How to Eat Chinese Take-out and Still Lose Weight

When you order Chinese take-out, you have the option of ordering a meal low in fat, low in calories and high in fiber or a meal high in fat, cholesterol, sodium and calories. Fortunately, Chinese food offers enough healthy options that you can still enjoy it as part of a healthy, balanced diet.

Instructions

• 1

  Learn key terms. You don't have to speak fluent Chinese in order to recognize certain keywords such as "kow", meaning roasted, "chu", meaning broiled; and "jum", meaning poached. When you order Chinese take-out, look for these words as indicators of healthier options.

• 2

  Avoid anything fried, breaded or heavily sauced. Ask for all white meat, as opposed to the general mix of meat and order your meal with "half-sauce," as opposed to "full-sauce." Avoid sauces made with sugar, flour and cornstarch, such as sweet-and-sour sauces.

• 3

  Eat your vegetables. A good rule of thumb is to fill half to three-quarters of your plate with a vegetable dish and half to one-quarter with meat and a side dish. Vegetable-heavy dishes such as Kung Pao Shrimp (baked shrimp), Szechuan Chicken (baked white meat only), and Moo Goo Gai Pan are typically safe options. You might also consider ordering your meal with "double vegetables" for additional fiber, vitamins and minerals.

• 4

  Choose brown rice instead of white rice. While equivocal in calories, white rice is mostly empty calories, whereas brown rice is full of nutrients. It also contains more fiber and so is more filling, meaning that you typically eat less of it.

• 5

  Control your portions. Chinese restaurants are notorious for giving you enough food to feed three people with a single order. Consider splitting an order with a friend or eating no more than one-third to one-half of the order at a time. This will save you calories and fat and also provide you with lunch or supper for the following day.

• 6

  Staying hydrated is an important part of losing weight.

  Drink plenty of water before, during, and after your meal. Because many Chinese food options are high in sodium, you need to drink enough water to flush your system and avoid retaining water, which can lead to weight gain. Drink a tall glass of water before your meal, a second glass with your meal, and one to two glasses of water after your meal. Avoid dehydrating beverages such as those with alcohol and caffeine.

• 7

  Learn to use chopsticks. You will consume less oil eating with chopsticks than with a fork, meaning you will consume fewer calories. This will also encourage you to eat more slowly, which is healthier for your body.