What's the healthiest takeaway for weight loss? Your guide to smarter choices

According to research, many popular takeaway meals are high in fat, salt, and calories, often served in large portions that promote overeating. For those on a diet, knowing what's the healthiest takeaway for weight loss? is crucial to stay on track without missing out on flavor.

Quick Summary

Balancing weight management goals with takeaway cravings is achievable by making informed choices. Learn to identify low-fat, low-calorie, and high-protein alternatives from popular cuisines and fast-food chains. Smart swaps and mindful ordering can transform a normally indulgent meal into a nutritious one that supports your diet.

Key Points

• Choose Grilled or Steamed: Opt for grilled, steamed, or stir-fried items instead of deep-fried or battered foods to significantly reduce fat and calories.

• Prioritize Lean Protein: Select meals with lean protein sources like chicken, fish, or tofu, which are more satiating and lower in saturated fat than red or processed meats.

• Boost Vegetables: Ask for extra vegetables in stir-fries, salads, and curries to increase fiber and nutrient content, which helps you feel full longer.

• Mind Portion Sizes: Takeaway portions are often large; consider sharing a meal, ordering a smaller size, or saving half for a later meal to manage calorie intake.

• Avoid Creamy Sauces and Dressings: Opt for tomato-based sauces, salsas, or light vinaigrettes instead of high-fat, creamy sauces and dressings, and always ask for them on the side.

• Choose Healthier Carbs: Substitute fried rice, refined flour naans, and deep-dish pizza crusts with plain boiled rice, whole wheat chapattis, or thin crust pizza.

• Control Your Hydration: Drink water or unsweetened tea instead of high-calorie, sugary beverages to cut down on empty calories.

Balancing a weight loss journey with a busy lifestyle can be challenging, especially when the convenience of takeaway beckons. While many perceive all takeaway as unhealthy, it's possible to enjoy your favorite cuisines by making smarter choices. The key lies in understanding which cooking methods, ingredients, and portion sizes align with your nutritional goals.

Navigating Cuisines for Healthy Takeaway

Many different cuisines offer dishes that can be easily adapted to a weight-loss diet by focusing on fresh, non-fried ingredients and mindful ordering.

To find healthier options when getting takeaway, focus on grilled, steamed, or stir-fried items rather than deep-fried or creamy dishes. For example, in Indian cuisine, tomato-based curries and tandoori chicken are preferable to rich kormas or fried starters. With Chinese food, choosing steamed dishes, like fish or vegetable stir-fries with plain rice, is healthier than fried options like sweet and sour pork or egg-fried rice. Thai and Vietnamese cuisines often feature fresh ingredients; look for non-deep-fried items, clear soups, or stir-fries with lean protein and vegetables.

Smart swaps can also make takeaway favorites healthier. For burgers and kebabs, choose grilled options, opt for smaller sizes, add extra vegetables, and consider skipping the bun or choosing a lettuce wrap. With pizza, a thin base with vegetable toppings and lean protein is better than deep-dish with processed meats. For Mexican food, a burrito bowl with lean protein, vegetables, and salsa is a healthier choice than a wrap with lots of sour cream and cheese. A comparison of some healthy takeaway options and their swaps is available {Link: GoodtoKnow https://www.goodto.com/wellbeing/how-to-have-a-healthy-takeaway-the-best-and-worst-options-on-the-menu-40275}.

Beyond just the dish, making healthy choices involves portion control, reading menus carefully for cooking methods and nutrition information, choosing water or unsweetened drinks, and adding your own healthy sides.

Conclusion

Enjoying takeaway doesn't have to hinder weight loss. By selecting cuisines with fresh ingredients and healthier cooking methods, and by making smart swaps, you can have a tasty meal that supports your diet. Prioritize grilled, steamed, or stir-fried options, increase vegetables, control portion sizes, and choose leaner proteins. With a little planning, you can enjoy takeaway while working towards your weight goals.

Frequently Asked Questions

Which cuisine is generally the healthiest for takeaway?

Vietnamese and Japanese cuisines are often considered the healthiest for takeaway due to their use of fresh ingredients, lean protein, and lighter cooking methods like steaming and grilling.

How can I make Chinese takeaway healthier for weight loss?

To make Chinese takeaway healthier, choose steamed or stir-fried dishes with plenty of vegetables, opt for plain boiled rice over fried rice, and avoid anything listed as 'crispy' or battered.

What should I avoid when ordering Indian takeaway?

Avoid creamy curries like korma or masala, high-fat starters like samosas and bhajis, and rich breads like naan. Instead, choose tomato-based curries, lentil dishes (dal), and chapatti.

Are salads from fast-food places always a healthy option?

Not necessarily. Salads can become calorie-dense with high-fat additions like cheese, bacon, and creamy dressings. Always choose a light dressing and ask for it on the side to control the amount.

How can I reduce the calories in a fast-food burger?

Order a single-patty hamburger without cheese or mayonnaise, opt for a grilled chicken patty, and replace the fries with a side salad or fruit.

Is it better to choose thin-crust pizza for weight loss?

Yes, choosing a thin crust over a deep-dish or stuffed crust significantly reduces the calories and refined carbs per slice. Toppings like vegetables and lean protein are also better choices.

How do I control portions when ordering takeaway?

Order a smaller-sized meal, share a main dish with a side salad, or save half the meal for another day. This helps prevent overeating due to the large portion sizes typically served.