By Priya Rawat – Accredited Practising Dietitian

Eating out after your weight loss procedure? 

Many of our patients become anxious at the thought of eating out after a weight loss procedure and rightly so. It’s a whole different way of eating and thinking about food. Here are some useful tips on how you can continue your weight loss journey and enjoy social eating without feeling like you’re missing out!  

Research the menu:

  • Assess the menu to see what options are provided that help align your health goals and keep you on track. 
  • This will allow you to feel more confident and prepared and not choose the wrong foods or be in hurry when ordering. 

Choose the appropriate portion size:

  • With your weight loss procedures, your portion sizes can range from 1/4 – 1cup. To help stay within your weight loss goals, select dishes from the Entrée/Starter menu. 
  • As restaurant portions are much bigger, ask for a takeaway container for left overs. 
  • Consider ordering an entrée size meal instead of a main size meal. 
  • Share a meal between your friends / family to decrease the portion size.

Practice Mindfulness 

  • When in a social setting, it is very easy to be overfull which can increase your symptoms and discomfort. 
  • Chew your foods thoroughly. 
  • Take small bites and take your time to eat – to balance your hunger/full hormones. 
  • Eat until you are satisfied, not full.
     

Sip on your fluids 

  • Avoiding drinking large amounts and eating at the same time 
  • Wait 30mins after you finish eating before you consume a moderate volume of fluid.

Limit empty calories. 

  • This term is a way of describing foods which have a high calorie load but have little nutritional value. These include alcoholic drinks, mocktails, cakes, chocolates and desserts etc Since portions sizes have been reduced so much after a weight loss procedure, it is important that what you eat helps keep you nourished and is functional