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How to Keep From Overeating When Eating Out
Date:1/10/2012

ull, and research has shown that eating more slowly can prevent over-eating by allowing the brain that time to register feelings of satiety. Even chewing food more can help you slow down and feel more full, Timmerman said.
  • At a Chinese restaurant, choosing steamed over fried rice can save 100 calories or so. At a steak place, sirloin is one of the leanest cuts of beef. When eating Italian, marinara or clam sauce is a better choice than creamy alfredos. And eggplant parmesan? Don't let the vegetable fool you. Eggplant soaks up oil and is often a very high-calorie dish. When eating pizza, sausage and pepperoni pack on the calories. A veggie pizza is, of course, a good choice, but if you can't stand broccoli and mushrooms on your pie, even Canadian bacon is lower in calories than other meats.
  • For the women in the study, such techniques seemed to work. Although the intent of the study was only to prevent them from gaining weight, after six weeks, they'd actually lost an average of about 3 to 4 pounds. Food diaries showed they were also eating about 300 fewer calories daily.

    That's great news, said Joy Dubost, a registered dietician and spokesperson for the Academy of Nutrition and Dietetics.

    "Sometimes you hear in the media, or even dieticians may advise, 'If you want to lose weight, don't eat out. But you can eat out and enjoy it and with this program lose weight," she said.

    The women's food diaries showed that they were also consuming fewer calories at home, so the weight loss was probably a result of an overall shift in eating habits, not just when they were dining out, Dubost added.

    For anyone trying similar techniques, one of the keys is planning ahead on food choices before you get to the restaurant. And try researching nutritional content on restaurant websites, Timmerman said.

    "You have to have a plan going in," Timmerman said. "It's too easy to consume extra calories, not even intentionally. In the foo
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