What to order on a diet?

So, you are afraid of eating out at a restaurant for fear of blowing your diet? We show you how to enjoy an amazing meal with friends and family, and watch your waistline at the same time

It's been months since you started keeping a food diary. It's a torture, but you've been avoiding fast food like the plague. Tempting though they are, calorie bombs like chocolates and cheesecake are off limits ever since you went on a diet. Results are showing and you don't mind the regimented meal plan, but what you miss is the meeting friends over dinners and lunches. Ever since this diet happened, you cringe at such invitations — even breakfast is out of the question. It's time you got your social life back on track. We picked three top diets and asked experts to recommend what to order.

Low GI Diet

Also known as the Glycaemic Index Diet, this is a diet based on foods with a low Glycaemic Index, which refers to how a food affects your blood sugar levels.

Opt for

-Vegetables, either in the form of a main course or some side dishes, to replace the chips, rice or potatoes that you might ordinarily have ordered.

-Salads, either as a main course, as a starter or as a side dish.

-Protein-based foods, such as lean meat, fish, chicken and pulses. The protein in these foods will help to significantly lower the GI rating of your overall meal.

-Fruit-based desserts instead of those laden with refined flour, sugar, and fats.

-Oily fish and avocados — although the fat content and therefore the calorie content of these foods is high, they are full of good, healthy essential fatty acids.

Indian

Order tomato or vegetable-based curries, tandooristyle meat marinated in yoghurt and spices and then cooked in a clay oven. Tikkas are lower in calories than many other curries because they are dry-roasted in a clay oven, but watch out for the high-fat sauces often served with them. Side salads and vegetable side dishes are great, as are dishes based around lentils, pulses and vegetables, such as dhansak and dal.

Pan Asian

Call for clear soups. Your main course dish can be based around vegetables or lean proteins, such as fish, pork or chicken. Noodle-based dishes, such as chowmein are fine, but avoid fried noodles wherever possible. Thai salads, steamed and stir-fried dishes fit the bill.

Italian

Go for salads, but use balsamic vinegar and small amounts of olive oil to dress your salad instead of high-fat alternatives, such as m ayo n n a i s e. Pick pastas with tomato-based sauces, such as arrabbiata or napolitana, instead of cream or cheese-based sauces, such as carbonara. Include olives and spinach leaves either in salads or on pizzas. Lean grilled meats, such as chicken, fish (especially fresh tuna, which is high in essential omega-3 fatty acids) are acceptable proteins. The lowest-GI pastas are fettuccine, spaghetti, vermicelli, linguine and macaroni.

Low-carb, high fibre, high protein diet

"This is one of the simplest diets to follow when you are eating out. It is not a diet per se but more of a lifestyle," says Rohit Gambhir, Executive Chef, Trident, Bandra Kurla.

Opt for

Start with a clear soup, then order grilled/steamed preparations of cottage cheese or a meat of your choice, and vegetables. If you crave something sweet, opt for a sugar-free dessert like a sugar-free sorbet/gelato.

Indian

Stick to kebabs and dals sans the rotis. Choose gravies made with yoghurt instead of cream. Your appetiser could be Paneer Tikka, Dahi Ke Kebab, Tawa Machli or Tandoori Chicken. For main course, order Nalli Roganjosh, Paneer Khurchan or Palak Paneer.

Pan Asian

Pan Asian food is the easiest to order on the low-carb, high-fiber, high protein diet. Tofu is a common source of protein in China. So, replace protein sources rich in saturated fat — like beef and pork — with the versatile tofu. Stir-fry dishes, especially with bok choy and broccoli are the safest bets.

Italian

Order the meats, cottage cheese options and grilled vegetables. Your starters could vary from the classic caprese salad, to Roast Chicken Roulade. Steamed clams or mussels are common antipasti. For the main course, order snapper with olives, salmon with vegetables, mushroom and mozzarella filled chicken breast.

Macrobiotic diet

Originating in Japan, this diet combines elements of Zen Buddhism and vegetarianism with the intention of promoting good health and an environmentally friendly lifestyle..

Opt for

In the case of processed foods such as soy sauce, miso, vinegar, etc, it is best to eat those that have been processed according to traditional methods.

Indian

A Macrobiotic diet is as close to a perfect sattvic diet as you could hope for. Ask for whole-wheat chapatti, vegetable rice biryani and dishes with cauliflower. Avoid dishes with chillies, milk and dairy products like yo g h u r t , ice-cream and paneer.

Pan Asian

Despite the various types of animal protein used in this diet, it has enough vegetarian and vegan options for Macrobiotic dieters. Pad Thai (noodles, rice, vegetables), Tom yum gai in Thai cuisine; summer rolls, fresh miso soup in Japanese food; MSG-free veg rice and noodles in Chinese options.

Italian

Dharmesh Karmokar of Silver Beach Cafe, Mumbai, suggests pasta with tomato/basil or broccoli/mushrooms, and cheese-free pizza. The ban on refined foods — sugar and flour — needn't stop you from indulging your sweet tooth. Have dessert made with natural sweeteners.