- Eat the vegetables/salad (as much as you want), protein and fat portions over starchy carbohydrate:

If you do eat the starches on the plate try to keep it to a handful sized portion e.g. piece of bread, one roll, 3-4 potatoes, small handful of chips etc. See how you feel afterwards – tired? Craving more straight away? Then cut back and have more protein and fat. Satisfied until the next snack? Good! Satisfied at first then hungry after? Try a few more starches at the next meal.

It's all about finding what proportions of macronutrients work for you.

- Try not to have starchy carbs on the dinner plate (ask for extra veg/salad) if you have to have dessert.

- Try not to have starchy carbs on the dinner plate if you choose to drink alcohol.

- Choose the meat (or fish) and vegetable entrée:

Most restaurants will have a meat and vegetable entree such as grilled chicken and steamed vegetables. If they don’t – you can always see if they can make you one. A common dish is also salmon and steamed veggies. Even better, ask if they can make it as a main size.

- Don’t be afraid to substitute the sides: 

Substitute the sides for a more grain-free option. For example, if the dish is chicken with rice; ask for vegetables, a salad or soup instead of the rice. Just be sure to ask for an array of vegetables, as you might end up with half a plate of steamed broccoli only!

- Choose the 'naked' burger option:

Or...ask to swap the buns and/or chips for extra salad. Asking for this always gets a laugh too :-D

- Create appetisers into a meal:

Many appetizer sections will have an array of soups, salads and other grain-free options such as sweet potato fries. You can always double up and eat a few of them as a meal. e.g. sweet potato fries, chicken and vegetable skewers and spring rolls. It might end up costing a bit more, but is better for your health and fat loss.

- Choose salad:

But check the ingredients! Salads are often a great option, as most of them will be grain and gluten free. Read the ingredients of the salad dressings as well, how much sugar is involved? You can always ask them to put the dressing on the side (to eat less) or make you a standard balsamic vinaigrette dressing instead. If at all possible, choose restaurants that offer a do-it-yourself salad bar. This is a great way to control what is going into your meal!

- Say no to a side of bread:

Most breakfast dishes come with some sort of toast or side pastry, and many entrees come with a side of garlic toast. To avoid temptation altogether, ask to omit these items and if you like, add additional fruit or vegetables to your plate. Sometimes a well timed handful of nuts or even a good healthy protein bar before you leave to go out can curb the 'bread urge'

- Stop when you are satisfied:

Before you are stuffed! Taking time to eat can also curb this as gives enough time for your hunger hormones to catch up. Ever notice how kids jabber all the way through their meals and stop when full (even with dessert!)? Likewise if you are talking a lot as you eat you often have less across the meal

- Drinks: play safe with water, tea and coffee. 

Try to avoid all sugary and processed drinks including fizzy drink, diet fizz and cocktails. Stick to water, tea, and coffee. If you want to flavour up your water, you can ask for “lemon water” or “water with a slice of cucumber".

Remember: All of this advice is great and will be worthwhile, but only if you cut down the alcohol. It really does play havoc on blood sugar, has 7 basically useless, fat promoting, liver straining calories per gram.

If it is a big evening, make sure every second pint is water which will help with hydration and hopefully ingesting less alcohol. Wine spritzers (half wine half tonic water), vodka or tequila are the better options.

And don't forget, if you're on holiday – it's a holiday and food is a huge part of that! Allow yourself to eat what and how much you would like for a couple of meals. Acknowledge this and enjoy it for what it is, just don't make a habit of it. You haven't blown anything – some people actually find it helps to remind them just how awful they feel on some foods and how good they feel sticking to veg/protein and fat limiting the amount of starch.

Also note that the 'wagon' never leaves your side and if you fall off it just get back on and carry on!

Enjoy those moments!

Kim