Lose weight and still eat McDonald’s and Nando’s – expert’s top picks for dieters
WHEN you're counting the calories or on a fitness hype, it might feel as though food from your favourite high-street restaurants is totally off the menu.
However, it turns out you can still lose weight and eat at places like Nando's and McDonald's - as long as you make the right choices.
Some dishes can contain as few as 350 calories and actually having a little of what you fancy is said to be the key to sustainable weight loss.
"The idea of not being able to eat out when on a diet is a complete myth," Terri Ann Nunns previously told The Sun.
Here, top nutritionists reveal the best meals to eat at a selection of your favourite restaurants if you're still trying to shed the pounds.
Nando's
Yep, you can still have that cheeky Nando's - even if you are watching you are watching your weight.
With so much on offer, it can be peri hard to navigate the menu - but it turns out the Portuguese-style chain offers a whopping 45 dishes under 500 calories.
A quarter chicken breast is is only 278 calories, while lots of side dishes are also under 300 - meaning that you can easily build a high-protein, low-calorie meal.
In particular, Pippa Campbell, a Jersey-based nutritionist and weight loss specialist, suggests going for a plain Peri Peri Grilled Chicken burger which has just 387 calories.
She said: "Chicken is a good source of protein which balances blood sugars and provides essential amino acids.
"Add a side of broccoli at only 12 calories which adds fibre to the meal and vitamin C."
For vegetarians, Healthspan's Rob Hobson, a registered nutritionist based in London reckons the Grains 'n Greens salad is "a great healthy dish that contains high amounts of fibre and protein".
He added: "It is light on calories so I would add the option of avocado (170 calories) which provides additional healthy fats to the dish."
In particular, it's important to pay attention to the sauce you're adding as Mango and Lime has the highest sugar content while its Extra Hot sauce has the most calories and saturated fat.
McDonald's
McDonald's and dieting are normally two words that don't appear together.
But trying to keep your calorie count down doesn't necessarily mean that you have to give up on the odd Maccy D's.
In particular, the McDonald's hamburger really isn't as calorific as you'd think as it comes in at just 250 calories - that's without the unhealthy extras like cheese.
However, expert Rob suggests going for The Spicy Veggie One - a tortilla wrap filled with red pesto veggie goujons with spicy relish, tomato, lettuce and red onion.
He told the : "This wrap is one of the few veggie dishes in the menu but is an okay option as it does have a good source of protein.
"It isn't a bad option if you are watching your weight and looking for something other than a burger but more exciting than a salad.
"The plain salad from McDonald's adds very few calories to this dish is you ask for no dressing and just a wedge of lemon so this could be another addition to your meal to up your vegetable intake and help to fill you up on fewer additional calories."
McDonald's also sells bags of carrots and fruit which are the perfect accompaniment to any meal - and an easy way of upping one of your five a day.
Burger King
It's hard to go to BK and pass up on what they're known for - their burgers - but you don't have to.
As long as you make some smart decisions and are willing to pass on the supersize, you can still have a healthy fast food meal.
The Bacon Cheeseburger Deluxe doesn't scream "healthy" but it contain's only 290 calories - it does have 14 grams of fat though.
However, nutritionist Pippa suggest going for the chicken fries instead of a burger, which are coated in a light crispy breading.
She said: "A better choice than the high saturated fat burgers and lower in carbs are the Chicken Fries.
'They have a good amount of protein per serving and protein is satiating.
"Add a side salad which has 0g of trans fats and provides some vitamins and minerals, and fruit for the sweet tooth instead of the ice cream and milkshakes on offer."
Wagamama
Whether you're a dedicated noodle slurper or a katsu fan - there's something healthy on the menu at Wagas for everyone.
Many of the dishes are made from items like nuts, veggies, lean proteins and broth meaning a lot of the meals are full of nutrition.
If you're not ready to ditch your favourite chicken katsu meal you can get the Naked Katsu Curry - which is a take on the original but just omits the white rice.
Top tips for eating out
The Hospital Group's Dietitian George Hamlyn-Williams has revealed his top tips for eating out.
- “Opt for tomato-based sauces instead of those containing cream, cheese, or coconut milk.”
- “Ask for certain components of the meal to be prepared differently if possible – such as poached eggs instead of fried, or baked potato instead of chips on the side.”
- “Go ‘bun-less’ when ordering burgers and swap out chips for a side salad.”
- “Avoid absentmindedly adding dressings or condiments to meals.”
- “Opt for leaner sources of protein, like grilled chicken or white fish, instead of pan-fried steak which will be higher in calories and saturated fat.”
- “Avoid starters that contain lots of cheese or batter, and instead opt for a healthier vegetable-based dish.”
Weight loss specialist Pippa said: "Chicken is good source of protein and tolerated well by most people.
"The brown rice option is better because it is a whole grain, provides a slower release of energy that keeps blood sugars more balanced.
"If you have the original Chicken Katsu Curry, which is double the calories, the panic breadcrumbs and white rice make it a high GI meal. Try omitting half the rice and asking for more salad."
Pizza Hut
A family favourite, nowhere does a deep-pan pizza quite like Pizza Hut.
While you may want to avoid the cheese stuffed crust offerings if you want to shed body fat, you can still find a ton of dishes to order.
You can just about order a slice of any pizza for under 220kcals, while dishes like mac 'n' cheese weigh in at 410 kcals a pop.
Zizzi
Zizzi has a whole menu dedicated to meals under 600 calories which makes it easy when you're trying to stay healthy.
One meal that is full of good nutrients is the Spiedini Pescatore, which is a mediterranean hanging skewer with smoked salmon fillet, shell-on king prawns, courgettes and peppers with a lemon butter and white wine sauce.
Pippa said: "This meal is a great source of anti-inflammatory omega 3 with the fish as well as the vegetables it's served with - herby potatoes and a baby gem salad.
More on diet and weight loss
"It's an almost perfect choice so you could only make it slightly better by adding some folate rich rocket."
If you're a vegetarian the Rissotto Funghi is a great option at just 439 calories.
It's worth saying that calories really aren't everything when it comes to deciding which options are healthiest.
Nutritionist Sarah Flower told us that while calories are "king" for weight loss and weight maintenance, "they don’t take into account the nutrient composition of the food - which is equally important for health and well being".
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