Do you eat out several times
a week? That could be your problem. It’s hard to calculate the calories and
macros you get when you don’t prepare your meals yourself.
Now, I’m not saying never eat
out. Just be more aware of what you’re eating and gain a little insight into
the difference between what you get at home and what you get at a restaurant.
A 2016 study by Tufts University found that 92% of the 364 restaurants
they tested contained an average of 1025
calories! These were both chain and non-chain restaurants (less than 20
locations). Chain restaurants are required to show the nutrition information. Restaurants
with less than 20 locations are not required to.
There are several reasons for
the high calorie count in restaurant foods:
·
Most restaurants give
you way more food than the average person needs in a single meal. But, hey, you
paid for it so you’re damned well going to eat it all. Right?
·
Restaurants have
to cook for flavor. You’re not going to pick a restaurant with the least flavorful meal. Adding flavor usually means adding more salt,
more fat and more sugar.
·
Peer Pressure-
You’re probably going to order that dessert if everyone else at the table
orders.
The people at myfitnesspal.com (which I highly recommend, by the way) compiled a list of some
20 meals that are some of the worst-broken down by ethnicity. I’m only going to
mention a few. Just so you start thinking about it more often.
American
Food
1.
Rib-eye Steak-1726
calories with sides
2.
Cheeseburger-1412
calories
3.
Grilled Chicken
Sandwich (you read it right-Grilled!)-1216 calories
Chinese
Food
1.
General Tso’s
Chicken and white rice-2100 calories
2.
Walnut Shrimp and
rice-1626 calories
3.
Pork Fried
Rice-1571 calories
Italian
Food
1.
Fettuccine Alfredo-1754
calories
2.
Spaghetti &
meatballs-1492 calories
Mexican
Food
1.
Chicken Fajitas +
chips and salsa-1588 calories
2.
Cheese Quesadilla
+ chips and salsa-1179 calories
I’m afraid I have to admit that the worst meals listed
above are among my favorites.
Here
are a few hacks
1.
Log your meals. Go
to myfitnesspal.com before you go out and think about
your menu choices before to get to the restaurant. Myfitnesspal.com has the
most extensive database of foods I’ve ever seen and they have a restaurant section. And its free.
2.
Don’t show up
hungry
3.
Take time to
enjoy your meal. Eat slowly.
4.
You paid for it
but you don’t have to eat it all in one sitting. Ask for a to go box , if you
must, and spread you purchase over 2 or even 3 meals.
5.
Be aware of what
you’re drinking too. A 10 oz Bloody Mary is 262 calories. Scotch and water is
only 100 calories. A Frozen Daqueri frozen Daqueri (6 oz) is 200 calories. Sweetened
iced tea (12 oz) is 180 calories.
Oh, I'm really guilty about ordering most of the food listed on the no-no group. Thanks for this informative post, by the way. I just finished doing the 3 Day Military diet and after losing some weight, I want to eat right and do more exercises in the coming weeks till it becomes part of my routine. I'm avoiding eating out these days to save on calories (and money) so all my efforts will not go to waste. It pays to cook the recipes that I crave for but look for alternative low carb/low calorie ingredients to replace high calorie ones. I find that baking and not frying saves calories and replacing more meat with tofu is great for my health http://3daysmilitarydiet.com/effect/how-to-lose-weight-in-3-days.html
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