As a nutritionist, one question that I get asked all the time is: can I still eat out and lose weight?
The short answer is... yes. However, this does not mean that you can eat out for every meal of every day, order whatever you want off the menu and expect to lose weight. Instead, you must learn how to properly read a menu and select an option that falls in line with your weight loss goals.
It is important to note that when you are on a weight loss journey, you do not need to deprive yourself of your favourite foods. This also means you should not restrict yourself from social events and enjoying food out. There is a place for all food groups in your diet. However, you need to remember to try and stick to the golden 80/20 balance rule. That is, 80% of the time you want to be eating foods that are going to nourish your body from the inside out (e.g. fruits, vegetables, whole grains etc.) and 20% of the time you can indulge and enjoy your favourite foods.
Correctly applying this 80/20 balance greatly reduces your risk of binge eating and can also subsequently improve your overall happiness and mental state. Once again, you don?t need to restrict yourself 100% of the time (i.e. diet) in order to lose weight! The 80/20 rule ensures that you?re eating sustainably, in a manner that you can continue to eat in for the rest of your life. You can read more about this topic here.
When you do decide to eat out or head out to a social event, using the following guide can help you to make healthier choices. So, without further ado, here are my top 5 tips that you should follow when eating out. These tips have been used to great success by many of my clients who have successfully lost weight and kept that weight off in the long run.
- Have a high protein snack before you go out to the restaurant.
- Look for grilled or steamed options. Try to avoid fried foods.
- Look for options that have fresh ingredients.
- Seek out food options that have a good source of protein.
- Don't eat the bread that's often served as soon as you sit down.
Have a High Protein Snack Before You Go Out
Before you head out to whatever social event you have on, try to have a snack that is high in protein. This will help to curb your hunger, and therefore, reduce the likelihood of overeating whilst you?re out.
Look For Grilled Or Steamed. Avoid Fried
Avoid fried foods (chips, potato cakes, hash browns, fried chicken, dim sims etc.). Typically, grilled and steamed foods are healthier options than their fried counterparts. You can also ask if it?s possible for the cook to use minimal oil or butter? Don?t be shy! The worst that can happen is them saying that they?re unable to do it (which doesn?t happen too often).
Look For Fresh Ingredients
When you first look at the menu, look for the salad/sides section. Do they have some healthy salad or vegetable options that you can order alongside your meal or as a starter?
Seek Out Protein
Try and pick some kind of source of lean protein on the menu. This will normally be grilled fish, chicken, or lean meat. If you?re wanting a vegetarian meal and there are limited options on the menu, ask if a salad can be made with added cheese or egg. Ordering a variety (2 or 3) of healthy sides instead of a main is also a great option.
Hold Off On The Bread
Try to avoid the bread and butter that is put on the table before the meal. This fills you up, which means that you are less likely to eat the lean protein and vegetables in your primary order. Instead, if you are really wanting something to nibble on before your main meal, order a side salad or some steamed vegetables.
Final Thoughts
Every week, without fail, I have clients that successfully lose weight while still eating out. They follow these guidelines, whilst also asking me (a qualified nutritionist) for my help in recommending the best choices for the particular café or restaurant they are heading to.
If you are interested in a more detailed guide and want extra assistance on your weight loss journey, please don?t hesitate to reach out to me via social media, or feel free to check out the products and services that I offer.
Always remember, just because you are on a weight loss journey, it does not mean that you need to miss out on life and cut out your favourite foods.