Saturday, August 11, 2012

Eat Fast Food, Not Fat Food

I hear it all the time.

I can't follow a diet, I'm too busy. I'm on the road all the time. I have to eat fast food.

Well now there's no excuse. I've made a guide to get you through any situation.
So without further ado.


May sound crazy but done it plenty of times, I've made oatmeal with the in-room coffee pot by making hot water. Pour them oats in and Wah Lah. See it's not that bad. Not like I'm asking you to make a grilled cheese sandwich with an iron.
You can also make protein shakes.
If they have a fridge and microwave your set, just get some groceries.

While driving or flying you can eat oats in a ziplock bag, almonds as well. There's always protein bars as well.
If you're drinking enough water then Turkey Jerky is great. Beward of all the bathroom breaks from the water you're drinking to flush out the high sodium count.


They're okay but don't stuff yourself with bread or chips and dips. Also don't order anything fried.
You can order green salad with a light dressing and no croutons. 
Also Anitposto, or a Lettuce Wrap.

I've warned many people about commercial salads, but they can be eaten if ordered right. Go for the calorie reduced version if they have it.
But salads are great for adding the fiber you most likely won't get from your meal. So order one, just order it right.
What really ruins salads. The toppings. Avoid the Croutons, Cheese, Bacon Bits, Noodles, etc.
Nuts and Dried Fruit are okay in small portions, and watch those dressings.
In fact get your dressing on the side, that way you control the portion. You can even just dip your salad.
Stick with water. Stay away from soda, juice, milkshakes, and alcohol (especially if you're driving). You can have Unsweetened Ice tea, and even a glass of red wine.

Eat slowly. Won't know you're full till 20 minutes later.
Ordering first can help resist the temptation of eating like someone else.
Don't eat that whole giant plate. Eat like you would eat at home (considering you eat well at home).
Just because it's chicken doesn't mean it's healthy. Order Grilled not Crispy.
At Steakhouses, always ask for the lean sirloin and fillet and follow the NO BUTTER rule.
Order meat and veggies and if you need carbs order a dry sweet potato, baked potato, or even rice (get brown if you can)
Make sure to get your veggies steamed without butter. They try to sneak butter onto everything.
For instance, your meat. Ask for it to be cooked dry with no oil or butter.
Also your eggs, ask for it to be cooked in spray and not in butter. Make sure it's all egg whites as well.
Tell them NO SAUCE on everything.
Make sure to control portions. Don't double and triple layer your burgers. 
Same things with tacos, don't double and triple layer these either. Watch out for all the cheese they stuff in there as well.
If you do order sauces or dressings, get them on the side.

Try the Zen Chicken Pot Stickers
Shanghai Chicken Salad
Santa Fe Chicken Salad
Bruschetta Tilapia

Just because you eat well doesn't mean you can't eat food that tastes good. IHOP, the restaurant of the God's, you can get a Chicken Fajita Omelet with no cheese or sour cream.
also get some Harvest Grain and Nut Pancakes with no butter and sugar-free syrup

If you ever have the privelage of eating at the 4 Star Restaraunt known as Denny's, order the grilled chicken and egg whites.

I always order the Grilled Chicken with NON-BUTTERED VEGGIES
But you can order Shrimp, Lamb, Steak, or the Outback Special.

Go for a grilled chicken wrap or sandwich and skimp on the sauces, creams, and cheeses.

My dad makes me eat here every time I visit him. So I've had to figure out how to make the most of being surrounded by large chested women. I always go for the Mahi Mahi but you can get a grilled chicken salad or sandwich. Just keep away from the fattening dressings.
Don't let them fry anything you eat.
Keep your sauces low in sugar and fat.
Get your noodles and rice BROWN.
Get your vegetables steamed.
Some examples of what to eat:
Szechuan Shrimp
Shrimp with garlic sauce
Stir Fried Vegetables
Chicken Chow Mein
You can always sub Tofu or Chicken for the meats.
First of all, always make sure there's some protein found within all those noodles. Get some chicken, turkey, fish, or shrimp thrown in that bowl of carbs. Watch all the bread, pasta, cheese, wine, and sauces they throw at you.
Order wheat spaghetti if possible.
Stick with red, low fat sauces.
No pork allowed.
Watch out for cheese, keep it minimal.
Pasta will not be a great choice. If you have to, choose red sauce over white. But avoid all together if possible.
Pizza too. As much as it pains me to say. My favorite cheat food.
You should however go for chicken, steak, or fish with green vegetables. Pretty obvious.
Salad with protein and light dressing.
Broth based soup with protein and NO bread sticks.
If you're going to eat dessert, try to keep it fruit based.

Go for Chicken Giardino
Grilled Chicken Spiedini
Garlic-Herb Chicken con Broccoli
Chicken Scampi
Fra Diavolo
Venetian Apricot Chicken
They roast most of their meats and you'll also find a lot of goat and sheep in the menu. Don't worry I'll guide you through this cultural hurdle.
First of all, most of the seafood is a good choice. Use common sense.
Don't touch the high calorie sausage, pork, and duck.
Also avoid the sesame, peanut, and vegetable oil sauces as they're also high in calories and fat.
Use the soy, teriyaki, marinara, wine, sweet and sour, or lemon sauce instead.
Choose lo mein over pasta noodles.
Watch what you add. Tofu adds more protein, Egg adds more fat, and Potatoes add more carbs.
Don't let them fry your meat or your rice.
Lean beef, chicken, etc. with steamed veggies and brown rice is an example of how to eat healthy Mongolian and Thai.
Lot's of spice, protein, carbs, and fat. Similar to Italian in that aspect.
Spicy food is great for your metabolism!
First of all avoid the chips and dip. Don't touch either.
Guacamole is a killer in disguise. 
Stay away from the Sour Cream, and all the added Cheese they put on everything.
Did I mention stay away from the endless chips.
Chicken and Steak Fajitas are great! That's always what I order.
Always choose black beans.
Chipotle typically has some healthy choices.

Mansaf is a Jordanian dish that is made up of lean lamb, whey, and rice. Covered with flat bread and almonds. 
High protein, slow carbs, makes for a great dish for those that exercise often.

Maklooba is also a popular dish in Jordan, and Palestine as well. 
Chicken, Rice, lot's of veggetbles, and typically served with a salad.
Lean and full of protein.

Tabouleh is an unbelievably popular salad from Lebanon. 
Wheat, chopped mint and parsley, tomatoes, onions, olive oil, cucumber, and lemon juice.
Filling, low in calories, high in vitamins, fiber, and minerals.
Also, in case it interests you, it tastes great.

Kebab for those that don't know is just roasted meat with tomatoes and onions. 
You can add flat bread for carbs. 
Can't go wrong with this.

Get the Grilled Chicken Wrap or Sandwich. If you're sick of poultry and have to have a hamburger the Jr. Cheeseburgers are actually very low calorie options.
Also Chili and Mandarin Chicken or Chicken Caeser Salad's are good options.
If have to have a snack, get the small frosty. NOT THE TWISTED ONE.

Burger King
Breakfast get the Croissan Wich Egg and Cheese or BK Breakfast Shots.
For lunch get the Whopper Jr.(see a theme here), Veggie Burger, or Tendergrill WITHOUT MAYO or 4 piece Tenders (though lower in protein) or the Tendergrill Chicken Salad.

McDonalds for breakfast you can have the Egg McMuffin (which is what I had for breakfast a week ago at the airport), English muffin, or Sausage Burrito.
For Lunch you can have a PLAIN hamburger (weirdly is how I already ordered it as a kid).
For salads you can order the Premium Southwest or Caeser Grilled Chicken Salad. You can order it Crispy but will be higher in fat, calories, and carbs. But not horrible.
Desert you ask? Kiddie Cone is your best option. 

TACO BELL won't be so much of a TACO HELL if you follow these rulues

Fresco Fajita Burrito Supreme-chicken or the heavier Grilled Stuffed Steak Soft Taco.
Soft Taco Supreme and Gordita Chicken Supreme.
Fiesta Chicken Burrito is the only burrito I can reccomend unless you do weekly Iron Man competitions.
Lastly Dessert. Cinnimon Twists can't be missed.

Mini Subs are great for obviously being lower in calories.
Ham Mini Sub, Roast Beef Mini Sub, Turkey Breast Mini Sub. NO TUNA, too much Mayo.

Those there 6 Inch with 6 grams of fat or less MENU

12 Inch will be double whatever the 6 inch is. So you're looking around 600 Calories as well as a much higher carb count.

Only Breakfast I can reccomend is the Ham and Cheese.

Roasted Chicken Noodle, Chicken with White and Rice Noodles, Ministrone Soup.

No Dessert for You.

Dairy Queen

Don't ever eat breakfast there, but I doubt anyone thinks DQ for Breakfast.
If you have to get a Pancake Platter with Ham.

Grilled Chicken Wrap is great. Again if you're tired of chicken, you can get an original hamburger. Won't be as healthy though.

DESSERT is what they're known for, but that's all the more reason to stay away from it.

All I can reccomend is the DQ-Fudge bar WITHOUT SUGAR.
Possibly a small vanilla cone, but will be much higher in calories.
Breakfast get the Chicken Mini's

Chargrilled Chicken Sandwich is the best option all around.
Nuggets aren't bad but much higher in fat in calories.

Chargrilled Chicken Salad, or Chicken and Fruit Sald, and the Southwest Chargrilled Chicken Salad are all good in the hood.

Spicy Chicken Cool Wrap is decent.

Hearty Breast of Chicken is soup is good for a side item.

And for Dessert, Icedream may have a corny name but is actually not that bad as far as healthy desserts go.

Ham and Swiss Melt
Regular Popcorn Chicken
Roasted Chicken Fillet Sandwich
Chopped Turkey Club Salad

Roasted Chicken Caeser or BLT Salad WITHOUT Dressing and Crutons
Chicken Breast without Skin and Breading
Grilled Chicken Breast
And lastly Strips

Carls JR
All I can really reccomend is the charbroilded chicken sandwich.

Pumpkin pancakes without guilt. Made with almond meal and eggs.
Get great taste without ruining your waistline.
Servings: 5

You need…

  • 4 large eggs 
  • 3/4 cup egg whites 
  • 1 can of pumpkin 
  • 1 cup almond meal 
  • 1 teaspoon baking powder 
  • 1 teaspoon vanilla extract 
  • dash of nutmeg 
  • 1 teaspoon ground cinnamon 
  • cooking spray 

  1. In a medium bowl, mix all of the ingredients together. 
  2. Heat pancake griddle to medium heat and coat with cooking spray. 
  3. Cook each side about 3 minutes until brown, then flip and cook remaining side. 

Nutrition: One serving: 255 calories, 15g fat, 112mg sodium, 
11g carbohydrate, 5g fiber, and 19g protein. 

Spread the word if you want. You can  forward this newsletter to your friends, family and co-workers...unless you want them not be as in shape as you.

This is Steven Farmer of Austin F.I.T. signing out.

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