How to eat out and still stay on track towards your health and fitness goals
How to eat out and still stay on track towards your health and fitness goals
When you are at a restaurant try these 5 strategies to stay on track
1.Drink two large glasses of water before you order or venture out. We are often just thirsty rather than hungry. Hunger and thirst can often be confused.
Most people deviate from their nutrition in moments of weakness when they are hungry. Filling up on a bit of water will reduce your hunger enabling you to make better choices before it is too late.
2. Pick your protein. Preferably around 200 grams of lean protein. Base your food choices around protein sources and whole foods(vegetables) because it helps with satiety. It is extremely hard to binge on protein compared with high starch carbohydrates, salty and savoury foods. Have you ever heard of someone binging on a steak or lamb cutlets? It’s really hard to binge on vegetables too!
3. Order a side of greens which is a great source of fibre, vitamins and minerals which allows for better assimilation and digestion. Greens are high in nutrients, low in calories making you feel fuller for longer and assisting you with your fat loss goals
4. Ask for the bread basket to be removed and other accompanying sauces. Out of sight out of mind. Reduce temptations where you can. Mindlessly eating bread can push your calories up and it provides very little nutrition benefits if at all
5. Don’t ask for the dessert menu or even look at it.
Make your own dessert at home with fresh organic yogurt and fresh berries. Add stevia if it’s not sweet enough.
3 Strategies before you go out to a restaurant
1. Make your intentions clear to the people you are dining out with before you reach the restaurant. Let your friends know not to offer you alcohol, bread, dessert as this will be significantly beneficial when it comes to helping you maintain your willpower. If you tell the people you are going to do something and this in turn puts the pressure back on you by not wanting to “look bad” by going back on your words.
2. Pick the restaurant and look at the menu ahead of time. Look for the healthier restaurant options and ideally decide what you are eating before you arrive.
Stick to the following establishments: Japanese, Steak, Seafood, Greek, Vegetarian, pub meal (without the chips)
3. Restaurants you may want to give a wide berth to are: Pizza, Pasta, Indian, Thai, all you can eat buffets.