It’s good to start by eating less fast food, but even when you find yourself at the local burger, chicken, or waffle joint, there are ways to keep from loading up on insulin-jacking, straight-to-fat-storage carbohydrates.
1. Order protein, eat the guts
If you avoid the bun that comes with your standard burger, dog, or chicken filet, you’ll make a huge difference right there. It’s okay to eat your burger with a fork! What do you think people did before the Earl of Sandwich came along?
2. Don’t drown your food
This is about the forty different little packets of corn-syrup hell (read the ingredients, it’s not good news at all) that every fast food restaurant wants to foist off on you so that you won’t notice the flavorless taste of their food. This includes mayo, bbq sauce, sweet-and-sour, ketchup, all of it. You’ll cut not only carbs here, but also bad fats and empty sugars. Eat the food, but leave the sauces behind.
3. Drink water
Our family has a “water only” policy for eating out which not only saves us a lot money, but it’s also healthier. Avoid the lemonades, sodas, sweet tea, and even the orange juice and other fruit juices offered by pancake restaurants and the like. I see so many moms feeding their kids boxed juices when they should keep a water bottle handy instead. If you’re at a fitness club smoothie bar, substitute water or milk for the carb-heavy juices. The constant sugar is expensive, bad for your teeth, causes you to “crash” about 30 minutes later, and it also trains your body to want more sugar. How helpful is that?
4. Eat your friend’s french fries
Don’t order french fries! But allow yourself to eat (no more than) five of a friend’s. If you don’t have a friend with you, no fries. I try to always take a friend.
5. Regular-size me
All the huge servings in fast food restaurants are not helping anyone to stay healthy, and Americans are learning wrong portion sizes. Get small sizes of everything. Avoid the big stuff like the plague. It’s not “cool” to eat a super-biggie-monster size, it’s unhealthy.
Most of you have had to run this obstacle course already – what tactics are you finding work best? Leave me a comment and share the wisdom!
Image credit: Urbanshoregirl on Flickr
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