The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 122

2.
Be aware of appetite triggers
a. Sights and smells affect your desire to eat. It’s
easier to negate these triggers after you’ve
identified them.
b. Beware of the bar.
Q A cocktail while waiting to be seated can
loosen your inhibitions and prompt you to
order higher-calorie menu items
c. Choose your seat wisely.
Q Studies show that the sight and aroma of
food may tempt you to eat more.
Q When you can, sit away from the kitchen
and the dessert station.
d. Skip the bread basket.
Q If you choose to eat bread, select something
whole grain if possible.
Q Use olive oil instead of butter. The waiter
will be happy to bring it to you.
3.
Make the chef’s day
a. Think of the menu as a list of suggestions.
Every chef is bored and enjoys making strange
combinations on request. Make the chef’s day
by ordering something wacky.
b. If you see an item anywhere on the menu, it
can also be used to create other things.
Q Example: if you see broccoli listed as a pizza
topping, ask for it steamed.
c. Starters.
Q Add kidney beans, garbanzos, and other
fibers to your salad.
d. Main course.
Q Ask for whole grains. The
restaurant probably has them
even if they’re not listed on the
menu: whole wheat pastas, brown
rice, etc.
e. Fill up on vegetables.
Q Ask that the butter be left off
during preparation.
Q Ask that your vegetables be
steamed, baked, roasted or
grilled, not fried.
Q Use a touch of olive oil and/or
lemon juice instead of butter and
mayonnaise.
4.
DON’T GET SECONDS
When you no
longer feel
hungry, stop
eating. Leave
it on your
plate or ask
for a take-out
container.
a. Do you still feel hungry?
Q If you need to eat more, have some extra
salad or vegetables. This is a high-payoff
moment. Do the right thing now and your
mirror will love you later. (And maybe not
just the mirror, either.)
5.
DESSERT
a. Going out to eat does not require you to have
dessert—and you’ll get more pleasure from not
eating it than from eating it.
b. If you’re having dessert, go for something that
includes fresh fruit, baked apples, poached
pears, or sorbet.
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