A few weeks’ back, I introduced Diet.com readers to Dr. Paul Rivas, author of The Cheater's Diet. Our first effort resulted in The 4 F's of Fast Weight Loss.

Dr. Rivas now turns his attention to something the average American does an estimated 3-4 times a week -- we dine out! Or, at the least, we order out.

"Whether you end up at the local fast-food burger joint or a white-linen restaurant that offers nouvelle French cuisine, eating out on a weeknight can severely test your resolve to stick to your weekend-only cheating schedule," Dr. Rivas notes.

"To make matters worse, trying to decipher what’s healthful on a typical menu can be like trying to look up a phone number blindfolded."

From his book -- courtesy of HCI publishing -- here are some tips to help you survive your next night out.

Follow the 50/50 rule.

Eat only half of everything on your plate and bag the rest for another time. Half the food means half the calories. You won’t be deprived of anything. Restaurants are notorious for offering portions that are way out of proportion to a size that’s healthful and satisfying for you.

Order à la carte.

You don’t want to find yourself looking down at a plate filled with some food that will make you fat and wreck your health. French fries are a good example. They’re pure carbohydrate drenched in saturated fat and smothered in salt. And if you get into a test of willpower over them, you’ll lose. Ordering each course individually can save you a considerable amount of grief.

Go for whole foods and fish or poultry. Pasta should be a small side dish, not a main course. Skip anything that’s breaded or battered, and if you need a sauce to liven up your fare, try salsas or relishes.

Look for those cute little hearts.

Some restaurants have begun offering menu options that are more healthful for your heart. That means low in fat and, often, sugar, which translates into “good for losing weight.”

Stick with soups and salads.

Soups are great ...    Continue

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