Eating at a steakhouse can still be a great option when you’re dieting, but you need to be careful when ordering. For example, a fried green onion is not your friend, and it can be so easy to get carried away with dips and sauces when it comes to apps. Plus, did you know that not all cuts of meat are created equal in terms of calories? You’ll learn all about this information and everything you need to know about ordering at a steakhouse to lose weight.
Know the different cuts of meat you are ordering.
Surprisingly, cuts of meat can vary greatly in calories. So you may want to stick with a top round cut, which has fewer calories than prime rib.
“Depending on the part of the animal used, the fat content (and therefore calories) can differ considerably,” explains Annette Snyder, MS, RD, CSOWM, LD, from Top Nutrition Coaching. “High-fat cuts like rib-eye/prime rib ([approximately] 83 calories per ounce), Porterhouse ([approximately] 70 calories per ounce), or filet mignon ([approximately] 76 calories per ounce) are among the highest in calories. The leanest cuts include tip steak ([approximately] 59 calories per ounce), top round ([approximately] 52 calories per ounce) and top sirloin ([approximately] 60 calories per ounce).”
Never go out to eat on an empty stomach.
When you’re trying to lose weight, it’s wise to have a healthy, light snack an hour or two before going to dinner. This way you can “turn down the volume” if you feel hungry.
“It helps you when you’re making choices about what to eat, and it helps you eat more slowly rather than desperately fast,” Snyder says. “Think about the last time you were too hungry: Did you have the patience to prepare or wait for a balanced meal, or to savor the taste of the food? Did you also end up feeling full?”
Pay attention to portion sizes.
Ah, the big juicy steak! It can be incredibly tempting to order a large hunk of meat accompanied by a generous portion of your favorite side dish. But listen. An eight-ounce steak may be “small” at some steakhouses, but Snyder cautions that it’s double the recommended serving per adult meal.
“A standard 3.5-ounce serving is like a deck of cards plus an extra bite,” says Snyder. “An ounce of cooked meat, for reference, is the size of three dice. Then you get to the sides: a standard serving of cooked starch (potatoes, rice, pasta) is half a cup, or about a small handle For sauces, know that butter contains. [100+] calories per tablespoon, or the size of a small thumb or half a ping-pong ball. Now think about the pile of sauce on the plate. A little goes a long way.”
Remember to share the portions with your dining companion(s).
Splitting portions is a great way to enjoy a fattier cut of meat without consuming excessive calories because you’re only eating half of it.
Snyder suggests: “Go for the smallest portion available, because [it will still] provide enough for more than one person. If it’s a rich side dish [you want]the same rule applies: share the love! »
Check the menu in advance.
By knowing your options before you even arrive at the restaurant, you can discover all the sauces, ingredients, nutritional information and preparation techniques you need to know to make an informed decision.
“[It’s] less stress too, because you won’t be sitting at the table, hungry and in front of the waiter waiting while you make a hasty decision that you might ultimately regret,” says Snyder.
Choose your side wisely.
Even vegetables can provide a ton of unnecessary calories. (We’re looking at you, creamed spinach!) Another great example is the ever-popular wedge salad, which is usually drizzled with blue cheese vinaigrette and bacon.
“Baked potatoes are another good option instead of buttered, fried, or otherwise ‘enhanced’ potato dishes: save the melted butter and add your own controlled amount at the table if necessary,” suggests Snyder.
Hold the cocktails.
Not only do cocktails contain tons of extra calories, but the alcohol can also whet your appetite.
“Space out drinks with water or sparkling water if you can,” suggests Snyder. Good lighter options include vodka with club soda, dry white wines (red goes well with steaks, so if you must, opt for dry varieties with less sugar), light beers, gin and diet tonic, or hard seltzers. “.
Consider other proteins on the menu.
There are usually always other protein options on a steakhouse menu. Lobster tail, for example, is a delicious and smart choice because it’s packed with omega-3 unsaturated fatty acids. Be careful though, because butter can really derail your weight loss efforts.
“Oysters on the half shell (also high in healthier fats) are another tasty choice,” suggests Snyder. “Grilled shrimp (make sure it’s not fried or drowned in butter) is also great and pairs well with rice and vegetables. A shrimp cocktail would also work.”
Hold the sauce or proceed with caution.
Many sauces have a heavy cream base, including béarnaise, hollandaise, blue cheese, pepper, compound butter, horseradish whipped cream, etc.
What are the right sauces to choose? According to Snyder, “red wine sauce is a decent option, because it contains dry red wine, smaller amounts of butter, and various herbs and aromatics. Chimichurri sauce is based on olive oil, spices and red wine vinegar If you don’t,” If you don’t have lighter options available, consider getting a dish that doesn’t use any or split the serving.
Make sure your plate has lots of colors.
A good habit is to let your vegetables shine, that is, not to cover them with cream sauces. If you can’t see a vegetable clearly, consider something else on the menu.
“Look at your plate: is there any color? Or is it mostly beige-colored meat and potatoes, bread, etc.? Try to have half your meal come from of plants (like vegetables), about a quarter of the meal on a starchy side if you like, and the other quarter of the meal is protein,” says Snyder.
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