This section is a continuation of PART 3. Here we will discuss certain tips and tricks for omitting carbohydrates and fatty foods in social settings while maintaining a good protein intake.
It is crucial to understand that when in an eating dilemma- such as no meat options available- you still need to consume your proteins AFTER the cheat meal. Never skip the proteins just because you had to eat a starch or fatty meal. Make sure that you consume the leanest proteins straight after this “cheat meal”. For example: if you had to have pancakes and waffles at your kid’s birthday party, go home and eat a full portion of lean protein (e.g., can of tuna) as soon as possible. Don’t wait till dinner (or the next meal) and do not double up on missed proteins.
Braais and BBQ’s: This is meat medley allows for a rather easy predicament. The trick here is to not mix your proteins. This means pick one protein either chicken, beef, pork fillet, venison or sea food (snoek or tuna steaks) and indulge on this one meat group only. Better yet, take your own meat and make sure you eat only what you brought. Some self-control is needed here, and lamb is still OUT!
Because the side dishes can be a temptation, with creamy potato salad topping the list, eat your fill on your protein of choice, have a glass of wine (no beer or spirits), eat the lettuce leaves and avoid the olives and cheese cubes and don’t eat the dessert. Remember, the anti-inflammatory life-style mantra.
Carb centred restaurants (Italian, Mexican, sushi, cafes etc): These places are rather tricky. Your best option is to find the dish with the most proteins available. Often this is a sea food pasta, or a steak sandwich, an all-day breakfast is great as there are egg options (egg whites only), burgers as mentioned above, wraps with beef etc. Salads work well as the veggie-base is generally a low-carb option. Sushi restaurants are great social choices based on the sashimi options. Avoid the mayo and hefty sushi-rice portions (handrolls and nigiri). Clear broth soups are great as the liquids will fill you up quickly. Avoid the cream-based soups.
Once again, ask- if possible- to have a double portion of the protein in question. If you are in a real dilemma, eat the least amount of carbs and make sure you go and eat a full, lean protein portion ON TOP OF your “cheat meal” when you get home. For example: 2 KEY Nutrition protein bars in the car after your meal, a lean shake at home, a can of tuna or biltong after the meal. Do not skip your proteins just because you had a “cheat meal”.
Breakfast meals are great, especially an all-day breakfast menu. Stick with the egg white omelette with veggies, no cheese. Any other egg-white options such as scrambled, poached or sunny-side up (all yolks omitted) are the winning combination. Don’t bring any sauces such as hollandaise or béarnaise into the mix, and 4 eggs is one meal- never eat less than 4 egg whites per portion. If 4 eggs or 200g protein is not available, enjoy a KEY Nutrition protein bar IN ADDITION TO the eggs/ proteins consumed. Fat free yoghurt with honey for taste and selected fruits may also be consumed.
What to do in vegan restaurants, picnics, in flight snacks and more… CLICK HERE for PART 5
