How to avoid overeating at dinner party:ディナーパーティに食べ過ぎを防ぐ方法!

Maybe you’re on a diet and are doing pretty well during breakfast and lunch. But when it comes to dinner, you may find yourself fall into the traps of hunger and self-rewarding. You end up eating too much and feel guilty afterwards for ruining your diet routine. Don’t worry! Because there are many techniques you can try out to prevent yourself from overeating IN ADVANCE!

  1.  DO RESEARCH. Find out in advance where you’re going if you have a date with friends or are invited to a party. Check out the restaurant’s menu in advance and see if anything is harmful to your diet or is there anything you can eat. Even better if you can be the one who chooses the restaurant!
  2. EAT CLEAN. If you know that there’s gonna be a course menu or big party meal during dinner, make sure you have CLEAN breakfast AND lunch. NO SKIPPING MEAL here. “Clean” just means regular meal with enough protein and nutrients. Try to avoid any fatty fried food or high-calorie items during the day.
  3. HAVE MID-AFTERNOON BREAK. This is really important! See what time you have to meet up and have the following snacks in BETWEEN your lunch and the dinner.
    high fiber : dried figs or dates or fiber drinks/jelly
    Yogurt : if possible greek yogurt, which would fill you up with protein, helping you stay full longer
    fruits : those like apples (lots of fiber), grapefruits (no.1 weight-loss fruit), or anything that’s not so high in sugar. You can grab some cut-fruits (カット・フルーツ) in combini
    nuts : I rely on almonds! I usually eat about 8-9 almonds max. These little nuts really help stop your hunger!!
    soy milk : chose those without added sugar. Stay away from the fancy colors and flavors and stick to the plain old soy milk that will give you high protein!
    water: Okay, last method… if your stomach is still empty, just load it up with lots and lots of water!!
  4. WEAR TIGHT OUTFIT. This is just my optional advice. Wear your skinny jeans or something with right belts, or form-fitting top. You will be naturally aware of your appearance! Wearing tight jeans could REALLY WORK because you will kinda stop eating after you feel super uncomfortable. Just listen to how your body feels.
  5. DESSERTS?? Maybe it’s your friend’s birthday and you need to take responsible for a piece of cake. Don’t worry! Several tricks would work here:
    – ask to cut your own piece and get a slim slice.
    – if handed a plate, receive it but take off the whipped cream. Cut it by half and ask if anyone would gladly share it with you. (normally there would be someone who loves to share!)
    – just refuse it nicely and say “I’m sorry but I’m really full.”
    NEVER SAY YOU’RE ON A “DIET”. People would try to get you off track by saying “one day won’t hurt.” Instead, say “these days I’m taking serious steps to take care of my health.” (Nobody would ask you to not take care of your health ;P)
  6. BE CHOOSY. During dinner, just stick to the commonsense of diet principles. Veggies, lots of protein, no creamy dressing or fried food, and no beer or cocktail. Wow, that sounds tough but…you need to be conscious. One way to do always leave a small pile on your dish so that you would feel like there’s always something left on your plate. A glass of wine is fine but a series of soft drinks (including juices) is not. Be careful of liquid; the calories can add up fast.
  7. FOCUS ON TALKING. In the end, you’re there to talk to people. Just enjoy the company of your friends and focus on having fruitful conversation. Take your mind of food and you might be less tempted!

Hope these tricks would help you to survive the next birthday party!

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10 Diet survival tips: Italian restaurant edition: 【イタリアンレストラン版】ダイエット中のフードガイド

Now, if you’re on a diet or on a clean eating lifestyle and don’t wanna risk your waistline or spending time feeling guilty after visiting an Italian restaurant, here are some good tips! I know pizza and pasta are the perfect traps that are so hard to turn down, especially when you’re among friends, but you really don’t have to limit yourself to one plate of salad. In addition to food, you should also enjoy your companions and spend quality time.

Pasta dishes in Japan are pretty huge in size. You would normally get more than 1 serving, sometimes almost 2-3 servings per dish. On average, you will be consuming more than 500 kcal. But it is not always about calories! It’s more about what the food contains, which is a crucial factor to an overall quality of your meal. So, you can still go and enjoy a get-together with your friends over Italian food and you’re your diet on track!

Here are some tips to keep in mind when attacked by the menu:

  1. Choose your pasta sauce. Look for any dish with tomato- or oil-base. Skip those with cream – yeah, those with white creamy looking sauce; say bye-bye to Carbonara for a while. Oh, and this includes cream tomato sauce, too. Pasta with olive oil base can be really good for you unless the chef makes it too oily. :/ Also, don’t wipe up all the sauce or else you will end up taking in unnecessary calories you don’t need.
  2. Choose your pasta. Choose the slimmest noodle possible. If there is a choice of “angel hair” then choose it over ravioli or penne. If whole wheat option is possible, choose that over the plain white pasta. Mostly in Japan, though, you’ll be presented with various kinds of spaghetti. In some places, you can also use how many grams you want. That option is usually for guys who heavily dope on carbs. Always ASK if they can make your dish with 100 grams of pasta. (I used to see such option labeled as the “lady’s set”).
  3. Choose your proteins. Look for menus that include more protein such as minced chicken, minced pork, nama ham (prosciutto), or seafood. Feel yourself up with good protein instead of simple carbs.
  4. Be careful of your salad. If you go to family restaurant, salads can be the killer. They will fill the bowl up with mayonnaise or creamy dressing. Choose salad with lots of LEAFY green and opt for olive oil and balsamic sauce or lemon. Also, always ASK for the dressing to be served SEPARATELY. This tip really means a lot and it may help you save more than 100 kcal.  Same thing with grated cheese, ask it to be provided on the side so that you can sprinkle it on your own. Give it half to one tablespoon. If you need more flavor, ask for salt and pepper, especially those that come with the miller. You will love the fresh smell and tanginess of pepper!
  5. Choose the right soup. When it comes to soup, always choose CLEAR over CREAM. It’s that easy. During your diet, you don’t need butter and cream. Rather, you will want to choose veggies soup to warm your stomach up and reduce the hunger that would make you jump into the main dish later. You’ll be surprised that at some restaurants, clear and creamy soup can be more than 100 kcal different.
  6. Skip the soft drink set. In Japan, it is very common that you’ll have a choice of paying a little bit more to have a soft drink. This gives you a choice of Coca-Cola, sprite, ginger ale, orange juice, grapefruit juice, milk tea, iced/hot coffee, etc. This is when you should be careful! If you have a choice (meaning, not included in a lunch set for example), you can just skip it and just order WATER. If the soft drink is included in your set, choose Oolong tea! It would help slow down the fat absorption process in your body. Never order juices or milky tea/coffee or any soft drink during your diet. You’ll be consuming a lot of empty calories – all of which is sugar. L For wine, have a glass if you REALLY need to. Just remember a glass is supposed to be the limit if you plan to have a hearty meal.
  7. What about pizza? Personally, I wouldn’t advise you to go near pizza just because it is harder to get around it. You will be eating carbs and cheese. And although you order something plain like tomato, mozzarella cheese, and basil (which, by the way, is simply a divine combination), it would be hard to control your caloric intake. Just to be safe, order something else. If your friend insists you have a piece, go ahead but leave the edge.
  8. BREADDDDD. This might be the hardest thing to resist or monitor. You could say no to warm crispy bread especially when it comes with butter. When presented with a basket of bread, set it in front of your friends, far away from you. Take ONE SLICE of baguette (as is often served in Japan) and skip the butter. Better yet, pass BOTH bread and butter if you know you’re gonna be eating pasta afterwards.
  9. If there is a meat/fish dish, choose it over pasta/pizza! Beautiful piece of LEAN protein (such as fish, lamp, or Tenderloin steak) would leave you no guilt. Just be careful to avoid those with MASHED POTATOES.
  10. Dessert anyone? I’d suggest you pass the dessert. But if you NEED to, don’t panic, go straight to one word: “sorbet.” It has the lowest calories in the whole dessert menu, if not including fruits. Lemon sorbet or anything sour would clean your palette really well but won’t leave your stomach heavy. You won’t wanna be loading in other 300-400 kcal after a whole meal. Rather, reward yourself (if you need to) with refreshing sorbet that would score around 100 kcal per serving. Just be reminded that although low in fat, it is still high in sugar.

Hope these tips would help you to navigate through the menus and fail-proof your diet journey. Don’t let yummy Italian food ruins your diet attempt. Or on the other hand, don’t be too stressful/restrictive about dieting that you forget to enjoy amazingly tasty food. They can go together hand in hand; you just have to know what to choose!

Next time you visit a restaurant, look for tomato based pasta, ask the waiter to reduce the serving size, ask for water or oolong tea, ask for a separate bowl of salad dressing or cheese topping, choose clear soup, be careful to take just ONE slice of bread, and choose sorbet if dessert is to be had.

Good luck and enjoy good food!