- Have a protein snack before you leave the house. By eating something with protein --
a hard-boiled egg or a piece of reduced-fat cheese, for example -- about 15 minutes
before you arrive at the restaurant, you'll take the edge off your appetite. If
you're not ravenous while you're reading the menu, you'll be able to make better
food choices.
- Banish the bread basket. And the tortilla chips basket. And the crispy noodle
basket. They're all filled with bad (refined) carbs, such as rolls made from white
flour or deep-fried tortilla chips. Eating these carbs will give you a glucose jolt
that could raise your blood sugar, and you might end up feeling hungrier. If it's
okay with your fellow diners, ask your server to remove the basket before you even
have a chance to nibble. If not, wait until everyone has taken some and then ask the
server to remove the basket. (If that's not appropriate for the group you're with,
at least position the basket as far from yourself as possible.) Once you're on Phase
2 or 3, you can indulge in a slice from the bread basket -- as long as it is made
from whole grains. To prevent a rapid rise in blood sugar, dip the bread into olive
oil or even spread a little butter on it. The added calories are offset by the
feeling of fullness that the fat adds.
- Order soup. If possible, order a cup of soup -- the dieter's friend -- as soon as
you're seated. Look for soups that are rich in vegetables and that aren't
cream-based, or order clear broth or consommé. The beauty of soup is that it fills
you up, so you're not so hungry when it comes time to order from the rest of the
menu. It also sends a message to your brain that you're eating and will be full
soon. Since it takes about 20 minutes for that message to travel from your stomach
to your brain, by the time your main course arrives, you'll already be on the way to
feeling satiated.
- Ask for extra veggies instead of starches. Main courses usually come with starchy
side dishes, such as white rice or mashed potatoes, which are undesirable foods for
South Beach dieters on Phase 1 and 2. Ask instead for extra green vegetables, such
as broccoli or string beans, or for a small green salad. Today, this is a routine
request in many restaurants -- and your server should be happy to help.
- Pick healthy cooking methods. Stay away from anything on the menu that appears to be
coated or battered and fried. If the dish comes with a rich butter or cheese sauce,
ask for it on the side. Stick to cooking methods -- such as roasting, broiling,
baking, grilling, steaming, and even sautéing -- that don't add bad fats.
- Have a (nonalcoholic) drink or two. When your server asks if you want something from
the bar, order a glass of water or diet soda. Sip it instead of a mixed drink or
beer, and order another to go with your meal. Beyond Phase 1, have a glass of red or
white wine along with your food -- this is a form of alcohol that's not only
acceptable but good for you.
- Enjoy dessert -- within reason. The South Beach Diet is a lifestyle, and life
without dessert would be no fun at all! But you have to make the right choices. Skip
high-fat, high-sugar desserts. After Phase 1, if the menu offers fresh fruit, like
berries or melon, that's your best choice. If you decide to indulge in something
more decadent, use common sense. Ask the server to bring extra forks, limit yourself
to three bites, and then share the rest with your fellow diners. After you've been
on the South Beach Diet for a while, you may well find that your sweet tooth is more
than satisfied with a small portion.
Copyright © 2006 Arthur Agatston
The South Beach Diet Dining Guide
by Arthur Agatston, MD
Published by Rodale; December 2005;$7.99US/$10.99CAN; 1-59486-360-1
Excerpt Published: 02/16/06
