TAKE-AWAY
 CHEAT SHEET
 HOW TO
 ACHIEVE FAT-
 LOSS SUCCESS
 WHILST
 ENJOYING
 MEALS OUT +
 TAKEAWAYS
    CONTENTS
    This E-book will provide you with an easy to follow nutrition
    guide and a range of simple low-calorie Menus to your
    favourite Deliveroo restaurants.
    Eat your favourite foods whilst improving your health, and
    transforming your physique. All without the guilt of
    restricting yourself of takeouts.
    Feel fuller from eating less, and feel confident in your
    nutrition choices.
    Be sure to let us know about your success by tagging us on
    Facebook and Instagram!
      3-7                            12
                                            WAGAMAMA CHEAT SHEET
              GENERAL RULES
      8                              13
                                            KFC CHEAT SHEET
              NANDOS CHEAT SHEET
                                     14
      9
              SUBWAY CHEAT SHEET            PRET A MANGER CHEAT SHEET
      10
              GREGGS CHEAT SHEET            MCDONALDS CHEAT SHEET
                                     15
                                            STARBUCKS CHEAT SHEET
      11
              YO! SUSHI CHEAT SHEET  16
    2
  GENERAL RULES
   Before diving into examples and statistics, it is
   good to understand the foundation of what to
   i ncorporate into your diet to keep your calories
   low, yet enjoyable.
   We will also provide you with the reason why
   eating out tends to be so calorie-dense, and what
   pitfalls to look out for.
   THE 3 MACROS
     The most satiating macronutrient. Always aim for a
     high protein intake at meals and you will feel fuller
     from less overall food volume. Not to mention the
     thermic effect required for protein to be broken down
     (amount of energy the body uses to digest and
     metabolise the consumed food) 
     Example: Meat (chicken, fish, beef, turkey, prawns,
     pork), legumes (chickpeas, lentils, beans, kidney
     beans), 
    3
   GENERAL RULES
    Simple sugar - Sugary carbs are what everyone wrongly
    believes are "bad" or "naughty" calories, the reason behind
    this is your body uses sugar quickly as a fuel source,
    which results in you craving regular top-ups to maintain
    energy levels. This tends to be why snacking on sweets,
    chocolate and sugary drinks can easily increase calories
    without feeling full or satisfied! You don't need to neglect
    sugar, just be mindful it is easy to consume in excess
    without noticing!
    Examples: Fizzy drinks, chocolate, cookies, honey, milk
    Complex Carbs - Starchy, fibrous carbs will take more
    time to digest than simple sugars due to being aa denser
    structure, meaning you will feel fuller for longer and from
    the same amount of calories. Complex carbs also tend to
    include higher amounts of protein per gram than sugars 
    Example: Whole grains, rice, pasta, quinoa, sweet potato,
    fresh vegetables
     4