This section is a continuation of PART 5. This last section is the trickiest. Food outings where proteins are completely lacking should ideally be kept to a minimum or at least prepared for, either before, during or after such events. We shall see just how we can prepare for such challenges.
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.
The sugar treats, high teas and celebrations: There will be a time when the menu has everything but a protein or vegetable in sight. It will be cakes, cookies and ice cream. This should not be a problem for you if you have pre-empted this challenge by eating your high quality protein meal before the party. Nonetheless, life happens and maybe you didn’t get a chance to eat your proteins before. It is then crucial to eat your lean 200g protein meal after this cheat section, as close to the event as possible. Reminder to keep you System 8 with you and to not skip these tablets.
The trick here is to learn to just say no. Tough? Yes. But when you have KEY Nutrition protein bars in handbag or pocket, you have your grown-up sweet treat loaded with protein. Next is to consume as much liquid as possible. Filling the stomach up with fluids tricks the body into believing you are fuller sooner and will keep the hunger pangs at bay for a time. The approved liquids are listed as follows:
- Black teas, herbal teas and black coffee
- Water, warm or cold
- Clear broth soups or low fat and low carb soups, if applicable
- Wine and champagne but no other alcohol or spirits. Be careful here. Wine reduces inhibitions and makes you more susceptible to eating what you should avoid. Plus is lowers blood sugar levels making you hungry again.
- Juices of all kinds and dairy are out.
Take Home message
We have learnt some important tools to “meat” the challenges of social eating dilemmas in the TIPS AND TRICKS mini-series. There is now no excuse to not weigh in less at your next consultation 😊
At various eat-out situations you can follow this protocol to enjoy what is set before you by making the healthiest food choices:
- Consume as much of the highest quality protein meal/snack available (max 200g per meal)
- Double the protein content of the meal when ordering, max 200g (pizza and burgers)
- Remove as many carbohydrate options as possible or simply leave them on the plate or buffet table
- Avoid all dairy (except fat free yoghurt for breakfast options only)
- Swap all sugary snacks for KEY Nutrition protein bars or lean protein snacks such as biltong, tuna or sandwich meats
- Fill up on approved liquids and fluids where possible
- Always take your System 8 supplements, no skipping, to curb cravings!
- Make sure you consume your 200g lean protein meal as soon after the cheat meal as possible. This means you might have waffles AND tuna/biltong/egg whites for breakfast
- Do not double up on proteins for the next meal by skipping proteins in the cheat meal.
Hope you have enjoyed these tools to help you on your journey. If you have any questions or feedback please let us know.
