Satisfying A Sweet Tooth

I've got dark chocolate in my cupboards. Typical female that I am, it's what I turn to when I get a sweet craving. Many people tell me that although they crave sweets, they're afraid of them because, 'once I start, I can't stop.' But, they also admit that by depriving themselves, they wind up scarfing down an entire box of cookies or overdoing it with some other sweet.

It can be a tricky line to walk, but ultimately, the most satisfying and scale-friendly thing to do is to enjoy treats, just don't overdo it. That's why, unlike many diet plans that require you to completely eliminate certain foods like sweets or carbs, the Best Life program allows you to indulge in your favorite foods, whether it be chocolate, ice cream or candy. The key, of course, is moderation. As you probably already know, portion size can make or break your weight loss success when it comes to these treat foods. In fact, you'll find the "Best Life Treat Seal of Approval" for sweets and salty indulgences with a serving size of no more than 150 calories (some of the products below sport the treat seal).

On the Best Life plan, the number of calories you get to spend on these treat foods, Anything Goes Calories, is determined partly by your exercise level, and partly by your genetics. For instance. a woman with a fast metabolism could take in 1,800 calories or more and still lose weight; while someone who burns calories more slowly may have to stick to 1,600 calories per day. In any case, the more daily calories you can handle, the more Anything Goes calories you're allowed.

Take a look at what the treat calorie allowance is for various daily calorie levels below. (If you're eating less than 1,600 calories, you don't get a daily treat. That's because it's hard enough to get all the  nutrients you need at this level without introducing "empty nutrient" foods.)

    1,600 calories per day: 100 calories
    1,700 calories per day: 150 calories
    1,800 calories per day: 210 calories
    2,000 calories per day: 280 calories
    2,500 calories per day: 300 calories

As for the types of sweets, the great thing about Anything Goes calories, you don't have to worry about nutrition. These calories can be spent on foods you love, ones that will keep you from feeling deprived. (Of course, if a piece of fruit hits the spot as much as a cookie, then by all means, have the fruit!)

Here are a few sample treats for 150 calories (for more ideas, check out TheBestLife.com):

• 1 ounce chocolate (a little less than half a regular size chocolate bar) or three Hershey's Extra Dark Tasting Squares

• 3/4 cup reduced-fat ice cream

• 3 tablespoons chocolate-covered peanuts

• 35 jelly beans (about 38 grams)

• 1 Nonni's biscotti (100 to 110 calories) with 1/2 cup fat-free milk or 2 small-ish (2 1/2 inches diameter) chocolate chip cookies

• 1 Skinny Cow Ice Cream bar

• Approximately 2 Edy's or Dryer's Fruit bars

A Smart Label Trick

I like to buy larger quantities of some foods, like dried beans and whole grains, because it's more economical. And some things just come in larger quantities, like the dried coconut I bought to put in the reduced-fat oatmeal carrot cookies I just made. I usually empty the larger bags of food into re-sealable bags when I get them because they stay fresher for longer that way. But then I have the problem of not knowing the nutrition information, which was posted on the original packaging.

My solution: I've started cutting the nutrition facts panel off of the  box and placing it in the bag with the food. It seems so simple (and it is!) but I'd never thought to do it before. It works like a charm and takes away the guesswork of trying to figure out the nutrition stats of unlabeled bags of food. Plus, if you tend to buy foods in bulk, like brown rice or even the peanut butter that you grind yourself at the store, you can print the nutrition info out online or take a picture of the label on the bulk bin at the store and copy it onto a label for your food at home. Try it the next time you buy bulk!

Restaurant Rescue

Happy hour, birthday dinners, business lunches—it always seems like there's some occasion that needs celebrating. But for most dieters, these events can be anything but happy: Instead of enjoying yourself or catching up with friends, you're stressing over what to order, counting calories and wondering how you'll refuse dessert. You're afraid that all your hard work thus far will be undone by one irresistible Death by Chocolate.

Relax! You can eat out without blowing your diet. The secret is to know how and what to order. And with more and more places offering low-fat options or smaller portions, it's easier than ever. Use the tricks below, and your next happy hour with friends will be just that—happy.

Choose the place. Pick a restaurant you're familiar with, one that serves a lot of nutritious, tasty food. If someone has already made reservations, go online ahead of time to check out the menu (most restaurants post menus on their websites) so you can avoid the pressure of trying to find a diet-friendly dish on the fly.

Eat ahead of time. Have a small snack, like a piece of fruit and part-skim string cheese, before you leave. It's hard to order healthfully when your stomach is growling.

Master the menu. Certain words can tip you off to the nutritional value of a meal. For instance, baked or broiled is healthy; fried, creamy or crispy isn't. And don't be afraid to ask for something that's not on the menu or to make a special request, like having your meal prepared with little or no oil.

Bypass the bread basket. Try to steer clear of the bread basket if possible—that's no easy task, I know. To make it a little easier, ask the waiter to bring it out with the main course so you're not tempted to nibble while you wait. Or, order water and sip it until your meal comes. If you must have a piece, go for one small roll or a single slice of bread.

Start with a salad. You'll eat less of your main course if you have a salad first. Opt for a bowl of plain greens (Caesar or Cobb salads do not count!), and remember to use a low-fat dressing.

Take two. An easy way to keep your calories in check is to limit yourself to only two courses. For example, if you want an appetizer and an entrée, skip dessert. Or, order an entrée and dessert, and pass on appetizers. (Green salads are exempt from this rule as long as they're not loaded with fatty extras; see tip above.) And feel free to split dishes with your dining companions. Portions are usually large enough to serve several people. You're just a few smart moves away from a happy and healthy restaurant meal.

For more great weight-loss advice, join TheBestLife.com.