How to stick to your diet at a Japanese restaurant –

Another pitfall is the tarê sauce (soy sauce + sugar). Refuse it and pay attention to the options that have roll, skin or crispy in the name. They are fried preparations and, of course, caloric! For the same reason, avoid tempura (breaded vegetables) and share a portion of teppan (grilled fish, but made with a lot of oil). The diet is also grateful if you prefer sushi and temaki without mayonnaise or cream cheese. Are you going to order yakisoba? Ask for the version with protein (chicken or meat), as it is more filling and only 70 calories more than vegetable yakisoba.

menu calories

· Salmon temaki (seaweed cone stuffed with rice and raw salmon, without mayonnaise / 1 medium unit) = 197 calories

· Tuna temaki (seaweed cone stuffed with rice and raw tuna, without mayonnaise / 1 medium unit) = 165 calories

· Sweet spring roll (fried muffin stuffed with chocolate banana / 1 unit) = 156 calories

· Temaki california (seaweed cone stuffed with rice, kani kama, mango, cucumber and avocado / 1 medium unit) = 111 calories

· Hot roll (breaded seaweed roll stuffed with rice/1 unit) = 90 calories

· Shimeji in foil (shimeji, soy sauce, sake and butter/1 small serving) = 92 calories

· Meat spring roll (fried dumpling stuffed with meat/1 piece) = 83 calories

Gyoza (steamed dumpling stuffed with pork/1 piece) = 68 calories

· Salmon sushi (seaweed roll stuffed with rice and raw salmon/1 unit) = 65 calories

· Shrimp tempura (breaded shrimp / 1 unit) = 61 calories

· Sunomono (pickled cucumber/1 jar) = 60 calories

· Vegetable tempura (breaded eggplant or cauliflower/1 unit) = 69 calories

· Misoshiro (soup based on fermented soybean paste with tofu or vegetables / 1 portion) = 60 calories

· Tuna sushi (seaweed roll stuffed with rice and raw tuna/1 unit) = 35 calories

California (seaweed roll stuffed with rice, kani kama, mango, cucumber and avocado/1 unit) = 25 calories

· Tekkamaki (seaweed roll stuffed with rice and raw fish / 1 unit) = 24 calories

· Uramaki (rice roll stuffed with seaweed and raw fish / 1 unit) = 24 calories

· Kappamaki (seaweed roll stuffed with rice and cucumber/1 unit) = 19 calories

· Salmon sashimi (raw salmon/1 slice) = 15 calories

· Halibut Sashimi (raw sole/1 slice) = 10 calories

· Octopus sashimi (raw octopus/1 slice) = 8 calories

In any restaurant…

Skip the cover charge

He usually has more fat and calories than the rest of the meal. If hunger is uncontrollable and the wait at the restaurant is long, swap pâtés with mayonnaise, butter and antipasti dipped in oil for mushrooms, pickles, olives, carpaccio without oil (only then you save 300 calories). Even better: go straight for the salad.

start with the salad

But refuse versions with potatoes, croutons or mayonnaise. Choose varied leafy greens and raw vegetables (they stimulate chewing, anticipating the feeling of satiety) accompanied by a fat-free sauce, such as mustard. Or season with a drizzle of olive oil, lemon or vinegar and a little salt. Couldn’t resist the bun? Decrease the carbohydrate portion (pasta, rice, pie) of main dishes.

Be careful with the drink

Concentrated and sweetened juices are high in calories. It’s best to stick with water-diluted options and use sweetener. Even so, forget about dessert and vice versa. During the week it’s more difficult, but if you happen to order an alcoholic drink, prefer a glass of wine or a glass of caipirinha with sweetener – it’s better than two glasses of draft beer.

schedule the dessert

Reserve a maximum of two days a week to end your meal with a sweet treat and avoid the champions in fat and sugar (petit gâteau with ice cream, tiramisu…). They add about 600 calories to the total meal. Stick with the fruit-based options, such as flambéed banana, guava in syrup, apple pie or fruit salad (no whipped cream!). The fruit popsicle is thin and refreshing.

order an espresso

Accompanied by a biscuit, coffee (without sugar!) serves as dessert.