Accepting an invitation to eat out can be one of the hardest things to do for people on a diet. You don’t want to disappoint friends and loved ones, but there is that niggling fear of losing control and eating too much once the appetizing restaurant food is laid out on the table.

How to eat out when on a diet

Don’t bail out of lunch or dinner. Instead, keep the following tips in mind to avoid sabotaging all those efforts spent on sticking to a balanced diet or weight-loss meal plans:

Choose where to go

You wouldn’t want to be caught unawares and be brought to a fast food joint with little to no options for healthier foods. Get a word or two in while the group discusses where to eat. It also helps to look at menus or suggest going to vegan or vegetarian restaurants.

Prepare a game plan before heading out

Take a moment to check out the winning restaurant’s menu before heading out. You’d want to prepare a game plan and stick to it to avoid overeating and regretting it afterwards, so scan the menu and make a mental note of the best foods to order.

Upgrade to healthier options

Bestsellers are a go-to choice for first-timers. But if some of the ingredients aren’t looking too great on these bestsellers, it doesn’t hurt to upgrade to healthier choices within those selections. For instance, if the dish calls for fried chicken, opt for grilled ones instead.

Indulge in just one “cheat food”

No one likes a spoilsport, but that shouldn’t be an excuse to forget about diets and meal plans. Pick just one cheat food, no more and no less.

Go for sides instead of the entree

The entree or main dish is designed to be the most filling food in a meal. Instead of ordering an entree, opt for a number of side dishes instead. High-calorie but nutritious foods like veggies and legumes can be just as filling as most meat or fish dishes.

Order a side of vegetables instead of appetizers

Appetizers are meant to build anticipation for the main dish to make a person eat more. You wouldn’t want to eat more, so it’s better to skip those appetizers. Instead, order a side of vegetables and snack on those as the group waits for the main dish.

Build a loaded and nutritious meal

Don’t be afraid to build a decent meal using foods from the menu. Scan the restaurant’s list of sides and mains and decide based on those. A loaded meat dish, for example, is best paired with a side of vegetables.

Don’t be afraid to make requests

If the restaurant doesn’t seem to offer healthier plant-based dishes and it’s too late to back out, don’t be afraid to inquire or ask for substitutions. For instance, ask a waiter or a chef if it’s possible to replace meat ingredients with protein-rich plant-based foods like beans and legumes instead. You can also ask for the chef’s recommendations.

Focus on eating

Be mindful when eating. Participate in conversations, but don’t get lost in them. Remember to chew and focus on the food, as it’s often the case that people end up eating more portions when distracted.

Take a walk afterwards

Don’t work out right after eating. A quick stroll around the block should be more than enough to stimulate digestion and get that metabolism going.

Don’t overdo it

You might still end up overeating despite taking precautions, and that’s alright. No matter what happens, don’t entertain negative thoughts or emotions. Remember that it’s just one meal, and a single meal doesn’t make or break a diet.

Eating out with friends or loved ones doesn’t have to be a toss-up between nutrition and time well spent. More often than not, social events like eating out are more about bonding than it is about eating. So go ahead and be mindful of portions and calories, but remember to savor the experience.

Read more tips for sticking to diets and meal plans at Slender.news.

Sources:

LiveStrong.com

SELF.com