Controlling one’s diet is essential for effective weight loss. People avoid greasy and sugary foods while opting for protein-rich yet mild-tasting meals. Eating out is one of the biggest challenges in dieting, as restaurant food is often high in fat and has intense flavors to enhance taste. However, not all restaurant meals are bad for weight loss. Here, we introduce restaurant foods that can be enjoyed in moderation while dieting.
Grilled Chicken
Most chicken dishes available outside are deep-fried, which means they are high in fat and calories. Fried chicken, in particular, contains trans fats that increase inflammation, LDL cholesterol, and triglyceride levels. On the other hand, grilled chicken does not use oil, so it is much lower in calories. It also eliminates concerns about excessive salt and fat intake from fried chicken skin. Choosing grilled chicken instead of fried options can help maintain a healthier diet.
Beef
Eating beef at a restaurant usually involves various side dishes, sauces, and even dessert, such as naengmyeon (cold noodles), leading to high calorie intake. However, beef itself is not extremely high in calories. Beef is rich in vitamins essential for fat burning and contains creatine, which supports muscle strength, making it an excellent choice for those on a diet.
Salmon
Salmon is a great diet-friendly food, containing only 120 kcal per 100g. It has no carbohydrates, only 3.8g of fat, and 20g of protein per serving. Additionally, it is rich in DHA, an omega-3 fatty acid that promotes cardiovascular health. DHA also plays a role in brain cell development, enhancing memory and learning ability. However, limiting the amount of sauce typically served with salmon dishes is best.
Tacos
Tacos, a Mexican dish made with tortillas filled with meat, seafood, vegetables, and cheese, can be considered a diet-friendly food. They provide a good balance of dietary fiber and protein while promoting satiety. Tortillas are often made with whole wheat flour, which contains fiber and aids digestion. Onions, commonly used in tacos, help regulate blood sugar, while tomatoes provide antioxidants that support blood pressure regulation.
Pasta
Pasta dishes with rich sauces can be an obstacle to dieting. However, pasta, mainly made from durum wheat, is high in protein and can be beneficial for weight management. Durum wheat has a coarse texture and breaks down slowly during digestion, leading to slower carbohydrate absorption. As a result, pasta with minimal sauce—especially those seasoned with olive oil—is a good choice for dieters.
Braised Pig’s Trotters
Meat dishes like jokbal (braised pig’s trotters) and bossam (boiled pork) can positively impact a diet. These protein- and fat-rich foods provide long-lasting satiety, making them great pre-workout meals. They are especially recommended for those who struggle with frequent hunger. However, it is important to avoid eating them with salty dipping sauces. Instead, pairing them with various vegetables is the best way to enjoy them healthily.
Burgers
Although hamburgers are often considered high-calorie fast food, they can be part of a healthy diet when eaten in moderation. A well-balanced burger with fresh meat, moderate carbohydrates, crisp vegetables, and natural cheese provides a mix of essential nutrients. However, it is best to avoid pre-packaged convenience store burgers, which are classified as ultra-processed foods. Additionally, burgers made with processed cheese slices or bacon are not recommended.
Poke
Salads are one of the most commonly consumed meals among dieters. While salads are undoubtedly healthy and effective for weight loss, relying solely on them for every meal is not ideal. A lack of carbohydrates can lead to insufficient energy and difficulty maintaining satiety. Instead of salads, poke bowls, which combine fresh vegetables with appropriate carbohydrates, can be a better alternative for balanced nutrition.
Keto Gimbap
Keto kimbap is a variation of traditional Korean kimbap that replaces rice with eggs. As keto-friendly dining options become more popular, keto kimbap is an excellent choice for those craving a filling meal. It is high in quality fats and protein, making it much more diet-friendly than rice-based kimbap. However, eating keto kimbap is essential—pairing it with high-carb foods like instant ramen or tteokbokki could negate its health benefits.
Shabu-Shabu
Shabu-shabu is an excellent option for those craving warm, comforting food. This dish provides a well-balanced meal of meat and vegetables, making it an excellent choice for maintaining nutritional balance. The meat provides protein and iron, while the vegetables supply fiber and vitamins. Since diners can control the timing of ingredient additions, eating shabu-shabu slowly can help prevent overeating.
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