Eating out with friends? Your lighter order cheat-sheet

One big restaurant meal with friends ruins your whole week of eating right.

Mostly false. One rich meal is heavy, but it cannot undo a full week by itself. To actually gain 1 kg of real fat you would need to eat about 7700 kcal extra, over and above what you burn. A single outing is nowhere near that. The scary part is the salt. Restaurant curries like dal makhani carry a lot of sodium, and extra sodium makes your body hold water, so the scale can jump about a kilo the next morning. That is water weight, not fat, and it leaves in a day or two. So enjoy the plan, just order a little smarter.