Fast Food And Excess Weight: Recommendations And Dietary Options

What to pay attention to when choosing fast food? Can overweight and diabetic people eat fast food? How to choose a more useful option of fast food?

We have all heard about the bad reputation of fast food, where they offer unhealthy food that has been heavily processed. Undoubtedly, overweight people should follow a proper diet, so it is best to avoid such establishments. However, there are several nuances that an overweight person should know about if he still decides to visit a fast food restaurant.

What to pay attention to when choosing fast food

It is important for overweight people to be careful when choosing fast food and know what their food is made of.

 

Before going to your favorite fast food restaurant, overweight people should pay attention to the following recommendations:

• Do not go to fast food restaurants if you are very hungry. Choosing food on an empty stomach is not a good idea. Feeling hungry can prompt you to make unhealthy choices or overeat. It's best to plan a trip to fast food after you've had something healthy, such as an apple.
• Learn before you buy. Due to high demand, the menu of many restaurants provides information on the calorie content and nutritional value of products. If this information is not available, use independent websites that provide facts about the dishes of different restaurants. Regardless of the source, knowing the details of the menu and planning possible food choices is what will help you avoid impulse orders.
• Drink water instead of soda . Because of the high sugar content, which can cause a spike in blood sugar, people with diabetes should avoid carbonated beverages. Replacing soda with water helps avoid excess calories and blood sugar, as well as reduce hunger.
• Eat slowly . The brain needs at least 15 minutes to understand that the stomach is full. Eating slowly helps to avoid overeating.
• Limit the number of visits. Most experts in the field of health and well-being recommend limiting the number of visits to establishments specializing in fast food. Once or twice a month will be quite enough.
• Take small portions. Refuse if the seller offers you to increase the portion size. Of course, a small portion is also quite high in calories, but certainly to a lesser degree than the average or the largest.
• Beware of ready-made sets. Of course, any fast food restaurant is more profitable to sell you a ready-made set menu than one or two items to choose from. Therefore, do not hesitate to take a salad and a sandwich instead of the suggested set of a burger, fries and a sweet drink.
• Pay attention to the quality and composition of salads. In fast food establishments, salads are not given enough attention, so they can be worse than the main dishes. Avoid salads that contain fried chicken, fatty dressings, cheese and croutons, which add calories and affect blood sugar. Choose salads with light sauces, grilled chicken, without croutons and cheese (or with a small amount).
• Frying is evil. It's best to avoid deep-fried foods such as chicken nuggets, French fries, and tacos.
• Change priorities. Choose salads, fruits, vegetables over fries and hamburgers whenever possible. Make healthier food choices.

A healthy alternative

Fast food is not always hamburgers, French fries and several milkshake options. Now you can find fast food restaurants representing different cultures and countries. This can become another obstacle in the choice of healthy food for people with diabetes. We will help you figure it out.

Italian fast food

 

Italian fast food restaurants usually don't offer anything other than different types of pizza. It is better for overweight people to avoid pizza and pasta with a high carbohydrate content. Instead, you can choose meatballs, salads and grilled chicken, if such items are presented.

Chinese fast food

 

The best Chinese food is steamed. If you are overweight, it is better to choose stewed broccoli and chicken on a plate with brown rice instead of white. Most Chinese noodle dishes, such as lo mein, should also be avoided due to their high carbohydrate content.

American fast food

 

The fast food nation is answering for those it tamed. So, American vegetable or bean soups, salads with fried fish, tofu or chicken, burgers with lettuce instead of a bun and steamed vegetables are always healthier than a cheeseburger, fries and soda.

Mexican fast food

 

Mexican fast food restaurants usually offer tacos, burritos, and tortilla chips. However, recently, taking into account the wishes of consumers, more salads and vegetable dishes began to appear in such establishments. Grilled chicken salad with beans, avocado and salsa, as a seasoning - just what you need.

Grilled chicken tacos on soft corn tortillas with little or no cheese, avocado and grilled vegetables are also usually an acceptable choice.

Beware of tacos wrapped in fried tortillas, as they are high in fat and calories.

Feel free to ask questions that interest you

If you have any doubts, don't hesitate to ask the fast food restaurant staff or tell them about your food preferences.

Here are some questions to help people with diabetes make healthy choices when ordering food at restaurants:

• Are there less calorie options for the meal?
• Are there special menu items for people with dietary restrictions?
• Can I see the nutritional value of a meal?
• Are there healthier alternatives to the meal, such as vegetable sticks instead of fries?
• Can I order the burger without the bun (as I don't want to eat simple carbs)?

Fast food is not the best option for people with diabetes, as fast food usually contains a lot of sugar, salt and fat. Even the healthiest options are subject to processing. Overweight people are advised to check their blood sugar levels 2 hours after eating fast food to find out how such food has affected their health.

Avoid fast food restaurants, except in special cases. If you still decide to eat fast food, order the most healthy dishes on the menu, which will have a minimal impact on the overall diet and your health. Small portions and planning are two main criteria that should be taken into account when choosing fast food.