The Guide to Eating out at Restaurants
We’ve all been there, you’re out with friends having a lovely meal and you’re trying to eat healthy 🙄
You look at the menu and think what the heck do I eat without drawing attention to yourself.
You know what I mean don’t you? You’re the only one in the group not wanting to eat yourself sick with food and make better food choices.
Whether that be you’re trying to lose weight, eat for health issues or you eat out quite a lot and don’t want to keep eating high calorie foods. This is especially comes to mind when you work in a job that requires lots of lunches and evening meals with clients or colleagues.
As soon as someone knows you’re trying to eat better they’re on you with comments like…..
“Come on its only one meal, let your hair down and go for the burger”
“Its my birthday you can’t eat that salad”
“Oh, here we go again she/he’s on a diet again I bet they go for something healthy”
Why they do this I really don’t know. Strange how if you had a major drink problem and have been t-total for years they would encourage you to drink. For some reason people think its expectable when its comes to food and eating healthy they’re all mouth.
Here’s 3 reasons why I think they make comment.
They feel guilty ordering the highest calorie meal o they want you to do the same.
For whatever reason they don’t want you to succeed. Yes, I know this seems strange but people do this without realising it.
They feel you can’t enjoy a meal out without eating yourself in to a food coma.
The Guide
Healthy meals out don’t have to mean picking a salad every time, there’s many choices you can make without feeling deprived.
1# Don’t tell anyone you’re trying to eat a certain way.
When eating out the best way to choose the foods you want to eat is simple don’t tell anyone your motives. If they think you’re picking a healthier meal because you just want that meal they’ll leave you alone.
2# Try and choose the restaurant before you go
Most restaurants have their menus (and sometimes calories) online so you can choose ones with better choices of meals that fit in to your current eating.
Like #1, don’t tell anyone that you want to go there because of healthy eating as they’ll try and persuade you otherwise.
Have a list of go-to restaurants ready to suggest so when they time comes to choosing one you don’t have to think too much about it.
3# Look for Protein
Why protein? Protein has loads of reasons but they main thing I’m taking about is that it helps make you feel satisfied sooner. If you have a meal with a good serving of protein rich foods you’ll most likely eat less of the other higher calorie ingredients.
Great choices are:
Lean chicken or turkey
Fillet steak
Fish
Eggs
Also if you want a starter go for the protein based ones first.
4# Add a side of extra veggies
Vegetables are what I call low calorie nutrient dense foods. Meaning they are packed full of goodness without adding lots of calories to meals.
They also full of fibre which adds low calorie bulk to meals so you feel full.
Either look for meals with lots of veggies or go for a side of extra veggies. Cold or cooked is totally fine.
5# Skip creamy dishes and go for tomato based ones
We all know that cream is high calorie and high fat. Its one of the reasons why it tastes amazing. So if you can look for tomato based dishes. Tomatoes are super low in calories compared to cream so you will literally be saving hundreds in excess calories.
6# If you want dessert reduce calories elsewhere
I’m a sucker for dessert. If I had my choice I’d pick restaurants with the best puddings over anything else.
One way you can have your cake and eat it is to reduce calories in other places. Skipping a starter or going for a purely protein and veggies meal can help reduce the meals calories but literally hundreds.
7# Choose grilled over fried
I think we all know this one already but I thought I’d still put it in.
Grilling food will save hundreds all calories compared to frying. Why? Because when food is fried the oil is absorbs in to the food. Meat, veggies etc. will all absorb hundreds of calories of fat.
8# Drink plenty of water
This is a super simple one that can really help.
If you can, always drink water at meals. Water will help you feel full during meals ensuring you eat a little less, whereas alcohol will make you want more food.
Try and stay clear of juices or any drinks full of calories like milkshakes. If you have these types of drinks you’re basically adding another meal to your meal.
These last two are by far the best because you don’t have to do any of the above and still eat less calories
9# Eat slowly
This one is a what the author Charles Duhigg’s, in his book the Power of Habit The Power of Habit a keystone habit.
Meaning its a habit that can have huge influence over other habits there after.
If you eat slowly at any meal you have you could save thousands of calories throughout the week.
Why so powerful?
Eating slowly gives your stomach time to tell your brain its full. It take around 20 minutes for this to happen so slowing down meals really helps keep the calories low.
10# Stop before your stuffed
Eating slowly and stopping before you are stuffed go hand in hand.
If you eat slowly you’re going to know when you feel satisfied and should stop eating. As soon as you get to stuffed you’ve already overeaten so ideally we want to stop just before that. Think 80% full or the feeling of satisfied.
Like eating slowly this can reduce hundreds if not thousands of calories each week.
Eating out shouldn’t be stressful and I want you to enjoy food. You don’t have to use all of the tips above but using a couple on a regular basis can really help keep the pounds from piling on.
This is one of the many elements I cover with my nutrition coaching services. I run through how to achieve results and live your life to the max all without eating out of Tupperware or drinking your own urine (or whatever else the fitness gurus tell you to do).
If you want to know more use the link below.