Tuesday Tip: Tips for Eating out within your calories 🍽
If you’re trying to lose fat/weight then frequent restaurant meals can be a challenge. Here are some tips to help reduce those extra cals.
#1 Sauces on the side
Ask for sauces/dressings on the side. Choose tomato-based sauces, and avoid cream based ones. This can save over 300 cals.
#2 Stand your ground
Don’t feel pressured to go for higher cal options just because others are. Its your body, not theirs, so choose what you want. It should be about the company, not what’s on your plate.
#3 Check in advance
Check the menu in advance, choose your meal and log the cals ahead of time. You can then make it fit into your daily target. You’ll also be less likely to be swayed by whoever you’re with.
#4 Avoid the nibbles
It’s an obvious one but just avoid the pre dinner bread, or olives etc You don’t need them, you’re about to have a full meal!
#5 One course
Most restaurant main courses will be 650 – 1500 calories so you really don’t need more. Ideally go for one course, especially if eating out several times a week.
#6 Starter for main
Try going for a starter as a main and then bulk it out with a side salad or veg. This is also a great tactic if the people you’re with are having 2 courses – you can have a starter and a starter!
#7 Food choice
For starters opt for salad or soup (avoid cream-based ones), then fish (white fish is best) or chicken for main, grilled or baked. Vegetarians beware of cheese-based dishes and consider asking for the vegan options. For pud; a sorbet or fruit based dessert is best.
# 8 Limit the booze
Booze is extra cals so try to avoid it, or alternate with tap water and try to choose lower calorie options (e.g. slimline gin and tonic).
#9 Don’t starve yourself
Don’t starve yourself before a meal out as you’re likely to lose self control and overeat. Instead adjust your other meals to save 100-200 calories on the days before and after to help buffer it.
#10 It’s not about the food
When you look back at these events it won’t be the food you remember – it will be the shared stories and laughs, with the people you’re with. Take the focus off the food.
Happy Tuesday 🤗