I read a Nerd Fitness article and there is good stuff.

It’s easy to prepare our meal when we’re in our headquarter because we have all ingredients but when we go eat at restaurant, it’s not the same thing and we enjoy to eat anything.

Eat at restaurant = unhealthy meal ? No, not cecessarily

If we have go to the resaurant, whatever reason, we can make change when we order a menu that help us to eat healthy.

Teddy Roosevelt (the 26th president of USA) said :« Do what you can, with what you have, where you are »

Restaurants

Here are techniques to help to eat healthy when you’re outside.

Explores the menu before

Explores menus on the restaurant’s website and pre-selected your options before to go to the restaurant. This avoid you to struggle to have the willpower to eat healthy when you’re going to place the order.

If possible ask to place your order first. Whenever the server asks who wants to order first, speaks ! If you’re the only person of your group of friends who eat healthy, this will help you to not be influenced by the Matrix (pizza, french fries, etc). This avoid too to heard this sentence : « live a little ! ».

if you order first, the opposite can happen. You can influence your friends to eat healty and it’s cool.

Ask for help from your server

If you see a menu that who like at 80 %, don’t be afraid to modify the menu. This happens all the time and the server really doesn’t care. A chicken sandwich can become a plate of meat and vegetables.

99 % of the restaurants where I go give me a plate of chicken and vegetable, if I ask for it, even if it’s not on the menu. The goal of restaurants is to make clients happy.

Order water

Order always water rather than soda or other sugary drink ! Processed sugar is bad. You want someting with taste ? Sugar-free Ice tea.

Avoid fast-foods

Go to a grocery or a supermarket to find hot good food.

Avoid french fries

Order potatoes baked, grilled or steamed.

Not chips, bread or popcorn

Ask your waitress to not bring them.

Big entree

If the entree is huge, ask to decrease protions. This avoids eating a meal at more than 3000 calories.

Eat slowly

It take 1 minute to your brain to realize your stomac is already full. Slow motion, enjoys the conversation of people with who you eat.

manges.

Joker

If you friends harass you with « live a little », explain them you have an allergy or a weird reaction with some kind of food (you can lie, it’s for the good case). You will see, they will help you to eat healthy.

Not force to eat all the plate

According to the culture from where you come, not eating the whole plate can be rude. Put a napkin on the plate and ask to take the rest for home.

Stay cool

Remember that you’re human. If you decide to eat an unhealthy meal and it not a cheat meal, you don’t do anything bad. Your human, your scheldule can be crazy, and somethimes you just want to eat a pizza. It’s OK. Remember that there is nothing wrong, if it’s a conscious decision and you have chosen to do it. But the next meal must be healthy to back to good habits.

A unhealthy meal will not destroy your day but if you thind « I ate unhealthy at the lunch, my day destroyed. I will eat unhealthy tonight and I will eat heathy tomorrow ». This type of thinking destroy your lifestyle, this is really bad.

What is your best tips to eat healthy at the restaurant ?

-Steph

P.S. Do you want a free training program ? Click here

I read a Nerd Fitness article and there is good stuff.

In the world of nutrition, we can find contradictory things. It depends of the point of view of people about food :

I’m Paleo and I eat only meat, vegetables, fruits and nuts.
My diet is based on my macros (protein, carbs, fats). Paleo is ridiculous.
Fool, a calorie is a calorie. You can lose weight by eating less.
I have a good physique and I eat pizza. I’m weird

Each person has his/her vision about « eat healthy ». It for this reason that this theme is confused with a lot of contradictory scientific studies.

What’s this

A calorie is a unit of energy

This is the equalent of 4.184 absolute joules (that is different of 1.21 gigawatts.

Here what is means : 1 calorie of food is equivalent to 1 kilocalorie that is the amount of energy required to increase the temperature of 1gr of water from 15C° to 16C°.

In a certain way we can say that a calorie is a calorie but what is interrests us is « does different kind of calorie affect our body differently ? »

Is what 1000 calories of cookies is the same as 1000 calories of grass-fed steak and vegetable ?
Does our body treat these foods differently or it’s only energy in and energy out ?
Does the type of food affect our body other than just to lose weight and gain muscle ?

These questions create a lot of debates and on internet everything is amplified with people who show scientific studies. Internet is good to debate but we’ll go deeper.

First step

It doesn’t matter the « nutritional philosophy » you have, but something is obvious. How you eat is responsible of 80-90 % of your success ou your failure.

You can improve you cardiovascular heath by running a lot but if your goal is to transform your body, how you feed your body will play an important rôle.

Training (exercices) have a role of support of maintenance of the body.

When we talk about pure weight loss, eat less calories that you burn each day is the key of the equation.

But we want do everything to avoid to have heart disease and diabetes. It for this reason we need to focus on the food’s type that we eat and the amount of food that we eat.

Calories are equal to loss weight

A person eat around between 3000 and 3500 calories per day of everything he/she wants. And now, he/she wants to lose weight.

This person decides to eat 2200 calories per day by eating less. This person doesn’t change what he/she eat but change proportions.

This person see that he/she loses weight, it’s good and it’s possible that he/she feels unhappy because he/she decreased drastically his/her normal amount of calories. Yet, it’s a good step in the right direction.

When we consume on average less than 500 calories per day, we burn 500 calories that we have in excess in our body. We can combine this with exercice and we can lose aound 0.45kg (1lb) of body mass per week.

As quoted on Examine.com , « a net negative energy balance…is responsible for weight loss ».

You noticed, it says « lose weight » and not « lose fat ».

It’s at this point that the big problems begin. People eat less and it’s enough for them.

We know our body react differently to certain types of food like sugar. Certain food fill the stomach more than other without have a lot of calories (vegetable). And others fill us less the stomach with a lot of calories (soda, cookies and candy).

Remember that all processed foods are scientifically created so that you are always lacking this type of food as a drug addict.

Use small plates is very effective to help to eat less. A study from Cornell University found that if they gave people a large tub or a medium tub of popcorn, and then gave them stale popcorn, the size of the tub mattered far more than the staleness of the popcorn in determining how much people ate !

We’re not rational creatures. Some food are dense in calories and low in nutrients and make us hungry all day.

Compared to a diet of vegetables and meat, it’s the opposite. It’s food low in calories and dense in nutrients and we have a sensation of satiety. Which make it easier the reduction of calories to lose weight.

If you have a lot of weight to lose, eat less to start to be in the good direction.

Now if you want an athletic body, it’s a little bit different. There is 2 type of food that affect the composition of our body and our athletic performances.

Eating for health and success

To have an athletic body, you must take care about your macros (a certain amount of fats, carbs and protein).

It’s clear that 100 grams of vegetables carbohydrates is not equal to 100 grams of candy :

Consideres that sweets and processed food are created for you to eat and buy more like a drug addict.
Look the difference of micronutrients between vegetables and candy
Pay attention of your energy after eating vegetables and sweets/candy. With which you have the most energy ?

We searching a way to eat that allow us to have a good look/appearence and to feel good. A diet that takes us away from the hospital and allows us to enjoy life.

Look, if you like the idea to eat less but you don’t like the idea to count calories and macros each day, you can hack something. Stay focus on a type of food : Real food !

Instead to count calories

At each meal, have 1-2 vegetables in your plate (or the half of the plate) and have a great source of protein.

Not aim to lose weight for a few weeks

Track your calories and macros for few days or 1 week to analyze what you eat. Take note, note the size of portions and do the total of the quantity of the day. This allows you to plan your meals during the day and during all the year.

We know that eat less and to more physical activity, help us to lose weight and we are still overweight. Eat less isn’t a permanent solution because there is also the element of behavioral psychology.

Real food

It’s simple, our body is a complex machine. And even if a calorie is a calorie is a simple equation to lose weight, each « health » factor can be affected by the quality and nutrients of this calorie.

For this reason, I want you eat real foods, decrease sugar and think long term (new habits) rather than the 12-weeks formulas.

What methods you used and that didn’t work ?

What are your goals ?