By Dr. Beverly Yates, Founder PCOS Weight Loss

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In this discussion you’ll discover some PCOS diet tips you can follow when you go out to eat at restaurants so that you don’t sabotage your weight loss goals…

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If you’re losing weight, paying attention to what you eat is essential in restaurants, especially for those with PCOS (polycystic ovarian syndrome).

Finding Out What’s in the Food

While it’s tempting to indulge while eating out, doing so will backlash. To avoid unpleasant surprises, ask questions.

You may think it’s impolite to ask questions about food preparation, but it’s the best way to know if added calories or fats are in your food. For example, if an appetizer comes with a sauce, find out what is in it. Some sauces are very high-calorie.

If you have a problem with a specific food, ask if it’s in any dishes where it might normally appear, even if it’s not listed on the menu. Watch out for gravies, because they tend to contain flour, and refined flour is no good for those with PCOS.

However, sauces based on grapefruit juice or lemon or lime may be OK, provided they’re not made with cornstarch, which can spike blood sugar. If you’re concerned about the possible ingredients in a sauce, ask for the dish to be served without it. If necessary, simply tell the waiter that you are allergic, which tends to make restaurants pay closer attention.

Don’t make any assumptions: even steamed vegetables may be served with butter, so ask ahead of time. In addition, salads may have cheese, croutons or bacon bits, so stipulate that you do not want them.

Just like it’s acceptable to ask questions about your food, don’t be afraid to send it back. Remember that the restaurant is a business and exists to serve you and to meet your needs.

Keep in mind what’s at stake: one problematic meal can lead to 2 or even 3 pounds of weight gain for women with PCOS. You are important enough to be insistent on having your food prepared the way you need. If you have trouble making these requests for yourself, imagine you’re asking on behalf of a loved one.

Portion Control

Typically, American restaurant portions are enormous. To make sure you eat the right amounts, follow these simple guidelines.

For proteins like meat or fish, the right amount is about the size of your palm. The vegetable portion can be the size of the surface area of both hands. Make sure your fiber is about three times as much as your protein. Look especially for dark leafy greens, and leave the grains off. Avoid anything with flour, as well as processed foods.

At dinner parties, where a host or hostess might fill your plate for you, decline anything that doesn’t fit with what you should be eating. You can avoid awkward situations by talking to your host ahead of time about your requirements. If necessary, you can always point out that it’s a doctor or nutritionist’s orders.

Making your needs clear in a warm, friendly way should prevent any hurt feelings. Or, you can just let them fill your plate and then monitor how much you actually eat, perhaps even asking them if you can take the rest home.

It often helps to have a plan before you go to a party. For example, you can resolve to focus on the fresh veggies instead of, say, crackers. Or you can replace corn chips with cucumber slices. Remember that most dips are out, except for salsa, which tends to be a low-calorie, low-blood-sugar option. The exception, of course, would be fruit-based salsas like mango salsa. If shrimp is available, that’s a good way to fill up, since it’s a lower calorie option. You can bring your own salsa if you want to be sure there’s a viable dipping option.

For more PCOS weight loss tips and secrets, visit PCOSWeightLossTips.com. There, you can sign up for the email list or get the Ultimate PCOS Weight Loss Herbs and Supplement Guide.

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PDF Summary

Dr. Beverly Yates is an expert on weight loss and women’s health including PCOS Weight loss. She has over two decades of clinical experience, and she uses her problem solving skills to help other women solve their weight loss problems. For more FREE PCOS Weight Loss Tips and Secrets, and to buy the Ultimate PCOS Weight Loss Herbs and Supplements Guide, check out http://www.PCOSWeightLossTips.com.

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