really all you need to getrid of that sweet-tooth craving.Choose Drinks With CareSoft drinks and alcohol are heavy in carbs, so choose low carb alternatives such as tea, sugar freecoffee, water, and sparkling water. If you must drink alcohol then some low carb options are drywine, and pure spirits (straight or with club soda).Choose Only Grilled MeatsAvoid anything fried and choose only grilledchicken, fish and steak.Stick With Old-Fashioned FavoritesThere really is no substitute for real food.Often the best option is a simple meat andnon-starchy vegetables combination,especially if the restaurant offers organic and grass-fed meats. If you don’t eat red meat or wanta leaner option, go for the chicken, seafood or fish instead.6 Page

Don’t Be Afraid To ExperimentOften people don’t realize how limited their cuisine is until they travel overseas. Various othercultures offer a variety of low-carb, healthy snacks, and meal options like dried anchovies andkelp chips and food prepared in coconut oil.Water Water EverywhereWater has some great benefitsbesides being obviously calorie free.Drinking water before a meal or onan empty stomach helps fill you up.Drinking 2 glasses upon wakingwashes out your renal system andhydrates your alimentary canal.Drinking 8 glasses a day helpsprevent constipation.A Variation On Pasta DishesWhen it comes to pasta, you’d be hard pressed to find a more carbohydrate rich food, which iswhy many people can’t pass it up. When you eat pasta by itself, you also realize how tasteless itreally is without any sauce. People don’t love pasta, they love pasta sauce.Get all the flavor of your favorite Italian meal by pouring that sauce on your meat and veggiesinstead. This works with marinara and Alfredo, which tastes great over chicken and broccoliwithout the pasta.More Fun With PastaCheck the menu for a spiral cut zucchini pasta, many restaurants have joined the spiral vegetablerevolution allowing you to enjoy your favorite pasta dishes the low carb way.7 Page

SushiIf Sushi is one of your favorite go-to meals, you can still enjoy it, but without the rice. Get yourcut rolls without rice, and order hand rolls without rice instead; another good option is to addcucumber to those rolls instead.Sashimi platters are good choices or you can simply order from the many sushi salads thatinclude fresh fish over a bed of greens;spicy tuna salad is a great choice.Get SaucySauces can be a real mixed bag. Tomatosauce for example contains mostly carbswhile Béarnaise is mostly fat. If you’reunsure then just ask your waiter about theingredients and avoid the sauce if itcontains flour or sugar. Another option isto ask for the sauce on the side so you can control how much is added to your meal.Oil Be BackYou may not have noticed it but sometimes restaurants will drizzle your meal with cheapervegetable oils instead of using olive oil. This is a less healthy choice and vegetable oil is also fullof omega 6 fats. You can get around this by taking a small concealable bottle of olive oil withyou.8 Page

Breaking The FastTo a eat healthy breakfast, eggs are really your bestfriend and the variety of dishes created with themare limitless.Foods to avoid in your breakfast order are oatmeal,hash browns, waffles, pancakes, and toast.You can have steak and eggs, omelets with filledwith cheese, veggies, and meats, and the classicbacon or sausage and egg dish is always great.The Mexican FiestaMexican dishes are typically a high carb disaster, but there are low carb variations. Burrito fillingscan be eaten without a tortilla, just ask for the insides bowl style and use your fork, be sure toask for no beans, or rice.Tacos can be wrapped in a leaf of lettuce insteadof a tortilla.You can enjoy that salsa with sliced cucumbers orother sliced vegetables instead of the high carbchips.One of the most healthy low carb options in anauthentic Mexican joint is the shrimp cocktail orceviche. Guacamole (sans the chips) is your healthy fat.9 Page

The Appetizer BuffetYou can create yourself a low carb mini buffet by ordering a dinner salad and a couple of lowcarb appetizers, like stuffed mushrooms, shrimp cocktail or ahi tartare.Eliminate The Bread BasketAs soon as you sit down, ask the server to no bring any bread to the table. This helps avoidtemptation.A Better Coffee TreatYour favorite coffee house Frappuccino and blends are loaded with sugar. Instead, get a regularcoffee, add half and half and some artificialsweetener and you have a low carb sweet treat.Soup IdeasSoup can be very low carb, but choose thosewithout rice, noodles, corn or potatoes. Creamsoups can be good, such as Cream of Broccoli.Don’t be shy about asking the server for acomplete list of ingredients.Chili IssuesChili is great except for the beans; sometimes you can get lucky and find a spot that serves reallygood chili without any beans.10 P a g e

Be AssertiveNever shy away from asking for variations andpreparation of your food the way you want it.Restaurants who love and appreciate theircustomers will comply with anything they possiblycan, and you should never let shyness or a lack ofassertiveness keep you from enjoying dining thelow carb way!Stay On TrackMonitor your success with eating out as you progress, if more often than not you stray from yourlow carb plan when at restaurants, then just avoid them for a while or limit going out to eat.In the end, the most important thing is that you properly acclimate to your new way of eating,and if restaurants interfere with this, then so be it, they will be still be there when you reachyour goals, or are able to resist temptation.Yu can still enjoy socializing with friends and family by inviting them over to your home instead ofgoing out, where you can control the menu.Stay well and best wishes for your ongoing success!11 P a g e

carb options at any restaurant. Know The Rules The main rules of low carb eating are no starches and no sugars; this means the possibilities are really unlimited when eating out. Carry A Carb Counter It is very important to know the carb counts of various foods, especially when you are on a strict low carb

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