A science teacher tried an experiment by eating nothing but McDonald’s foods for 3 months, lost 37 pounds and saw his cholesterol drop. The teacher had his students plan out a 2,000 calorie daily diet consisting only of food sold by the fast food giant. They also tried not to exceed the recommended allowances of carbohydrates, proteins, fat calories, and cholesterol.
For breakfast he ate, two egg white delights, a bowl of maple oatmeal and 1 percent milk. For lunch he usually ate a salad, and for dinner he ordered a more traditional value meal. During the experiment he would walk 45 minutes per day, and by the 90th day he had lost 37 pounds.
This experiment shows it’s not where you eat, it’s what and how much you eat.
Don’t make eating out stressful; choose foods on the menu that will not put you at a calorie overload by the end of the meal.
Here are a few tips to help you get started:  
·      Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in cream sauce are usually high in calories, unhealthy fats, or sodium. Order items with more vegetables and choose leaner meats.
·      “Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
·      Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten. Mindful eating provides greater awareness which allows greater satisfaction from your food. 
·      Portions seal the deal. Every fast food establishment has several sizes of everything. Portion size will determine if your choice reflects wisdom or an attitude of entitlement.  There is a difference of 250 calories between a quarter pounder with cheese and a regular hamburger, 320 calories difference between a large and small order of french fries. Along with calories the fat, carbohydrate and sodium are considerably less in the smaller portion sizes.
Don’t ever blame a restaurant for your health and weight frustrations. YOU are the one who walked into the restaurant. YOU are the one who placed the order. YOU are the one who ate the food!