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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Diet survival tips: Thai food!! : 【タイレストラン版】ダイエット中のフードガイド

Maybe some of you would think that Thai food is always safe when it comes to diet (or safer than Chinese at least). As a Thai, I would really urge you to think again. Each restaurant makes food differently and calories might vary from one to another. However, as the standard way of making some basic menus is quite the same, I wanna share here about the calories behind the most popular Thai dishes in Japan. And you be the judge!

1. Kapao Kai (minced chicken and basil stir-fried with fried-egg) 鶏肉のバジル炒めご飯

I can’t deny: this dish is the most popular, flavorful, and quickest that you can order. Especially, if you go to the place where they make fried-egg in Thai style for you, it will even harder to resist. (Thai style fried-egg is VERY crispy around the edge as the egg is drop into a wok full of lots of oil, as pictured above) The amount of rice might vary but would definitely be more than the average amount we eat in Thailand. Thus, this would add up to the calories unfortunately. Normally, Kapao dish would range between 550 – 630 kcal, but might go up to 750 if you order Oomori in Japan! However, if you look at the components of the dish, it gives you pretty good amount of protein!

How to go about Kapao if you’re on a diet?
1) Use tissue paper to absorb all the oil left on the fried-egg. You’ll wanna pat it dry! If possible, also pat dry the oil around the plate left from the stir-fry
2) Ask for small amount of rice (少な目にする)or ask for a separate dish, then HALF (or more) your rice. What is left on your plate would be what you’ll eat.
3) If cucumber is provided, you can try ask for more. If soup is in the set, drink the soup first so you’ll be full easier; help stop yourself from eating unnecessary calories that could be left behind.

2. Pad-thai (stir-fried noodles with egg/tofu) タイ風やきそば(パッタイ)

Another popular dish that is served in almost all Thai restaurants here. And as Japanese love for noodles is second to none, they usually add more amount of noodles in this Pad-thai dish than is usually served in Thailand. It ranges from 545-600 kcal and can go up to more than that if more noodles. Why are the calories so high? Well, if done in the traditional way, we use a wok and fill it with lots of oil, then go a couple of eggs, tofu, noodles, bean sprout, dried shrimps, etc. and seasonings such as (quite a lot of) sugar, peanuts, a bit of chili, and so on. We usually have several kinds of veggies to eat on the side but those are rare in Japan so the plate usually come out pretty bare here. The way Pad-thai is made here might vary and some may not be as oily as others, but still, you should keep in mind that this menu is one of those with high calories.

How to go about Pad-thai if you’re on a diet?
Sadly, I would just say SKIP it or HALF and SHARE it with your friend. You can order some salad or soup as a side dish and have half of your Pad-thai. (some girls who’re on a diet do that in Thailand)

3. Green curry (chicken) 鶏肉のグリーンカレー

From being a basic menu in Thai cuisine, green curry has ascended into a more international rank: it’s served in most of the cafes in Japan and has so many kinds of variations. However, the authentic one would incorporate real coconut milk, chicken, eggplant, and lots of different herbs. It is generally a healthy menu! And I’d recommend your order this as one bowl of this would be about 240 kcal. Not too bad, right?

How to go about Green Curry if you’re on a diet?
1) Generally it is safe to order green curry. HOWEVER, be mindful of the amount of rice! Because in Japan, soup usually comes in smaller bowl than rice (it goes the opposite in Thailand), so HALF it before you eat. (And put a bit of fish sauce on the rice cuz it tastes sooooo gooddd!!! ><)
2) DON’T DRINK THE SOUP. When you’re done with the meat and veggies and rice, and there’s some soup left, you don’t need to drink all of that. Why? Because although coconut milk receives some halo that it’s good for your health, it is high in saturated fat so the right amount is the key. You might save yourself a hundred calories sans the soup!

4. Kao Man Kai (steamed chicken with oily rice) ゆで鶏のせ炊き込みご飯(カオマンガイ)

This healthy-looking dish needs your attention! The steamed chicken is, YES, healthy. BUT the rice is definitely not good for your diet plan as it is full of oil which gives it the amazing aroma and taste that goes so well with the chicken! One dish ranges from 596 kcal and up. This does not take various sauces into account. Generally, it CAN be a very healthy menu that you want to order. Just keep in mind that if there’s another variation of this, called fried-chicken with oily rice (Kao Man Kai Tod), just ditch it altogether.

How to go about Kao Man Kai if you’re on a diet?
1) Ask for normal white jasmine rice. HALF it if it’s too much. This saves you hundreds of calories so it is a MUST!
2) Ask for more cucumber. More veggies is always good for ya!
3) See if you can get okawari for the soup. Usually it is a special kind of soup that is only served with this menu. You should drink the soup first to start your meal. See if the soup is oily, if not you might ask for the second serving to replace the rice that is if you halved it.

There’re still a lot of menus here that you need to know so I’ll just make a short list of Dos and Donts:
Donts:
– Any kind of fried rice (oil is added to rice so the calories start at 550 kcal upward. Not a good choice. Half it/share it/or ask for smaller portion of rice)
– Dense desserts (such as the pumpkin in coconut syrup (185 kcal) or pumpkin San-ka-ya cake (288 kcal per square!) or dumpling in warm coconut milk (223 kcal)…Just don’t order desserts with coconut milk in it. period. Order something that’s served with ice and have clear soup. Don’t drink the syrup.)
– Anything with stir-fried noodles (usually heavy sugar and oil)
– Anything deep-fried (such as deep-fried spring rolls, shrimp cake/fish cake…though sound healthy, they are just NOT)
– Thai milk tea (the one with orange color. You’ll be drink pure sugar, baby lol)

Dos:
– Noodle dish with clear soup! (Ask to change the noodles to Harusame (the transparent and slim noodles), choose the menu with lots of protein like pork or meat, ask for more toppings if it’s free, ask them to EXCLUDE the crispy-fried garlic as it comes with oil)
– Tom Yum Kung (Yes, the most well-known menu of all time! It’s good for you as it includes so many herbs and chili that helps speed your metabolism. Also the veggies and seafood is diet-friendly. Just be sure NOT to order it with RAMEN. Just have it with jasmine rice. Perfect!)
– FRESH spring rolls (See if the shop puts too much noodles and rice paper or not; try to choose spring rolls with just veggies inside and watch the dipping sauce!)
– Tropical fruits! (just cuz they’re awesome!)

Now enjoy the spice and keep your diet on track!