Nutritionist named the causes of heaviness and thirst after a restaurant meal

After meals in restaurants, many people feel heavy in the stomach, very thirsty and drowsy, even if the portion was small. The reason lies not in the fact of eating in a restaurant, but in the peculiarities of its preparation and composition. Nutritionist Veronika Gusakova told Izvestia about this on December 6.

"There is an explanation for this phenomenon. It is conventionally called the "restaurant food syndrome". The first reason why restaurant food syndrome occurs is the amount of salt and flavor enhancers. There's a lot of competition among restaurants, and the dishes need to be vibrant to make you want to come back. Therefore, chefs add more salt than you would put at home, and, of course, use flavor enhancers," the specialist explained.

In addition, the combination of glutamate and sugar increases appetite and makes food overly attractive, which is why a person eats faster and in large quantities. Food chews worse, gets into the stomach faster and creates a feeling of heaviness. An additional burden is provided by hidden sugar in sauces and marinades: it does not always taste good, but it causes a sharp rise in glucose, and then a decrease, which leads to drowsiness. Salt, in turn, provokes fluid retention, increases thirst and puffiness, as the blood becomes more concentrated, and the cells retain excess water, Gusakova said.

Another factor in restaurant food syndrome is an excess of hidden fats. Oil is often added to a hot frying pan in large quantities, introduced into marinades, sauces and dressings. As a result, even a simple vegetable salad can contain at least two tablespoons of oil, which gives about 300 kcal due to fat alone. The fat load slows down the emptying of the stomach, so even a small portion takes longer to digest and causes a feeling of fullness. An additional risk is associated with refined oils, which form oxidation products at high temperatures and can irritate the gastrointestinal tract.

"Restaurant food always has more calories than home-cooked food. Even a seemingly light salad can contain 500-800 calories due to the dressing and oil. Restaurant dishes often lack fiber, which facilitates digestion.

There are few vegetables, and most of the side dishes are based on refined products: white rice, pasta, white bread, mashed potatoes. The lack of fiber slows down peristalsis, and an excess of fast—digesting carbohydrates increases glucose fluctuations — hence bloating, heaviness," the expert said.

To reduce the severity of the restaurant food syndrome, Gusakova recommends choosing simpler dishes: baked or grilled meat, fish, vegetables, mashed soups without cream and abundant dressings. Sauces should be asked to be served separately in order to control their quantity, and during the day pay attention to the drinking regime and not be limited to drinks during meals.

It is also important to eat more slowly and chew food more thoroughly in order to reduce the load on the stomach and give the body time to signal saturation in time. This approach helps you enjoy restaurant food without feeling heavy, thirsty, or sleepy after eating.

Nutritionist Galina Leonova gave advice on the correct calculation of calories on September 1. To calculate the daily allowance, you can use the Harris–Benedict formula or online calculators. According to the expert, calorie reduction remains the safest way to lose weight, unlike severe starvation. At the same time, it is important to maintain a feeling of fullness and choose high-quality products.

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