Loves fastfoods, but wants to lose weight

DEAR Dr. Fritz,

I am one of your avid readers. I am just concerned because I am one of those who do really eat at fast foods – and yet, I wanted to lose weight. I know there are a lot of fats there. I can’t help eating at these fast foods because of my work. I just don’t have a lot of time to prepare my own foods. What can you suggest?

Thanks for your help. More power!
Marcia A.

Dear Marcia A.,

I know there are a lot of fats lurking in your burgers, French fries and fried foods. They’re like a thousand calories and counting. Anyway, this doesn’t mean – you can no longer eat at your favorite fast foods -- if you wanted to lose weight. But, I do hope you'll follow these suggestions -- by heart!

1. Choose water

Remember that soft drinks, shakes and other flavored juices are full of calories. As a matter of fact, a large soft drink can get you 500 calories in a flash.

2. Pick Lean Meats

Get foods that can be recognized – such as sliced beef or ham. Be sure to avoid sausages or bacons – because these has fillers, nitrates and salt.

3. Go for Whole Wheat or Multigrain Bread

Whole wheat or multigrain breads don't shoot up your blood sugar that fast. So, go for them!

4. Avoid the "Extras" and Appetizers

If you can, skip out those extra patties or cheese slice. They can save you a lot of calories.

5. Take Thin Crust Pizza Pie

Some rule of thumb: the thicker the crust, the higher your calories. Processed meats like pepperoni and fatty toppings add up to your calorie counts. So, go for veggie toppings instead.

6. Opt for some "old standard sauces"

These old standards are your ketchups, mustards and salsa. They have the fewest calories and may have vitamins A and C.

7. Shun away from fried fast food

If it’s possible, go for grilled chicken or meat. These have fewer calories, lesser fats and easier to digest.

8. Don't eat everything they serve

A serving of a meat is about the size of a deck of cards, which is about 3 ounces. So, if they gave you 12 ounces, you may eat only a portion of eat and take the rest at home.

9. Take your coffee black

Cut out any syrupy additions to your coffee. This can save you a lot of calories. So, say no to whip creams and go for sugar-free, if possible. If ever you need some creams, make sure it’s skimmed milk.

10. Chew your food well

Chewing your food 50 to 100 times before swallowing would take about 30-60 seconds a bite. If you do this, this can let you enjoy 20 minutes of your time to let your stomach tell your brain – that you are full – instead of devouring your food in a blaze. Don't forget that chewing your food really well – allows you to get more nutrition, too.

Good luck!

Dr. Fritz

(For your questions, you may send them to Meditalk, c/o Sun.Star Davao, Granland Building, R. Castillo St., Davao City or you may email them at dokfritz@yahoo.com.)