Tips For Successful Low Carb Eating At A Restaurant For People With High Blood Sugar
Just because you are eating low carb doesn’t mean you can’t enjoy a lunch or dinner out with family or friends. Most eating establishments have figured out that they need to coax dieters in their doors. So, they have started to bend and twist their menus to suit their patrons looking for alternatives.
The low carb diet has been so successful that, now when you go to a restaurant, it is easy to find what you need to stay well within your dietary needs. But there are still tricks you can do to ensure that once you take a look at the menu, you aren’t swayed by all the high carb offerings. Here are a few ideas that I have used to help me stay on track with my low carb diet while dining out at a restaurant:
Snack Before You Go Out
Before you go out to eat, eat a high fiber and/or protein snack. Do this about 20 minutes prior to arriving at 
the restaurant and you won’t have an empty stomach making your food decisions for you. If you are starving when you arrive at the restaurant, your stomach will tell your brain what to order, and it won’t be low carb. Studies have shown that when we eat before we leave for the restaurant, choosing a high fiber and/or a protein snack, it starts the connection from the belly to the brain that we are not, in fact, starving. Yes, your brain likes to know these things.
I like to grab a handful of almonds, or a piece of cheese, or even a slice of turkey or ham. Then, when the server brings that warm bread basket to the table, I don’t automatically dive in. Yes, I know the bread is warm and yummy and smells so good. I get that. But, think of the carbs in that bread and where those pounds will land once that quick trip through the tummy is over. “A minute on the lips, then straight to the hips!” I know it’s difficult to pass up the high carb goodies, but having that snack beforehand will help you think clearer and make better choices when reading the menu.
Order a Glass of Water
Always start your meal off with a big glass of ice water. As a matter of fact, don’t order your meal until you’ve finished that entire glass. Once you feel full, place your order. It’s amazing how satisfying a big salad looks after your stomach is full of water. Also, once your meal comes, you won’t over eat.
Studies also have shown that ice cold water speeds the metabolism because your body is trying to warm itself up. Blood is flowing to the stomach because it’s cold there! Also, drinking water throughout the day helps keep your metabolism at optimum levels because you’re hydrated, keeping all your systems operating smoothy. Remember, the human body is about 60% water. About 80% of our blood is water. The water in our blood helps digest our food and transport waste. Sounds like keeping our body ‘watered’ makes sense on any diet.
Start with Salad
I know your mom has told you how important it is to eat your veggies. Okay, the fact is, I didn’t always believe her. Sometimes I would think she was being ‘old school.’ But, there is more truth to mom’s sage advice than we might have guessed. Working veggies into our meal when we eat at a restaurant can really save your low carb diet from disaster.
Start your meal with a salad and ask for a simple oil and vinegar dressing. Forget the creamy dressings as they typically are high calorie, high carb, and contain artificial flavorings and MSG, which is another bad carb culprit you should avoid on your low carb diet. MSG is usually made with a beet base, so has a high sugar content. And don’t forget to ask your server to omit the croutons, and while they’re at it, throw on a few extra tomatoes.
Even lettuce has a high fiber content which brings the net carbs for the meal down. If spinach salad is an option, choose that. Spinach is loaded with antioxidants, vitamins, and minerals. So, along with avoiding the bad carbs in the bread at the beginning of your meal, you are adding the healthy benefits of veggies.
Start with Soup
If you don’t want to start your meal with a salad because you are planning on a salad as your entree, then choose a clear soup for a starter. When you eat broth based soups, a couple things happen; you put a large amount of liquid (aka volume) in your stomach, you give your brain the signal that your stomach is filling up, and your taste buds are busy. Sometimes we find ourselves reaching for the breadsticks simply because our taste buds want to be happy.
Soup is an excellent choice for all these reasons. But, remember to stay away from cream based soups which are often, but not always, loaded with starches and carbohydrates. You can always ask the server how the soup was made to be sure. Choose a healthy soup for a starter and your tummy will feel full, your taste buds will be happy, and your brain will know that you are not starving.
Chew, Chew, Chew
People tend to eat less when they eat slowly and give their brain a chance to catch up with their belly. They enjoy their food more when they savor the flavors and chew their food. Along with the enjoyment comes the ability to put the brakes on. When you take the time to chew slowly and enjoy your food, you feel satisfied, not hungry, and not deprived.
Take the time to enjoy the new flavors and fresh foods that you are choosing now over those unhealthy choices from before. Begin to train your belly that it doesn’t need massive amounts of high carb food to feel satisfied. Take your time to eat. Don’t forget the brain needs to tell the belly, “Hey, she’s feeding you, so calm down already!” Think about your food while you are chewing. Eating slowly gives your belly time to send the message to your brain that the food is good and it’s filling you up.
Choose the Best Restaurants
By ‘best restaurants’ I don’t mean the fanciest; I mean the restaurants where you will have the best chance of finding low carb dishes on the menu. Typically, I have found that Italian and Mediterranean cuisine offer some of the best choices. But, you’re thinking, isn’t that all about pasta, which I can’t eat?
Picture how these European countries eat. In America we love our ‘super-size’ portions and we want them fast! Am I right? In Europe we picture people eating leisurely meals, in small portions, over a glass of wine while enjoying the company of their friends. Mediterranean restaurants tend to have dishes that are loaded with vegetables, herbs, and spices, along with fish, lean meats, beans, and olive oil; perfect for low carb eating. If your favorite recipe happens to be served over pasta, ask your server to skip the pasta and put a bed of mixed greens on your plate instead; a favorite low carb diet trick.
When you go out to eat, and open the menu, do you panic? That’s okay. Relax. I know starting a low carb diet can be confusing, even stressful. Taking away your enriched white flour and refined sugar seems like tough-love. But, honestly, once you get past that basket of bread, you have a world of wonderfully rich, spicy, aromatic dishes that will delight your taste buds. I guarantee you won’t miss the white bread when you have a pile of savory grilled shrimp or a juicy steak sitting in front of you!
Tell us what you think – and what you find most helpful when you eat out at restaurants. Leave a comment below. Thanks!
