1. Avoid temptations such as bread rolls, garlic bread, etc. Obviously avoid pasta and rice dishes such as spaghetti and risotto, and opt for steak, veal, fish or chicken.
  2. A good approach is to check out the menu online in advance, work out what foods you can eat and be prepared.
  3. Ask your waiter to recommend meals that are not high in carbohydrates or choose off the menu but tailor the meal to suit you.
  4. Substitute potatoes, rice and pasta with vegetables and salad. Choose high protein and vegetable dishes for an entrée.
  5. It's always better to choose an entree/appetiser and main course rather than a main course and dessert. Desserts are almost always loaded with carbohydrates and fat so either choose something like fresh berries and cream or avoid dessert altogether.
  6. If you are dining at a buffet beware! Eating a little of everything guarantees high calories and carbohydrates. Look for options from the allowable foods list and stick to these.
  7. Don't stand near the food at parties. Drink plenty of water or mineral water and minimise your alcohol intake.
  8. Tea and coffee are fine, but go easy on milk (lattes and cappuccinos are relatively high in carbohydrates so go with the short or long black) and use artificial sweetener.
  9. A glass of dry white or red wine or two is allowable however only occasionally. Your body treats alcohol like a carbohydrate so the more wine you drink the less fat you lose. Most other alcoholic drinks should be avoiding (including beer, spirits, liqueurs and mixed drinks).