Marc Dietschweiler Guide Away Gainz Guaranteed Guide to eating out and on vacation On our way to the dream body, a few stumbling blocks stand in our way. One of them is eating outside of our own four walls. This guide should simplify that for you by presenting practical tips for maintaining the nutritional goals you've set. Table of contents 1. also follow away the tips of the nutrition crash course ............................................................................. 1 2. be aware of what you eat and actively choose ingredients ....................................................................... 1 3. choose low calorie cuisines ..................................................................................................................... 2 4. use alcohol sparingly and intelligently even when away from home and on vacation ................................ 2 1. also follow away the tips of the nutrition crash course Even on vacation or in a restaurant, we can implement the tips from the crash course and stick to simple rules. Especially in restaurants, it makes sense to preload with water or to reduce hunger with a low-calorie appetizer. Beware: salads are often real calorie bombs because of the sauces or certain contents like eggs. As a simple solution, choose a plain green salad with an Italian sauce; the French one is loaded with fat. 2. be aware of what you eat and actively choose ingredients Especially foods like burgers, wraps or pizza can simply throw a wrench in our diets if we choose ingredients on a whim rather than a brain. Following are some tips: • Skip the cheese. In the burger, as well as on the pizza, we can simply leave out the cheese, which does not contribute to satiety anyway. Thus, we save a lot of calories and it has a much smaller impact on the enjoyment of the meal than you think. • Choose vegetables as content/topping. With this we do something for our health, save money as well as calories and increase our taste horizon. For example, a pizza can be topped with broccoli, corn, spinach or olives, etc., which is a great taste experience and we feel much better afterwards (both physically and mentally)! • Leave out the fat. Often, greasy food in a restaurant is even more greasy than at home. This is because fat is a flavor carrier and restaurants and resorts are concerned about putting the tastiest, not the lowest calorie, dish on the customer's table. So leave out (cream) sauces, au gratin, oily or greasy desserts if possible. Tend more toward whole foods that are high in fiber. 1 Marc Dietschweiler Guide Away Gainz Guaranteed 3. choose low calorie cuisines Especially when eating out, we are often presented with different food options. Therefore, it is wise to limit yourself to certain cuisines or avoid certain ones. Here are a few good as well as bad examples, with non-running cuisines roughly in between. • Go: all kinds of Asian cuisine (like Thai or Japanese), Mediterranean cuisine (like Italian, Southern French), Latin American cuisine (like Mexican) or North African cuisine (like Israeli or Lebanese). • No-Go: typical Swiss and German cuisine as well as British and American cuisine 4. use alcohol sparingly and intelligently even when away from home and on vacation Especially on vacation or during a fine meal with friends, quite a bit of alcohol tends to flow. To prevent excessive fat storage, here are some tips: • Say No. People like to be skeptical at first, but they often respect your restriction a lot because of improvement-oriented reasons. • If you drink, then: o Limit yourself to one glass or choose the non-alcoholic option. o Do not drink drinks with sugar. For example, have the Rum-Cola poured with ZeroCola, this makes a difference! o If possible, do not eat anything during or after alcohol consumption. o It's best to eat your dinner and let it sit for a bit, then drink your alcohol. This way, most of it is already digested and your body can handle the alcohol without having to process any more macronutrients. After drinking, drink plenty of water and then go straight to bed, no matter how hard you still crave that kebab! 2
