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Ideas for low fat diet
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<blockquote data-quote="susiestar" data-source="post: 468064" data-attributes="member: 1233"><p>I completely agree with Lisa on portion control. That was teh reason Mom and I did the treat thing as a gift for my friend. Also on the whole smell of the burger place knocks you to your knees and you should eat it.</p><p></p><p>One of the key ways to eat at restaurants with-o blowing your eating plan is to eat only 1/3 to 1/2 of everything you are served. PLAN on taking some home for the dog, kid, lunch the next day,etc.... My husband still says I am a cheap date because I eat about 1/4 to 1/2 of what I am served at most restaurants and take the rest home. He esp loves it as I often have no problem letting him have the leftovers. You can always ask if someone wants to split the meal if you don't want to take it home or it is impractical to do so. </p><p></p><p>I have a HUGE weakness for restaurant desserts. When we order a dessert I usually share it with husband and the kids. I will plan on sharing if we are celebrating so we each get a treat but not 1000 calories of treat. If I am alone I get the ice cream on the side if it is cobbler or pie and is hot, and then I take at least 2/3 home. Ice cream on the side means much lower chance of food poisoning esp as I often have 90 min drive home if we are in the city where most of the places I like to eat desserts from are. </p><p></p><p>If you truly like to eat out, get some of the top secret recipes (TSR) cookbooks and some of the other versions of those recipes. the TSR low fat restaurant cookbook has some awesome recipes. The low fat version of Olive Garden's salad dressing is phenomenal! </p><p></p><p>One way to get control of portion sizes is to write on the package in big letters how much a serving is (1/2 cup, 4 oz, whatever) with a sharpie so that you see it every time you look at the package and every time you get something out of the package. For things that you would eat mindlessly, say chips or oreos or cereal or whatever, portion them out. Use ziplocks or small airtight containers and portion them either when you bring them home or the first time you open the package. If you buy ice cream bars and would be strongly tempted to eat the entire box at once, try taking them out of the box and storing them hidden in teh freezer, scattered among other things. Then you must actively look for a second or third one, which takes time and could give you a chance to remember that you are cutting back. If you really like ice cream but want SMALL portions, esp if you like it covered in chocolate, check out the Dove Miniatures. They are 70 calorie really rich indulgence. They come in several assortments with either milk or dark chocolate coating. I LOVE top quality ice cream. I LOVE dove chocolate, esp dar, One of these was quite enough to make me feel like I had a real treat. 2 of them was a much bigger indulgence and really felt like it was a special treat - and was only 140 calories!!!</p><p></p><p>Another important tool is to know what 1/2 cup or a tablespoon or 4 oz of something looks like. For meat a 4 oz serving is roughly the size of a deck of cards. For steak, roast, etc..., that is. Next time you get cereal, measure out the serving size and put it into the bowl. Pay attention to how far up the side it comes, an dif the bowl has a pattern, focus on where it hits the pattern or how close it is to a specific feature of the pattern. For oils, dressings, etc... start with figuring what a liquid teaspoon or tablespoon looks like. Using a liquid that is NOT an oil and maybe is a bit thicker than water, pour a teaspoon onto a plate. See where it spreads to, etc... It seems silly, but it will really help you have an idea how much you are using in the future. </p><p></p><p>LOTS of people think they can pour an ounce accurately, or a teaspoon, etc.... Even expert bartenders have problems with this. Measure things out for a while until you have a handle on how much that measured amount looks like when added to food. Rachel Ray often says go x times around the pan. It isn't a bad way to do this, esp if you have an oil container that has a narrow mouth or you have it in a squeeze bottle. </p><p></p><p>If you have a kitchen scale, use it. If you don't and want one, try asking on freecycle. They can be really really handy, esp as you get used to using a different portion size.</p><p></p><p>Have you seen the "eat this, not that" books? I do NOT recommend one. I was given a copy of one of the restaurant versions and it was highly illogical. It DID let you know some of the worst choices in terms of calories and fats, but what was awful and horrible and the worst thing you could do on one page was the most recommended item on another. It has been a few weeks since I read it, but it was just strange to me to have a meal with X grams of fat and Y grams of carbs ben horrible at one place and the next place that same value for X and Y was the best meal ever seen. Esp since in quite a few cases I KNEW that there were lower calorie choice with lower fat and carbs than the book claimed (I know because I am a strange person and looked up the online nutrition info for the restaurants - yes, I know it was odd to do this but I like playing with numbers). </p><p></p><p>Another important factor in diet changes is the glycemic index. It is part of the science behind the Zone diet. the GI tells you how a food item impacts blood sugar - does it give it a big spike and a crash? Slow and steady increase? This can help you feel fuller with less calories and it can cut back on the sugar crash and overeating because that.</p><p></p><p>I hope some of this helps.</p></blockquote><p></p>
[QUOTE="susiestar, post: 468064, member: 1233"] I completely agree with Lisa on portion control. That was teh reason Mom and I did the treat thing as a gift for my friend. Also on the whole smell of the burger place knocks you to your knees and you should eat it. One of the key ways to eat at restaurants with-o blowing your eating plan is to eat only 1/3 to 1/2 of everything you are served. PLAN on taking some home for the dog, kid, lunch the next day,etc.... My husband still says I am a cheap date because I eat about 1/4 to 1/2 of what I am served at most restaurants and take the rest home. He esp loves it as I often have no problem letting him have the leftovers. You can always ask if someone wants to split the meal if you don't want to take it home or it is impractical to do so. I have a HUGE weakness for restaurant desserts. When we order a dessert I usually share it with husband and the kids. I will plan on sharing if we are celebrating so we each get a treat but not 1000 calories of treat. If I am alone I get the ice cream on the side if it is cobbler or pie and is hot, and then I take at least 2/3 home. Ice cream on the side means much lower chance of food poisoning esp as I often have 90 min drive home if we are in the city where most of the places I like to eat desserts from are. If you truly like to eat out, get some of the top secret recipes (TSR) cookbooks and some of the other versions of those recipes. the TSR low fat restaurant cookbook has some awesome recipes. The low fat version of Olive Garden's salad dressing is phenomenal! One way to get control of portion sizes is to write on the package in big letters how much a serving is (1/2 cup, 4 oz, whatever) with a sharpie so that you see it every time you look at the package and every time you get something out of the package. For things that you would eat mindlessly, say chips or oreos or cereal or whatever, portion them out. Use ziplocks or small airtight containers and portion them either when you bring them home or the first time you open the package. If you buy ice cream bars and would be strongly tempted to eat the entire box at once, try taking them out of the box and storing them hidden in teh freezer, scattered among other things. Then you must actively look for a second or third one, which takes time and could give you a chance to remember that you are cutting back. If you really like ice cream but want SMALL portions, esp if you like it covered in chocolate, check out the Dove Miniatures. They are 70 calorie really rich indulgence. They come in several assortments with either milk or dark chocolate coating. I LOVE top quality ice cream. I LOVE dove chocolate, esp dar, One of these was quite enough to make me feel like I had a real treat. 2 of them was a much bigger indulgence and really felt like it was a special treat - and was only 140 calories!!! Another important tool is to know what 1/2 cup or a tablespoon or 4 oz of something looks like. For meat a 4 oz serving is roughly the size of a deck of cards. For steak, roast, etc..., that is. Next time you get cereal, measure out the serving size and put it into the bowl. Pay attention to how far up the side it comes, an dif the bowl has a pattern, focus on where it hits the pattern or how close it is to a specific feature of the pattern. For oils, dressings, etc... start with figuring what a liquid teaspoon or tablespoon looks like. Using a liquid that is NOT an oil and maybe is a bit thicker than water, pour a teaspoon onto a plate. See where it spreads to, etc... It seems silly, but it will really help you have an idea how much you are using in the future. LOTS of people think they can pour an ounce accurately, or a teaspoon, etc.... Even expert bartenders have problems with this. Measure things out for a while until you have a handle on how much that measured amount looks like when added to food. Rachel Ray often says go x times around the pan. It isn't a bad way to do this, esp if you have an oil container that has a narrow mouth or you have it in a squeeze bottle. If you have a kitchen scale, use it. If you don't and want one, try asking on freecycle. They can be really really handy, esp as you get used to using a different portion size. Have you seen the "eat this, not that" books? I do NOT recommend one. I was given a copy of one of the restaurant versions and it was highly illogical. It DID let you know some of the worst choices in terms of calories and fats, but what was awful and horrible and the worst thing you could do on one page was the most recommended item on another. It has been a few weeks since I read it, but it was just strange to me to have a meal with X grams of fat and Y grams of carbs ben horrible at one place and the next place that same value for X and Y was the best meal ever seen. Esp since in quite a few cases I KNEW that there were lower calorie choice with lower fat and carbs than the book claimed (I know because I am a strange person and looked up the online nutrition info for the restaurants - yes, I know it was odd to do this but I like playing with numbers). Another important factor in diet changes is the glycemic index. It is part of the science behind the Zone diet. the GI tells you how a food item impacts blood sugar - does it give it a big spike and a crash? Slow and steady increase? This can help you feel fuller with less calories and it can cut back on the sugar crash and overeating because that. I hope some of this helps. [/QUOTE]
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