Fat Burning Supplements

Jan 08, 2014

I have been wanting to post this from the start of the month and I have not had time to write it properly. I may redo this at some future date to give it the proper attention and added detail that I think it really needs.

The most important thing I can emphasize here is that this a "fat burner" does not actually burn fat. It does one of a couple of things. It increases your metabolism (by either raising your body temperature or increasing your heart rate), it lowers or stabilizes blood sugar or inhibits an insulin response, or it is a precursor of some sort to the fat burning process where it prepares a cell to release fats. 

So probably the most effective approach (and the one I use) is to use some combination of these supplements. It is also important to note that we are talking about a small percentage increase that is not measurable in a day or two but adds up over time. So while when you read about these they all sound super impressive, they take time to actually work and by not means are they meant to replace exercise and diet, they are meant to be used with a sensible diet AND and consistent exercise routine. The following are from various articles and the links to those articles are at the bottom. PLEASE PLEASE PLEASE do your own research. This is NOT a comprehensive list, it is NOT a complete reference, and you should ALWAYS consult with your doctor and/or nutritionist before adding any of these to your plan. With all of that being said (and I hope you all read it), here are some of the best "Fat Burning" Supplements:

Caffeine   

When you ingest caffeine, it binds to receptors on your fat cells. Normally the nucleotide adenosine binds to these receptors, and when it does, it puts a halt on fat release from the cells. With caffeine sitting on the receptors, adenosine can't attach, and fat release is maximized. This is particularly effective when taking caffeine before workouts, several studies have confirmed.   

Yohimbe

The extract from the bark of this West African tree, Pausinystalia yohimbe, contains the active compound yohimbine, which is now known primarily for its fat-burning effects. It aids fat loss by specifically increasing the amount of fat that gets released from your fat cells, much like caffeine does, but via a different mechanism. Taking both together can compound the effects on fat release.   

Research shows that when taken before exercise, yohimbine may more than double the amount of fat released from fat cells. However, it's not for everyone. If you have any liver, kidney, or heart problems, are pregnant or breastfeeding, are prone to anxiety, or have a psychological disorder, steer clear of yohimbe.   

Green Tea Extract   

Green tea extract is a no-brainer supplement when it comes to fat burners. It aids fat loss by boosting the number of calories you burn each day, and that's saying nothing of the host of health and physique benefits it offers, such as enhanced joint and muscle recovery. It's also a powerful antioxidant.   

The active ingredients in green tea responsible for fat-burning effect are catechins, and one catechin in particular called epigallocatechin gallate (EGCG). This potent antioxidant inhibits an enzyme that normally breaks down the neurotransmitter and hormone norepinephrine, which speeds up processes in the body-such as calorie burning.   

Capsaicin   

This increasingly popular supplement is the natural plant chemical that gives spicy peppers their heat. It also increases the amount of calories your body burns, thanks to its ability to raise epinephrine levels.   

One study from Japanese researchers found that consuming capsaicin with a meal raised calorie expenditure by more than 30 percent. A study from the University of Oklahoma likewise found that subjects who took a supplement containing both capsaicin and caffeine burned more calories during and after exercise than those who didn't.    

Carnitine/L-Carnitine/Acetyl-L-Carnitine   

This amino-acid-like molecule is a critical component of the complex transporting system that brings fat into the mitochondria, where it is finally burned away for good. Several studies confirm that supplementing with carnitine increases the amount of fat that the body burns up.  

Conjugated Linoleic Acid (CLA)  

This is a naturally occurring group of healthy omega-6 fats. Numerous research studies confirm that CLA enhances fat loss while simultaneously boosting muscle growth and strength. The main way it works is by inhibiting the enzyme lipoprotein lipase (LPL). LPL allows fat cells to take up fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA prevents the body from storing fat and instead encourages it to burn fat.   

Alpha Lipoic Acid (ALA)   

Supplementing with Alpha Lipoic Acid can be useful for providing antioxidant support, because ALA is water and fat soluble.*    

Fish Oil   

This source of essential omega-3 fats provides both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats have recently been found to turn on genes the increase fat burning while turning off genes that decrease fat storage. That doesn't include the laundry list of other benefits these fats provide, such as enhanced brain function, improved mood, joint recovery, and even elevated muscle growth.   

7-Keto   

7-Keto might sound like some alien compound, but it's actually a natural, non-hormonal metabolite (breakdown product) of DHEA. Just like DHEA, 7-Keto is produced naturally in the body. As we age, levels of 7-Keto drop.   

Supplementing with 7-Keto may help increase your metabolic rate and help you burn fat more effectively. 7-Keto might also improve protein synthesis, which means it may help you preserve more lean muscle on a caloric deficit.   

Coconut Oil   

Virgin coconut oil, on the other hand, is extracted from fresh coconut meat by wet-milling, sun-drying, presses, centrifuges, or grating. But take note that "expeller-pressed" and "cold-pressed" does not mean the same thing as "virgin," so look for that title. Virgin processes are regulated by the Asian and Pacific Coconut Community (APCC), which includes the countries that produce the majority of the coconut oil sold globally.   

To appreciate the uniqueness of virgin coconut oil, it's important to understand how your body processes macronutrients. In general, fats are metabolized differently from proteins and carbohydrates. Instead of being broken down to form the building blocks of tissues and to generate energy immediately, fats are normally first broken down into fatty acids. Those then aggregate to form lipoproteins before being deposited in fatty tissues.   

However, medium-chain fatty acids like the ones found in abundance in virgin coconut oil are an exception. They are not used by the body like fats, but rather like carbohydrates. This means that medium-chain fatty acids do not circulate freely in the blood or get stored away to add to body weight. Instead, they are sent to the liver, where they are immediately converted to energy. 

http://www.bodybuilding.com/fun/the-fat-burning-fat-the-coconut-is-natures-premiere-thermogenic.html   

Cayenne Pepper   

Cayenne contains the active plant compound capsaicin. Capsaicin brings the heat to this pepper, the burning sensation you get when you eat it. It's a completely natural part of cayenne pepper, and many other peppers, that can kick your fat loss diet up a notch. 

Capsaicin may increase metabolism, support the immune system, improve circulation, and promote increased body heat. Cayenne pepper is a super-spice that not only dazzles your taste buds but also promotes your overall health and wellness! If you're ready to really turn up the heat on your metabolism, start by mixing a teaspoon of cayenne pepper with 8 ounces of water. Add lemon juice for extra tang and go for it!   

Green Tea   

One cup of green tea has more antioxidant power than the same amount of fresh fruit, vegetable juice, or wine. And to be a real show off, green tea extracts that combine polyphenols like EGCG (stands for epigallocatechin gallate and is one of many plant compounds that give health benefits) and caffeine may help increase your core body temperature, boost metabolism, and burn fat.   

Psyllium   

Psyllium is a soluble fiber that comes from the seeds of the Plantago Psyllium plant. Obviously, psyllium's main function is to help cleanse your system of waste products. But pysllium can also aid weight loss efforts and support blood sugar levels already within a normal range.   

Flax Seeds   

Flaxseeds are a great source of healthy and essential fats and fiber. Flaxseeds are also incredibly versatile. You can throw whole seeds into baked goods; grind the seeds and put the powder into shakes or on top of morning cereal; or pick up flax seed oil at your local health food store to replace other cooking oils.    

 

FAT BURNING "STACKS"   

Stacks are the term body builders use refer to the combination of ingredients. The combination of ingredients is better than the ingredients by themselves. Here are some popular body builder fat burning stacks. These very greatly in price and are listed below from least to most expensive.   

  • CAFFEINE AND GREEN TEA EXTRACT 
  • FORSKOLIN AND CARNITINE
  • RED PEPPER AND GINGER 
  • SESAMIN AND TTA
  • CALCIUM, SELENIUM AND ZINC 
  • GLUTAMINE AND ARGININE
  • WHEY AND SOY 
  • GLUCOMANNAN AND 5-HTP
  • CLA AND FISH OIL   

Here is the full article so you can read the details about each stack: http://www.muscleandfitness.com/supplements/lose-fat/9-fat-fighting-supplement-combos     

 

These articles are in no particular order:

http://www.bodybuilding.com/fun/fat-burner-facts-5-fat-burning-ingredients.html

http://www.muscleandfitness.com/supplements/lose-fat/9-fat-fighting-supplement-combos - this was one of my faves

http://www.bodybuilding.com/fun/the-ultimate-4-natural-fat-fighting-stack.html

http://www.bodybuilding.com/fun/stack-it-scorch-it-how-to-build-the-perfect-fat-burner.html

http://www.bodybuilding.com/fun/mens-fitness-guide-to-supplements-fat-burners.html

http://www.bodybuilding.com/fun/raspberry-ketones-natural-weight-loss-support.html

http://www.bodybuilding.com/fun/5-truths-about-fat-burners.html

http://www.bodybuilding.com/fun/the-fat-burning-fat-the-coconut-is-natures-premiere-thermogenic.html

http://www.bodybuilding.com/fun/dont-give-fat-a-chance.html

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In a Weird Place Right Now

Oct 08, 2013

It is so odd that for the amount of advice I dispense that from time to time I find myself in unfamiliar territory. You would think that at a year out from surgery I would have been through just about everything. I seem to be in an odd place right now and I have not figured out the cause yet. Could be the new old job and old habits associated with this place trying to poke through but since reporting my overeating incident last week I have done it like 3 other times over the weekend and this morning while in line at the drug store I had an overwhelming urge to buy a donut that was in the case next to me in the checkout (way to go marketing guys) or to buy some real candy. I did not do either but the desire to do so was very very strong. In the past year I have been extremely good at ignoring those and they have not come up in a very long time. So why now all of the sudden. 

I did not get much sleep last night and I have reported in the past that lack of sleep does certainly cause some extra hunger but this wasn't hunger it was old school "I want to eat some freaking candy". I am thankful I found the strength stick to my guns but I did not like how strong the urge was. Maybe it was my body saying I didn't get enough sleep I want some cheap and easy energy. I hope. I hope it was as simple as that and not a whole new battle brewing in my future.

Just to re-iterate the war is NEVER over, you have to fight the good fight every single day. You may win battle after battle but never let your guard down because the war is NEVER over.

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My Exercise Routine

Aug 21, 2013

 

Too much of the wrong type of cardio! This is a very typical problem, especially with women for exactly the reason you just said. Jamie Eason says exactly the same thing in her intro to her program on bodybuilding.com. Funny how I have heard that twice in the last two days. So I am going to switch your cardio to one of two things. As for calorie burn, I have been wearing my heart monitor to the gym religiously and I can tell you that you burn a lot of calories in 1 hour of weight training. Yesterday in 1 hour and 5 minutes I burned 580 calories. More muscle burns more calories at work and at rest, keep that in mind. You will not necessarily get bigger muscles because you don't have the testosterone to make that happen, what you will get is harder, leaner muscles that burn burn burn. So here is what I think you should try. First make yourself an exercise in your MFP called Weight Training and for every hour you spend lifting weights, dial in 300 calories. If you have a heart monitor, wear it then you can put in actual numbers, but 300 is a good realistic amount for a woman within 10 lbs of goal for 1 hour of weight training. This way you can satisfy your numbers issues. You will see the burn in MFP.

For weight training, switch to 4 days per week. On day 1 and day 4 you will do Legs/Back/Biceps. On day 2 and 5 you will do Chest and Shoulders. On Day 3 and Day 7 you will rest and on Day 6 you will only do cardio and you can do as much as one of the two cardios I put at the end of this post. Each work out takes somewhere between 45 mins to an hour and half, if you use the HIIIT approach I will describe you can get them both done in less than an hour.

All work outs start with a 5 minute warm up on the tread mill. Set the treadmill to a 6% incline at 3 miles per hour. Every minute increase the incline by 2% and in the last minute max out the incline at 15%. Do not hold on, swing your arms to keep your balance. This should warm up all of your muscles. If you are on a treadmill that  has a fan that turns on automatcally turn it off. This is about warming up not being comfortable.

Workout #1 Legs/Back/Biceps - Days 1 and 4

- Squats (4 sets, 8 to 10 reps each) - Use a smith machine when you start squating and this is a good exercise to get some assistance with if you haven't done them before. Basically a barbell on your back, start out a bit lighter until you get your technique down. This is the single best weight lifting exercise you can do. You will want to use free weights for this to get the maximum benefits. Not a fan of machines for this. Once you get good at them stop using the Smith machine and do them from a regular squat rack. I promise you will have a great ass from this alone.

- Leg extensions (4 sets, 8 to 10 reps, controlled in both directions) use a machine for this

- Lat Pulldowns (4 sets, 8 to 10 reps) - use a machine or a cable machine for these

- Calf Raises (4 sets, 8 to 10 reps) - if your gym does not have a machine for this, grab a couple of mediumg to heavy dumbells and do them from the floor, if you are doing them from the floor, stand on a couple of 35 or 45 weight plates or a step so you get full extension of the calf.

- Seated Row (4 sets, 8 to 10 reps) - Cable machine for this

- Barbell curl (4 sets 8 to 10 reps) - Control in both directions, on the up do not come all the way up come up until just before your bicep release. So if you do a curl and come all the way up to say your chest you will feel your bicep relax as the weight shifts to your arms. You will want to stop just before this happens and then use control to let it back down. Do not swing when you do this.

- Dumbbell curl (2 sets, 8 to 10 reps) - grab two dumbbells, less weight than you curled with the barbell. hold them do your side in a neutral position so they are parallel with one another at your sides, bring each dumbbell up in a curl, again stopping just before your bicep relaxes and as you bring the dumbbell up, you will want to rotate it so that it is purpendicular to its former position or now parallel with your chest, so you are going through a slow turn as you raise it. When you get it ot the top position, hold it for 1-2 seconds before bringing it back down. Slow control both directions. This holds the blood in your bicep a little longer.

That's it. Sounds like a lot. Now you can typically rest for 1 to 2 minutes between each set. but for the HIIT approach instead of resting alternate exercise. Do the squats on their own and rest between each set, but then go from the leg extension to the lat pulldown and knockout all 4 sets of each with no rest between. Your muscles from the previous exercise will rest while you are doing the next exercise. Then do the calf raises and seated row in a group, and then do the curls on their own. I have not tried mixing squats and curls yet, but that is a thought I may give it a shot.

Workout #2 - Chest and Shoulders

- Bench Press - (4 sets, 8 - 10 reps) - use a regular bench and a straight bar. You may want to start out with just the bar as it weighs 45lbs. then work your way up. If you go heavy, make sure to get someone to spot you. Anyone in the gym will be happy to do this for you, you just may have to return the favor.

- Military Press or Seated Overhead Press - (4 sets, 8-10 reps) - Sit in a bench at a rack, you are going to raise the barbell over your head and bring it down to your chest (in front of you) and then press it back up. The press up should sort of snap like you are trying to get it off of your chest. That is 1 rep down and back up, not up and back down. Most people do this the wrong way and its an important distinction because the time at your chest is what is different.

- Standing Row (4 sets, 8-10 reps) You can do this on a smith machine or a rack or just standing. Using a barbell hold the barbell at your waste gripping the bar near the center with your hands held about a hand width or so apart. You are going to raise the barbell brining it up your body to just under your chin keeping your elbow out to the sides so they end up parallel to the ground. Control in both directions.

- Tricep Pull Down (4 sets, 8-10 reps) Using a cable machine with the pully overhead, use a close grip handle or the rope handle. Stand in front of the cable, bend forward a bit at the waist and pull the cable down to your waist using just your triceps. Keep your head up and your chest out. You will feel this in your triceps. Alternatively you can do tricep tips using a bench. Basicall put your feet out in front of you, put your hands on a bench behind you and dip your butt down toward the ground and then back up.

- Burpees (2 sets, as many as you can do) If you don't know what a burpee is, these alone can shred that last 20lbs. Search it on YouTube you will find many variations, just a basic Burpee is fine here)

- Quick Sprints (4 sets of 4 reps of 10-15 yards) Just pick a space of about 10 to 20 yards, sprint down turn around, sprint back, do that twice then stop and rest for 30 seconds. 

For the HIIT version, Do the bench press by itself, you can combine the overhead press with the standing row. Basically do your overhead press set then transition to the row position and do that set, rest for 30 seconds between groupings. You can sprint between burpee sets.

CARDIO

Two choices here

#1 Walk (30-60 mins) steady pace, nothing fast. This will burn fat better than anything, especially if you are lifting. Low intensity and steady.

#2 - if you want something a bit more aggressive, I really like this:

Untitled

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Here Are Some Recipe Sites I have Collected

Jun 27, 2013

 

I am assuming you have already found TheWorldAccordingToEggFace, SkinnyTaste.com, and you have searched Low Carb Recipe on YouTube. Also if you follow me on Pintrest.com I pin tons of low carb recipes that I think look good. You can click the button in my signature below.

Here are a couple of OH posts that I found early on that had a lot on it, some are dupes of each other and some may not be around any more:

http://www.obesityhelp.com/forums/recipe/4428550/Healthy-Recipes-List-of-websites/

http://www.obesityhelp.com/forums/recipe/4367655/I-added-more-helpful-websites/

This my blog with some of my personal recipes on them (most are VSG friendly, you will recognize the ones that are not):

http://www.mybigfatfoodie.com

http://bariatricfoodie.blogspot.com/2010/09/taco-casserole.html - love this recipe

http://bariatricfoodie.blogspot.com

http://peaceloveandlowcarb.blogspot.com

http://www.fatfastrecipes.com/swiss-rice-casserole-fat-fast-recipe/

http://holdthetoast.com

http://lowcarboneday.com

http://lapsf.com/cafe%2Dfrisco/

http://www.ibreatheimhungry.com

http://247lowcarbdiner.blogspot.com

http://mariahealth.blogspot.com

http://www.skinnymom.com/category/food/skinny-meals/

http://www.damyhealth.com/2011/03/the-secret-life-of-cauliflower/

http://www.youtube.com/watch?v=pT3WA6HQ58Q

http://everydaypaleo.com/everyday-paleo-pizza/

http://getpocket.com/a/read/291648177 -  not sure if you can get to these or if they are just my bookmarks

http://getpocket.com/a/read/291516924

http://www.lowcarbluxury.com/lowcarb-recipes.html

http://getpocket.com/a/read/61225158

http://getpocket.com/a/read/289973763

http://getpocket.com/a/read/66263453

http://getpocket.com/a/read/157663268

http://getpocket.com/a/read/129265587

Those are all the links I have saved. Hope they help. There is also a google recipe search. If you go to google and search low carb and look up near the top, you should see a Recipe "tab" and if you click that you will get a ton of low carb recipes.

Just keep in mind that low carb doesn't necessarily mean it fits in your plan depending on where you are phase wise and it may not even mean something you can or should eat down the road. It is still up to you to make good decisions.

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I am Stil a FAT Guy

Apr 25, 2013

 

In my head.

Today I worked out with a friend who has just been dying to run me through his routine. I held him off as long as I could so I relented today and went to the gym with him. I didn't want to go because I knew he would try to kill me. Anyway we got to the end of the work out and he wanted me to do burpees. To this point I have avoided any exercise that requires me to touch the floor. 

If you don't know what a burpee is, check out this video:

http://www.youtube.com/watch?v=CIQx1FiQt50

This where the fat guy in my head comes in. I had such a mental block on doing the burpee I was literally unable to do them. Now granted I had just finished a 2 hour upper body work out and my arm strength was almost non-existent but what I had a problem with was kicking my legs out (from the video I was doing the first ones they showed not the second). I had it in my head that I could not do it, so guess what I COULDN'T. My buddy persisted and I eventually squeaked out 5 of the ugliest looking burpees you can imaging but by the 5th one I was getting my legs out. When I thought about this later I realized that could not get the image of my legs not working properly out of my head when I was doing them. I had some balance issues, just like when I was fat, the reality is that I can balance just fine. I had a fear of falling over (which I almost did several times, but the key word here is almost). 

I have a similar fear when I walk through a crowd because when I was lugging around 384lbs I would bump into, well, everyone and have to apologize as I squeeze my fat, sweaty ass past them. 

Now that I am well on my way to getting the fat guy on the outside gone, looks like I have some work to do on the fat guy on the inside.

 

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Why Water is SO Important

Apr 13, 2013

 

I woke up this morning weight 3 freaking lbs more than I did yesterday! WHY?!?!? Because I have not hit my water goal in 3 days. Water is so important to our process. Not liquids but water. Water flushes and cleanses your body on the inside all the way down to the cellular level. When you don't get enough of it you retain water. Water is very heavy. The lesson here is even experienced VSGers can slip a bit. I wasn't paying close enough attention and BAMMO 3 lbs. now this will come off by tomorrow because I told my family if they see me without a water bottle in my hand to slap the shit out of me.    This goes to show you that no matter how good you get at this stuff there is always room for improvement. 
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You SHOULD Beat Yourself Up

Feb 23, 2013

 

I disagree with those who say don't beat yourself up. I say beat harder. This is all you. Sounds like you are on it now. What helps me stay on track is every time I want to eat something I shouldn't, I think about the two week pre-op diet, the two days in the hospital, the pain of surgery, the vomiting up blood, the pre-diabetic condition I was in, the three weeks of post-op liquid diet, the two weeks of puréed foods before returning to real food, and the expense of it all. While I would do it all again in a heart beat, I don't want to have to.    Yes it is a struggle but one that is so worth it. Every time you put something bad in your mouth or don't drink enough water you are saying that YOU are not worth it. That you do not deserve to be thin and healthy. Do you deserve this? At some point you thought so, why not now?
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Are You Fat Because Your Mom Was A Good Cook?

Feb 17, 2013

 

I heard an interesting question on the radio this morning. The radio host asked the question "did our unhealthy relationship with food start because our mom (or dad as the case may be) was a good cook?"   I grew up in a small town and until I was a teenager did not even know what fast food was. But I was a fat kid. Not only was my mom a good cook but my dad was a "you cannot leave the table until you finish everything on your plate" kind of guy. So for me the answer is yes. My mom cooked good unhealthy food that you just had to have seconds of. Later in life there were many reasons I turned to food but at the root of the problem is my mom cooked very tasty food and I just wanted more.    I learned to cook and I cook healthy tasty food that my kids love. I hope I am passing on to them the same thing my mom passed on to me with the opposite effect.    What are your thoughts?
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Spicy Shredded Beef

Feb 11, 2013

I made this recipe last week and it is really good. My mom makes a recipe for shredded beef (on my blog at http://www.mybigfatfoodie.com). I grew up on the stuff. Yesterday I was looking for a crock pot recipe but couldn't find anything that piqued my interest so I created one based loosely on my mom's recipe and my desire for spicy foods lately.

I threw all of this together in about 25 mins so it goes together fast and is done in 6 to 8 hours.

2lbs of chuck roast (trim the fat)

1 Can of Rotel (I used Hot, but you can use mild or regular to get the core flavor)

1/2 Jar of Hot Fire Roasted Salsa (here again use the heat level you like and any salsa would work)

1 Jalapeno Pepper

1 Pablano Pepper

1 Sweet Onion

6 Cloves of Garlic

I started off by seasoning the meat with my favorite steak seasoning. I skinned the onion and chopped the ends off. I brushed all the veggies with olive oil. Everything went on the grill until the meat was just browned on the outside. The veggies softened.

I put the meat in the crock pot, covered with the Rotel and salsa. I chopped up the veggies and garlic and threw them in too. Give it a little stir and turn the crock pot on low. Cook until the meat starts to fall apart (about 6 hours and as much as 8). Shred up the Beef with two forks.

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The Eating Out Game and Restaurant Strategies

Jan 28, 2013

My family loves to eat out. I don't mean McDonalds and Taco Bell, unfortunately for my wallet my family likes good food. I can't remember the last time I didn't have a dinner tab that could feed a small 3rd world nation. But for people with WLS eating out can be a nightmare. I have learned to take it as a challenge and it has actually become something of a game for me. I like the challenge of looking at a menu and in a few minutes coming up with something I can order (that doesn't make the chef jump through hoops) and is not a special order.

So what are the strategies that you can use to go to practically any restaurant and find something to eat so that you can enjoy your evening out and not eat something that doesn't fit into your plan?

First we can't eat much so the first place I look is the appetizer menu. Occasionally you will find something that is not fried and breaded and doesn't include some sort of nacho chips that works on your plan. Things like shrimp cocktail, steamed clams/oysters/mussels, chicken wings (grilled would be best), or a meatball appetizer (don't go crazy here most include some sort of breadcrumbs so will be higher in carbs). A really great choice here is a seared tuna appetizer. It is usually the perfect amount of food.

Next up the salad menu. Look for salads that you can include some shrimp, fish, or meat with, that way you can get your protein in and some veggies too. Make sure to pick a dressing that fits in your plan (no French or Russian, look to blue cheese, oil and vinegar or vinaigrette) and always ask for the dressing on the side. You don't need a ton of dressing to get a ton of flavor and most restaurants over dress their salads.

The sandwich menu in most restaurants offer some sort of burger (beef or turkey), get it with all the fixings and when it arrives take it off the bun. Order it with the vegetables of the day (or broccoli if that is an option) instead of fries. Or a small side salad should be an option too. If you get a burger with lettuce, tomato, onion, and a pickle you probably do not need much of anything else as you will not be able (or should not be able) to finish that.

Entree menu. Most restaurants offer grilled or broiled fish, chicken, or steak. You should be able to find something from the entree menu. The problem with entree menus is that they are the most expensive and largest portions. If you opt for this menu, see if someone at your table would like to share.

So what about the restaurants that are more difficult like Asian restaurants that are more difficult to tell what is in the food. Well first you need to know a little bit about the cuisine to figure out what is in the food. In Asian restaurants obviously you want to avoid the white rice and/or any kind of noodle. If you feel like you have to have rice, get some brown rice. Most Asian restaurants these days offer that as an option and I have found it adds a new dimension to the flavor of Asian foods that makes the much better. So anything with a thick sauce in a Chinese restaurant will most likely have corn starch in it which is big time carbs, avoid thick sauce dishes. If you really want to do it right look for stir fries (ask them to use soy sauce instead of stir fry sauce as stirfry sauce is loaded with sugar or get the steamed chicken and broccoli. If you really feel like you have to have the sauce or gravy ask for it on the side so you can get the flavor with much fewer carbs and calories. Here are some of the things I like to order at Asian Restaurants:

Thai: Thai Beef Salad (Yum Nua), Fried Tofu Green Curry (only do this when you have carbs to spare, this is really good with brown rice), Tom Yum Soup, Chicken (or beef/shrimp) with Chili Paste (or basil or ginger paste). Curries usually have coconut milk in them so they will increase fat.

Chinese: Chinese is a bit tougher because they use corn starch in most of their dishes. Most of the dishes you see on a typical US Chinese menu are what the Chinese people eat during special occasions, it is not their daily type of food. If you can get hot pot that is a great choice for our type of eating but you will need people to share it with as they are usually intended for two very hungry people. Egg Drop Soup is a good choice. Beef with Broccoli. Any kind of stir fry with soy sauce instead of stir fry sauce or hoisin (both have lots of sugar). Steamed Veggies are always a good Choice.

Japanese: Sashimi is the best choice here (best off with salmon, 3 pieces should do the trick). I also usually order some edamame. Clear soup and Miso Soup both fit into our plan nicely. If you have to have sushi or a roll ask for it to be made with brown rice. Many sushi joints offer that as an option now.

Vietnamese: Pho is your best bet. Its a very tasty soup loaded with meat. Ask for it without noodles. There are many other options with Vietnamese cuisine, just read through the menu. I love Pho so much that I have not had many other Vietnamese foods because I would be remiss to miss an opportunity to eat Pho (pronounced Fah btw). I love Vietnamese summer rolls but they are made of a bunch of rice paper and noodles, but are surprising low in carbs. If I eat them I eat a half of one.

Another restaurant that is tough to find something to eat in is Italian. Salads are great choices here, they usually offer some sort of meat to add to any salad. Meatball appetizer is a good choice. Steamed clams or mussels are typically on the menu. Just remember here most red sauces have sugar in them, especially if they are made in the restaurant which any decent Italian restaurant would make its own sauce. So be careful in what you eat.

Seafood restaurants are your friend. Just make sure to stay away from anything breaded or battered and you will be golden. On the health scale go for Salmon if that is an option. There are tons of articles about the healthiness of fish and Salmon is almost always on top. Sardines and Halibut are good choices too.

Mexican (or any Latin) restaurants are GREAT choices for us. Fajitas are great (beef, chicken, shrimp), Guacamole is really good for you (high in fat, but good fats so don't go overboard). Carne Asada, Pork Chunks, Palomilla Steak, Chicken, Shrimp are all available at these types of restaruants. Pico de Gallo, Salsa are all good things to throw on top. Refried beans (a bit high in fat but great fiber), Black Beans. Stay away from rice, chips, tortillas.

Don't be afraid to ask what is in something, if it is breaded or fried. It is important for you to know. It is also important for you to know what constitutes a carb. If you don't know all the things that are carbs, look it up or contact me directly I will give you a list of things to avoid.

For those of use that track our food religiously, My Fitness Pal has many of the major chains food items in their database. So you can see quickly what you are about to get and just be honest about how much of it you ate so you can stay on track. For restaurants who are not in the MFP database, look up similar recipes and use them for tracking. Just adjust your amount to get closer to the calories you think you consumed.

I have fun with it. Don't be afraid to taste other peoples food either (obviously not from other peoples table). If something tastes sweet then it is not for you. Make sure vegetables are part of your strategy they are good for you and you need the fiber. Also remember the #1 rule when your food arrives. Protein first. There are a number of rules such as a piece of meat about the size of the palm of your hand (not including your fingers) is about all you should eat (probably less, but certainly no more). When you order a steak, make sure it is rare or medium rare, you probably need the iron the red meat will provide you. Make sure to include raw veggies too like from a salad or a vegetable plate, you need the enzymes from the raw veggies.

Happy Dining!

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About Me
Navarre, FL
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33.3
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Surgery
09/28/2012
Surgery Date
May 21, 2003
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