If you are on a diet or trying to eat healthy food, it does not mean that you cannot eat out. Overeating while eating out is common. Because people like the tasty but high calorie food available in restaurants. However, you can eat healthy food outside also by adopting some smart tips. In such a situation, let us tell you today how you can avoid overeating while eating out and what tips nutritionists give for this.

1. Choose healthy dishes

Experts say that instead of fried, crispy or creamy dishes, you should choose grilled, baked, steamed or boiled dishes. Actually, its calories can be estimated from the cooking style. Grilled or steamed food uses less oil, whereas fried or creamy food contains more fat. In such a situation, it can be beneficial for you to choose grilled or baked food instead of fried food at a place like a restaurant.

2. Skip the drinks

Experts say that whenever you go to eat in a restaurant, to avoid overeating, you should drink only water instead of drinks with food. It is common to order cold drinks or juice while eating out, but this increases the extra calories. Therefore, water is the right option instead of drinks.

3. Keep healthy options on the side

Experts say that instead of fries or chips in restaurants, you should take vegetables or salad. Most dishes come with high calorie sides, which you can convert into healthy options.

4. Choose protein based dishes

According to experts, the main part of the diet should be based on protein. In such a situation, you can take protein rich food like chicken, turkey or fish. This food not only fills the stomach but also gives energy for a long time.

5. Avoid sauces and dressings

While eating out, sauces or dressings may enhance the taste of your food, but they contain a lot of sugar and fat. So avoid ordering these as sides too.

7. Keep portion control

The quantity of food served in restaurants is usually large. In such a situation, save half the portion to eat later or share it with someone. With this technique you can also avoid overeating.

8. Eat slowly

Experts say that you should try to eat outside slowly and carefully. It is important to keep the speed of eating under control, so that your body can give timely signal that your stomach is full. This not only improves digestion but also prevents overeating.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Low calorie fasting foods: The holy festival of Navratri is celebrated with great enthusiasm across the country. During this time many people keep fast and eat satvik food. Keeping a fast gives the body a chance to detox, but often people eat such things in the name of fasting which contain excess calories. With this weight gain, digestive problems can also begin. Therefore, it is very important to keep the diet balance during Navratri Fasting.

Common mistakes to take more calories

Fried – Deep fried foods like sago vada, potato pakoras or kuttu are eaten more in fasting. They have a lot of oil and calories.

Sweet more food – Makhane kheer, coconut laddus, or halwa fasting fulfills the demand for sweet, but they have sugar and calories high.

Fruits overdose -Eating fruits is healthy, but eating more fruits repeatedly makes calories and natural sugar (fructose) more.

Misuse of dry fruits – Almonds, cashews, raisins and walnuts are rich in nutrition, but eating unlimited amounts causes calorie overload.

How to balance the diet?

Eat by boiling or frying it lightly Instead of deep frying potatoes, sweet potato and sago, eat it on a light flame.

Low-fat milk and yogurt – Use toned milk or curd while making kheer or smoothie.

Sweet control – Use jaggery, honey or dates instead of sugar, but keep the quantity limited.

Eat fruits smartly -Instead of eating fruits again and again, take mixed fruit salad at one time.

Fix quantity of dry fruits -Only 5-6 almonds, 1-2 walnuts and 4-5 raisins are sufficient daily.

Drink more water – It is very important to keep the body hydrated during the fast. Coconut water or lemonade are better options.

Healthy option of Navratri Fasting

• Rice khichdi
• Dry Roasted Makhana instead of Makhane Kheer
• Sweet potato chaat
• Rajgira Paratha (made in low oil)
• Green tea or herbal tea

The real purpose of Navratri Fasting is to cleanse the body and mind. If excessive calories are taken during this time, then the purpose of the fast is over. Therefore, it is very important to keep the diet balance. Food in the right amount, distance from oily and sweet foods and choosing a healthy option can make Navratri fasting successful and beneficial.

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Disclaimer: This information is based on the opinion of research studies and experts. Do not consider it an alternative to medical advice. Before adopting any new activity or exercise, consult your doctor or concerned specialist.

Check out Below Health Tools-
Calculate your body mass index (BMI)

Calculate the age through age calculator