Eating out while on a "diet"

You know that sinking feeling when you want to go out to eat, and you feel like you can't enjoy yourself because you're on a "diet"?

That internal struggle between wanting to socialize and fearing you'll derail all your hard work?

What if I told you that you don't have to choose between enjoying a meal out and staying on track with your fitness goals?

You can have your cake and eat it too (and sometimes that's literal cake).

Today I'm sharing some simple strategies my clients use to plan ahead and be successful while dining out, no matter what their goals are.

First, a little research goes a long way. Most restaurants have their menus online with nutritional information. Take advantage of this.

Look for protein-rich options that align with your macros. 

And if you can't see the menu ahead of time, create a personal food plan. This could be as simple as prioritizing lean protein and veggies.

Pre-log your meal to see how it fits into your daily macros. You can even "bank" some macros earlier in the day (or week) to keep your weekly calories in the ballpark of your targets.

Tracking your macros doesn't have to be a chore. Search for similar food items in your food logging app if the exact food or entry isn't listed. MacroFactor calls these "common" foods.

And don't stress about being 100% accurate—a 30% margin is good enough for effective tracking vs. not tracking at all. You can just snap a quick photo of your meal and log it later.

When you're at the restaurant, be smart about your choices. Look for keywords like "creamy," "fried," or "glazed" that indicate a decent amount of added fats/oils and sugars. 

Restaurants love to pack these in to make the food as tasty as possible, and it's often hard to "see" those ingredients.

Instead, opt for dishes that are grilled, steamed, or baked, or if you choose to have the higher-calorie foods, add about 25% oil when you log it just to cover the difference.

And don't be shy—ask the server (politely) for what you want. Sauces on the side, substitute fries with veggies, whatever you want for your lifestyle and goals.

Whether it's a business dinner or a night out with friends, the principles remain the same. Opt for lower-calorie alcohol options (or try alcohol-free!), and if it's a buffet, scan all options first and fill your plate based on your personal food plan.

A few more tricks...

As for a to-go box with your order, and ss soon as your meal arrives, put half of it in the box.

Drink a full glass of water before your meal to mitigate hunger.

Plan ahead, educate yourself on what foods and drinks you'll choose (and in what priority), and take a second to think, and you'll be fine.

With these tools, you can walk into any restaurant and make choices that align with your fitness goals.

By the way, I have lots more strategies for eating out in episode 106 of the Wits & Weights podcast.