A lot of times, it can be difficult to enjoy eating out at different places when you are trying to lose fat. Buckets of breadsticks, bottomless fries, unending pasta bowls, dessert…..it can be kind a really hard thing for people who are just beginning and even those who are seasoned veterans at saying “can I have extra veggies instead of rice.”
Eating out does not have to be a battle of self-control or based on denial. You can find something yummy to eat just about anywhere. Will it be salads a lot of the time, yes, but you can change those up all the time! I always read the menu online before I go anywhere so that I know ahead of time what I am getting so that way I will not get distracted by the “menu porn” or pictures of greasy burgers or cheese covered dishes. Books like “Eat This, Not That” can be helpful too. Although, they are not usually the best option for fat loss. Perhaps for the significant other who is looking to slightly change their habits.
I borrowed this article from Trainer Jill at Metabolic Effect and tweaked a few of the things she said, but she is right on about how to eat out and still lose fat!
Steakhouse: 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.Ask the server to hold the croutons/bread, and get a vinaigrette dressing on the side or ask for salsa.
Mexican: Fajitas without the tortilla or a taco salad without the shell. Ask for dairy (cheese, sour cream) on the side. Watch the beans….
Italian: 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: These places usually all have a decent salad selection, so a good option would be a grilled chicken salad with dressing on the side. The key on these types of salads is the watch the toppings. Croutons, breaded chicken, crunchy noodles, etc. are things that I like to nix. These places usually have steak, chicken and fish as well; don’t be afraid to ask for a plain grilled option if it isn’t on the menu – most places are happy to accommodate.
Asian: 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. Hold the peanuts!
Burger Joint: Yes, you can eat for fat loss here!! Order your burger with extra lettuce and tomato to use as a bun and get a side salad or if they offer sweet potato fries (real ones) then go with that.
Fast Food : I honestly don’t recommend eating at fast food places unless they specify how they treat their meat (ie: Chipotle, Burgerville). The other day I saw a McDonalds truck that was full of “live” chickens. As I passed, I saw a little orange foot twisted and mangled hanging out of a box. I am not a huge animal activist, but this was the last straw. It’s crappy meat full of steroids which will only cause you to gain fat in the long run. It’s worth the extra time and money to go somewhere reputable that actually serves real food. KFC even open admits to chicken brutality!!
(Stepping off of soap box now)
Another things you can do if you know you’re going somewhere where temptation will be high, is eat before you go. If your belly is breaking down food, your hunger hormones will not be released as easily. You can always ask for a box and pack up half of your meal since the portion sizes are usually so big anyways.
I hope this helps make dining out a little bit easier!
(Stepping off of soap box now)
Another things you can do if you know you’re going somewhere where temptation will be high, is eat before you go. If your belly is breaking down food, your hunger hormones will not be released as easily. You can always ask for a box and pack up half of your meal since the portion sizes are usually so big anyways.
I hope this helps make dining out a little bit easier!