Picture this, you’ve stuck to your fat-loss diet all week and are making great progress. Then the weekend comes along and you’re invited out to dinner with friends. You’re torn because you want to socialize but worry you will ruin your progress by eating out. Luckily, there is no need to panic. In this article, I will provide you with 12 tips for sticking to your diet plan while still enjoying the occasional restaurant meal.
Tip # 1- If its fried, skip it.
Fried foods taste AMAZING but they are loaded with absurd amounts of calories. Instead, look out for options that are grilled, baked, broiled, or steamed. Fried chicken is awesome, but a well-prepared grilled chicken breast is also tasty for way fewer calories. Oftentimes, the fried version of a protein like chicken, will have double the calories as the baked or grilled version.
Tip # 2- Stick with lean proteins.
Not all cuts of meat are equal. Some are fattier than others and the more fat, the more calories. If you’re going to order a steak, go with a sirloin instead of a ribeye. If you’re going to order chicken, the breast will always be leaner than the thighs or wings.
Tip # 3- Be mindful of salads.
Salads are great for fat loss but they are often loaded with high-calorie toppings like bacon bits, fried meat, cheese, fried tortilla strips, and fatty salad dressings. It’s not uncommon for a salad to have more calories than a Big Mac! When choosing a salad, pick one that is just lettuce/greens, veggies, and grilled meat, and ask for a vinegar-based dressing to be served on the side. An even better option would be to bring your own low-calorie dressing to use.
Tip # 4- Pass on the bread bowls and chip baskets.
Many restaurants offer complimentary bread or chips while you wait for your meal. Feel free to request that your server not bring those out to avoid the temptation.
Tip # 5- Avoid liquid calories
Alcoholic drinks, sodas, and juice are just not worth it because they are high in calories and not filling. Pretty much the opposite of what you want when dieting. Water is always the best option here but if you want something else, then diet soda/diet juice is a perfectly fine option as it has zero calories.
Tip # 6- Don’t be afraid to ask for accommodations.
Restaurants are there to serve you as the customer, so they are usually more than happy to make accommodations. Feel free to ask that your meal not be cooked in butter or that your veggies be steamed instead of fried. If you do ask for accommodation, make sure to do it politely and be generous with your tip!
Tip #7- Always order veggies as your side.
Most meals come with an option of a side dish or two. Instead of going for the fries or loaded potatoes, order steamed veggies. A meal consisting of lean protein and then a side or two of steamed veggies is about as close as you can get to a perfect meal when on a fat-loss diet.
Tip # 8- Eat your protein and veggies first.
Protein and veggies are both filling, so it’s a great idea to eat those first before moving on to the rest of your plate. Oftentimes, they will fill you up so much that you may not need to eat the rest of the meal.
Tip # 9 Utilize portion control.
If you can’t find a healthy option to order, you can always just eat half of the meal and save the other half for later. This will make a massive difference.
Tip # 10- Hydrate before your meal.
While you’re waiting for your meal, drink a glass or two of water or even diet soda. This will fill your stomach up and thus limit how much you can eat.
Tip # 11- Plan ahead.
It’s always a good idea to look at the restaurant menu before going out. Almost all restaurants have their menus online where you can find calorie breakdowns of each meal. Use the tips from this article to help you choose a meal that will be appropriate for your individual goals.
Tip # 12- If you slip up and go off plan, DO NOT BEAT YOURSELF UP.
Remember, there is no such thing as perfection when dieting. Just do your best and remember that one meal will never make or break your diet. If you fall off track, you can ALWAYS start again tomorrow.
You’ve now got the necessary tools to overcome the dining out dilemma. Always remember, that fat loss is a journey and there will be many bumps in the road. You’re human and you WILL occasionally mess up but that’s okay! Your biggest weapon is consistency. Stay on track 90-90% of the time and you will achieve your goals. You CAN do this!
If you need any help along the way, please reach out!