5 Tricks to Eat Better When Eating Out
5 Mar 2009For many people, eating out is a big part of their lives. Maybe you have to eat out frequently because you entertain clients at restaurants. Perhaps you don’t even like eating out. Regardless, if you don’t want to blow your last abdominal work out and keep a nice fit body, restaurant meals will give you a huge obstacle to overcome. In fact, eating out at restaurants is one of the biggest reasons why so many people fatten up while traveling.
Below, I’ll give you a few very simple tricks you can use to eat healthier and stay lean even while dining out at restaurants.
The 3 most important things to avoid that are everywhere at restaurants are:
- any sodas, juices, or other sugary foods (except whole fruits, which are great)
- refined starchy foods
- deep fried foods (anything battered that got a scorching bath of trans fats)
If you can skip these major culprits, this eliminates the major food sources that do the worst damage in our food supply – trans fats, refined vegetable oils, refined starchy carbohydrates, and processed sugars.
This means you should try to skip the table bread, skip the french fries that come with every single sandwich on every menu known to man, and reduce all of the heaping portions of pasta and rice that are often loaded on the plates as well. Instead, try to order just meat with side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical french fries, pasta, or rice, that most restaurant meals usually come with. You can usually substitute a healthy vegetable or side salad for the french fries that almost always come with burgers or sandwiches.
On a side note, it always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I am “not living” because I refuse to eat french fries… are you kidding me! If that’s your idea of “living it up”, you need to get into the gym and start doing some lower abdominal exercises!
It’s funny that those same people usually complain about their weight and overall health. I am not sure why so many people think that eating french fries equals “living it up”. I am all for moderation with many things, but if there are 2 things that should be totally removed from everyone’s diet because these foods are simply that dangerous: sodas and fries!
Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do. Here is a typical meal people eat at a restaurant:
- Burger or sandwich or burger
- Chips or fries
- Soda or other sweetened drink (and no, diet sodas are NOT healthy!)
A MUCH smarter alternative if you care about your body and health is this simple change:
- Burger or Sandwich
- Salad or veggies
- Unsweetened iced tea or water (no diet drinks unless you like to drink poison!)
You can save 500 to 1000 calories every time you eat out just by making these substitutions AND you are cutting out the most harmful foods to your body as well by avoiding the evil trans fats and high fructose corn syrup from the fries and soft drinks.
Another side note: a little-known way to eat full portions of pasta, rice, and breads and actually get away with it without packing on the body fat is to make sure to schedule a high intensity full body resistance training workout (can be free weights or body weight training) before your scheduled meal time.
Sometimes it may be hard to fit the workout into your schedule right before the meal, but if you can, the meal can be your “post-workout meal”. After a high intensity resistance training workout, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.
You really need a good workout here so you can’t just go through the motions. It must be high intensity resistance training workout to deplete enough muscle glycogen to handle restaurant portions of carbs. I hope these dining tips help you choose smarter and healthier for a leaner body next time you eat out.
Top 10 Tips for Eating Out Right
“If you’re watching your waistline, you don’t have to do it at home! Try these ten tips to make any restaurant experience waist-friendly.”
1 Response to 5 Tricks to Eat Better When Eating Out
Weight Loss Snacks
March 12th, 2009 at 11:34 pm
I totally agree with you about what the sides you choose do to your caloric intake. Choosing the salad in stead of the fries makes huge difference that really ads up quickly over the course of the year.