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Eat Out Smart: Calorie Deficit Tips for Coffee Shops, Cafes & Restaurants
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Firstpost•22-09-2026, 14:15
Eat Out Smart: Calorie Deficit Tips for Coffee Shops, Cafes & Restaurants
- •Eating out on a calorie deficit diet is challenging due to processed, sugary, and large-portioned menu items, but making informed choices is key, according to Ms. Charu Dua, HOD, Clinical Nutrition Department, Amrita Hospital, Faridabad.
- •Hidden calories from excessive oil, butter, milk, cheese, sauces, and syrups are common in restaurant meals, with studies showing an additional 187-190 calories consumed daily when eating out.
- •At coffee shops, prioritize unsweetened Americano, espresso, cold brew, or plain tea; for milk-based drinks, choose small, unsweetened options without syrups or whipped cream, and be wary of high-calorie blended drinks and pastries.
- •For cafe meals, follow a 'protein first' rule with vegetables second and moderate carbohydrates, opting for grilled lean proteins, lentil salads, or whole-grain sandwiches, and always ask for dressings on the side to control calories.
- •In Indian restaurants, choose tandoori, grilled, steamed, or roasted dishes over deep-fried or cream-based options, and for Continental/Asian cuisine, avoid 'creamy,' 'makhani,' or 'crispy' descriptions, preferring tomato-based sauces, thin-crust pizzas, or steamed Asian dishes.
Key Questions Answered
Research indicates that dining in full-service and fast-food restaurants is linked to an extra 187 to 190 calories per day. Additionally, studies reveal that larger portion sizes can lead people to consume up to 43 percent more calories without feeling overly full.
Coffee itself is generally not the issue, so experts recommend simple options like unsweetened Americano, espresso, cold brew, or plain tea. If you prefer milk-based beverages, opt for a small cappuccino or latte without added sugar, flavored syrups, or whipped cream.
Before ordering, you should ask yourself three simple questions: Where is the protein? Where are the vegetables and fiber? And what extra foods am I consuming that I do not really need?
