Forwarded by Atty. Raul Reyes, UP Sigma Rho Fraternity


The Top 3 Things to AVOID at Restaurants to Stay Lean and Healthy

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-selling program:  
The Truth about Six-Pack Abs

I've been traveling a lot for business in the last year, and I've noticed that most people totally fall off their fitness routines while traveling...

In fact, eating out at restaurants frequently is one of the biggest reasons why so many people fatten up while traveling.  It's almost damn near impossible to eat healthy when you dine out, UNLESS you follow a couple simple tricks that I use to make every restaurant meal healthier, reduce calories, and not lose control.

Here's a few tricks you can use to eat healthier and stay lean even while traveling on business or eating out any time for that matter...

The 3 most important things to avoid that are EVERYWHERE at restaurants are:

  • the deep fried foods
  • the refined starchy foods
  • and any sodas, juices, or other sugary foods (except whole fruits, which are great)

This eliminates the major food sources that do the worst damage in our food supply - the evil trans fats, the inflammatory refined vegetable oils, refined starches, and processed sugars.

This means trying to skip the table bread, skipping the french fries (that come with every single sandwich on every menu known to man), and reducing all of the heaping portions of rice and pasta that are often loaded on the plates as well.

Instead, try to order just meat, side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical fries, rice, or pasta that the meal probably comes with.

Almost every restaurant I've ever been to will always allow me to substitute veggies or a side salad for the fries or chips that almost always come with sandwiches or burgers.

Side note:  It always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I'm "not living" because I won't eat fries...

Yet they are always the first to complain that they are overweight and have "tried everything", yet can't get in shape.  I'm not sure why so many people think eating french fries equals "living it up"... I'm all for moderation with many things, but if there's 2 things that should be almost totally removed from everyone's diet because these foods are simply that evil... it's fries and sodas!

Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do...

Most people will eat a meal out such as this:

  • Sandwich or burger
  • fries or chips
  • soda or other sweetened drink

A MUCH smarter alternative for a leaner, healthier body is very simply this:

These 2 simple substitutions save at least 400 - 900 calories EACH time you dine out (depending on drink refills and fries portion sizes)... AND you're cutting out the most harmful foods to your body as well by avoiding the trannies and high fructose corn syrup.

Also, it may be rare to find this in most restaurants, but if you can find some that offer much healthier grass-fed beef burgers, it's a much smarter decision compared to grain fattened beef.

Side note:  a little-known way to eat full portions of rice, pasta, and breads and actually get away with it without packing on the bodyfat is to make sure to schedule a high intensity full body resistance training workout before your scheduled meal time.

Sometimes it may be hard to fit the workout into your schedule right before the meal event, but if you can, the meal can be your "post-workout meal", in which case, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.

A cardio workout WON'T cut it for this... it must be high intensity resistance training to deplete enough muscle glycogen to handle restaurant portions ofcarbohydrates.

I hope these dining tips help you choose smarter and healthier next time you eat out. Feel free to share this article with your friends:



fat burning foods


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author of best-selling program:  The Truth about Six-Pack Abs


Related articles:

Energy Drinks: Fat fertilizer in disguise or real energy?

Does Diet Soda and other Diet Drinks Make You Fat?

Beware of these carcinogens in bread and cereal

Chemicals in canned foods and bottled water that can trigger stubborn belly fat



How to Get Rid of Belly Fat & Get Flat Abs - TAA homepage


© 2004-2010 Truth About Abs .com - Six Pack Abdominal Exercises, Flat Ab Workouts, How to Lose Belly Fat

We take your privacy very seriously. By entering, you agree to the terms & conditions and privacy policy
You can view our disclaimer here.

----- Forwarded Message ----
From: Mike Geary <>
To: Raul Reyes <>
Sent: Tue, April 19, 2011 12:15:17 PM
Subject: The top 3 foods to AVOID at restaurants (article)

You are receiving this newsletter because you have subscribed
to Mike Geary's Lean-Body Secrets Ezine from TruthAboutAbs.
You can always unsubscribe at any time at the bottom of any 
newsletter. Please note that replies to this email are routed
to a help-desk.

It's no secret that it's hard to stay lean if you're dining out frequently... but today's article shows you how to easily avoid the 3 foods at restaurants that do the MOST damage to your body.  Avoid these and you can easily stay lean while still enjoying restaurant meals.

The top 3 foods to AVOID at restaurants

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer | |

PS - if you liked todays article, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.

*Please note that due to high volume of emails, replies to this email can not be handled individually and are routed to a help-desk.


Irollie Marketing LLC
1802 North Carson St, Suite 108, Carson City
89701 Nevada, United States

Bene Nota: The views and opinions expressed here by the author are personal to him, and do not reflect the views and opinions of the website owners and administrators. Any issue or complaint about the article must be addressed solely to the author, who is solely responsible for the article.