I have a confession to make…I don’t cook. Well…that isn’t exactly true…every once in a blue moon, I get a wild hair to throw something together, but usually the extent of cooking in our household consists of throwing stuff in the crockpot or on the grill.
And you know what? It has been super easy to maintain leanness without cooking or doing tons of meal prep. It comes down to knowing what kinds of convenience foods to choose, as well as how to order when we go out. But this is NOT about deprivation – it’s about enjoying yourself without taking a ride on the all-out crazy train.
But here’s the thing with going out to dinner. Most times, we think of it as a reward for something, right? It’s kind of a special deal..especially if you don’t do it often…and that’s totally ok! BUT, if you’re looking to maintain or lose fat, then it helps to think of going out as just another meal – no big deal. Once you get into that mental space, then you can work on strategy.
Before getting into the nitty gritty of how and what to order in a restaurant, I first want to explain some preliminary steps to take when you know you’re going to be eating out:
- Make a clear and conscious choice to stick to make healthier choices, no matter what friends order or what the menu would presumably dictate that you order (i.e., I’m at a Mexican place so I should eat chips, order a big burrito with beans, etc.). This is probably the most important point, and it begins before you even get to the restaurant. Anticipate that your friends/spouse/significant other are not going to be eating healthy, but that doesn’t mean you have to do that as well. NOTE: eating healthier does NOT mean sacrificing taste! There are so many options that do NOT include dry chicken and broccoli lol!
- If you know which restaurant you will be eating at, look at the menu online and see what the options are. If you’re more prepared, you’ll be less tempted to order out of emotion or temptation.
- Visualization is extremely helpful when you’re faced with things that may fall outside your safe, controlled environment. Visualize not being fazed by the plethora of unhealthy choices available, but instead visualize how you’ll feel having made healthier choices.
So, now that you have the mental aspects in check, how do you eat out for fat loss or maintenance? It’s actually pretty simple. Here are a few tips:
- Lean protein and green veggies first, starches last (a few bites if you’re going to have starch). Don’t get so caught up in oil, butter, etc. A little fat isn’t going to hurt (see next tip). Also, think “satisfaction factor”. If having some salad dressing and a few crunchies on your salad is going to help you feel satisfied, then do it!
- Fat trumps carbs every time – so if you have the choice between a fattier cut of meat/poultry or a pasta dish, go with the fattier cut of meat/poultry
- Alcohol combined with fat and starchy carbs is a fat loss nightmare. If you’re going to have alcohol, then leaner cuts of protein and green veggies are your friend. Be sure to stay hydrated as well.
- This one is common sense, but skip the bread bowl – or just have a couple bites :-).
Finally, here are options for ordering at various types of restaurants:
- Steakhouse (Outback, Longhorn, etc.): this is probably one of the easiest places to eat for fat loss. Most places will offer lean cuts of beef (sirloin, filet, etc.), chicken and/or fish. Any of those is a good choice, along with steamed green veggies and a side salad.
- Mexican (Cantina Laredo, Mi Pueblo, Chipotle, etc.): fajitas without the tortilla (I like to ask for double protein) or a taco salad without the shell (ask for no sour cream and beans, and go light on the cheese), and use salsa as the salad dressing.
- Italian (Carrabba’s, Romano’s Mozzarella Grille, Olive Garden): obviously pasta is not going to be your best option here, so stick to salads, and whatever grilled protein options are available (most places will have fish, chicken and beef available)
- American (Ruby Tuesday, American Grill, Applebee’s, Chili’s, etc.): these places usually all have a decent salad selection, so a good option would be a grilled chicken salad (again, I ask for double protein) with dressing on the side. The key on these types of salads is the watch the toppings. If you’re going to do things like croutons, crunchy noodles, etc. go light on them or eliminate altogether. These places usually have steak, chicken and fish as well.
- Asian (Thai, Japanese, Chinese, etc.): Opt for protein/veggie intensive meals and several bites of brown rice (or skip the rice altogether). Most places will steam entrees and place any sauces on the side if you ask.
- Burger joint (Five Guys): yes, you can eat for fat loss here!! Order your burger with extra lettuce and tomato, remove the bun, and eat your makeshift salad. Or use the lettuce as your bun.
- Fast food (McDonald’s, Wendy’s, Chik-Fil-A, etc.): again, remove the bun from burgers and grilled chicken sandwiches, and eat with extra lettuce/tomato. Most fast food places offer salad options, so that is always a good choice.
Since there are always options when eating out, it’s the mental aspect that can be the most challenging. Once you nail that, you’re golden!!
So what happens if you’ve mentally prepared, know what kinds of healthy options are available and you still eat a little less healthy than planned? IT’S OK!! Cut yourself some slack, do not beat yourself up, and realize you can get right back on track the very next meal!
xoxo,
Tara