MOST people believe that when you're on a diet a takeaway is well and truly off the cards.
However, a top diet expert has now debunked this myth - and revealed that you can still enjoy a takeaway and stay on track with your weight loss journey.
In particular, Terri-Ann Nunns, diet expert and founder of theTerri-Ann123 Diet Plan, says no one should feel as though they're depriving themselves when they're dieting.
She says: "Theres absolutely no reason why you should feel as though you cant enjoy yourself and that you need to miss out when youre dieting.
"Life is short and we all deserve a tasty treat every now and then, as long as its part of a healthy balanced diet.
"Youll actually find that just like most restaurants, many takeaways offer low calorie options that mean you can enjoy a takeaway whilst youre on a diet."
Here, Terri-Ann shares her advice for popular takeaways including items to avoid and items to enjoy...
Pizza is always a popular option for a Saturday night treat especially if youre looking for something the whole family can enjoy and share together.
The good news if you are dieting is that most takeaways now offer low calorie options, such as Pizza Huts new flatbread range.
Avoid deep pan and stuffed crust as they are very dense and carb heavy
The range is all under 650 calories and includes options such as chicken & pepperoni, BBQ steak & chicken and a veggie flatbread.
Dominos are also diet friendly as they have introduced their new Delight Range which has three varieties (Delight Chicken, Veggie or a create your own) that are all under 650 calories when you order the small size.
The main thing to bare in mind when ordering pizza is the base opt for a flatbread or thin and crispy and avoid deep pan and stuffed crust as they are very dense and carb heavy.
Top items to avoid:Deep pan pizzas, stuffed crust, large sizes, red meat heavy toppings, extra cheese
Top items to enjoy: Thin and crispy bases, toppings that are high in vegetables, fish or lean meats
Chinese takeaways offer a range of healthy dishes and can be a great option if youre looking for a low calorie and low fat takeaway.
They have a lot of steamed dishes on the menu including varieties of fish, dumplings and vegetables which are all cooked without oil, meaning the fat content is significantly lower than other dishes.
Stir fries are also a great go to if youre ordering a Chinese as theyre low in fat and packed full of vegetables.
If youre looking for a side avoid anything thats marked as crispy as that means its deep-fried.
Instead, opt for boiled rice or steamed vegetables as a tasty alternative.
Top items to avoid:Battered items such as sweet & sour chicken balls, fried rice and deep fried items such as prawn toast or spring rolls
Top items to enjoy: Steamed or boiled dishes, fish based dishes, soups, and stir fries
When it comes to ordering an Indian, there are some really simple swaps you can make to still get the most of your takeaway treat.
For starters, avoid anything deep fried including onion bjajis or pakoras and opt for tandoori cooked meat, or fish such as prawns, as these will be lighter in fat.
Avoid creamy curries such as a korma and go for a tomato based dish
For mains, avoid creamy curries such as a korma and go for a tomato based dish such as a madras.
The creamy sauces contain lots of hidden calories.
Finally if youre after a side to accompany, swap a naan bread for a chapatti as they are much lower in calories, but still do the same job to dunk in your curry!
Top items to avoid:Creamy curries, starters such as bhajis or pakoras and naan bread
Top items to enjoy:Tandoori-cooked meat, vegetable based curries, plain rice or chapatti
For some its tradition to have a fish & chip supper on a Friday night and that doesnt have to be any different if youre dieting.
Generally speaking, fish is really good for you as its low in fat and high in essential nutrients you just need to be mindful of how you cook it.
Your local chippy is likely to deep fry the fish in batter, so if possible ask for the fish in breadcrumbs as this will reduce the fat content.
Even better, if you have the option to get fish cakes go for those!
Top tips to consider when ordering a takeaway
1. Watch out for dips
There are so many condiments on offer from takeaways, but this is where unwanted calories creep in. Shockingly, the Dominos Garlic & Herb Big Dip contains 675 calories - which is often more than a whole meal can contain! Its best to avoid these creamy based dips, such as mayo and sour cream & chive, as they are often more calorific. If you do like a dressing with your food, opt for BBQ sauce with just 29 calories per tbsp, ketchup which has 19 or sweet chilli sauce which has just 15.
2. Be mindful of your portion size
Often its easy to get carried away when ordering a takeaway, especially when its a treat youve been craving for so long! However, ensure you take your portion sizes into consideration. Most places offer small, medium and large sizes of dishes and if youre looking to keep your calorie intake reduced its wise to opt for a small or medium portion. That way, you still get to have a tasty treat, just with fewer calories.
3. Avoid sauce based dishes
If youre ordering an Indian or a Chinese, try to avoid anything that is heavy in sauce, especially creamy ones. Opt for a dish that mainly consists of meat, such as chicken tikka or tandoori chicken, and steer clear of anything that comes with a sauce as this is often where the hidden calories tend to be.
4. Steer clear of sides
This is where people tend to over order and therefore, overeat. Try to avoid getting side dishes as they can really see your calorie intake pile up. If you do want something to accompany your meal go for a side of grilled vegetables or agree to share one with someone else so that youre less likely to eat the whole dish.
5. Try and avoid a carb slump
Anything thats heavily carb based such as deep pan pizzas, pastas and naan breads are best to avoid. They will leave you feeling bloated and uncomfortable and are also very calorific.
Remember to be mindful of your portion sizes, most will offer an XL portion so try to opt for a small chips or grab a large and share them.
Also try and resist that bread bun to make a chip butty, as it will just result in a carb slump.
Top items to avoid:Jumbo & XL size portions, salt, batter, curry sauce, bread bun
Top items to enjoy: Fish cakes, mushy peas or beans, fish in breadcrumbs, small portions
If youve been for a few drinks on a Saturday your mind is bound to wander to getting a kebab on the way home!
If you do find yourself in this situation, try and make sure you dont get too carried away when ordering. First of all, ensure you only get a small portion that goes for chips and the kebab itself.
Opt for pitta bread with salad and fish or grilled meat as opposed to deep fried items.
Also, watch out for sauces avoid anything creamy such as mayo or garlic sauce and go for chilli or BBQ if you feel you need some.
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Sticking to these simple tips will mean youll also definitely feel better when you wake up in the morning too as youll avoid a major carb slump.
Top items to avoid:Large portions, deep fried/battered items, sauces and dips, extra cheese, chips
Top items to enjoy:Pitta breads, salad, fish, grilled meat, chilli sauce
You can find out more about the Terri-Ann 123 Diet Plan here.