Tips for Sticking to a Healthy Diet
Navigating restaurants and social situations can be challenging when trying to stick to a healthy diet, especially for individuals with lipedema. However, with a few tips and strategies, it is possible to make better choices and maintain your dietary goals.
Plan Ahead
Firstly, it is essential to plan ahead. Before going to a restaurant, check the menu online to see if they offer healthier options. Look for dishes that are grilled, baked, or steamed instead of fried. Choose lean proteins such as grilled chicken or fish and opt for salads or vegetables as side dishes.
The sight and smell of food can make sticking to a plan more difficult, especially if you are hungry. Choosing your food before you arrive makes it easier to avoid snap decisions you might regret later.
Drink Water Before and During Your Meal
One study showed that people on a diet who drank 500 ml (17 oz) of water half an hour before a meal ate fewer calories and lost 44% more weight than those who didn’t
Portion Control
When dining out, portion control is crucial. Many restaurants serve large portions, which can lead to overeating. Consider sharing a dish with a friend, or ask the server to pack half of your meal in a to-go box before it even arrives at the table.
Ask for Modifications
Don’t hesitate to ask for modifications to your meal. Request dressing or sauces on the side, substitute fries for a side salad, or ask for whole-grain options instead of refined carbohydrates. Most restaurants are accommodating to dietary preferences and can make adjustments accordingly.
Slow Down, Focus on Tasting Each Bite, Enjoy!
Chewing your food thoroughly and eating slower could help you eat less. It can also make you feel full more quickly.
When you’re eating, try counting a minimum number of chews per mouthful to stop yourself from eating too quickly.
Putting your utensils down between mouthfuls is also a good way to slow down and give your satiety signals some time to kick in.
Remember, Dining Out is Meant to Be Enjoyable!
Don’t be afraid to say no to tempting foods or beverages that may not support your lipedema goals. Remember that your health and well-being are a priority.
With a little planning, you soon will be navigating restaurants with lipedema while managing your healthy lifestyle!