Eating out is a part of life. The sooner you accept this, the faster you can make the necessary adjustments to your diet and lifestyle.
Don’t believe me? Think about this:
People following strict diets, and even bodybuilders who are cutting for a competition, have at least one cheat meal during the week. And what do these folks usually do with these cheat meals? You guessed it right — they eat out.
As a personal trainer with over 17 years of hands-on experience, I can attest that most people make the same mistakes while eating out, which derails their progress.
Frankly, I don’t blame these folks for these blunders. Eating healthy while dining out is a skill that you build over time. You must also invest a fair bit of time learning how to make the right food choices to facilitate your progress.
In this article, I pull back the curtain on the eight most common mistakes that people make while eating out on a diet. You will also learn how to leverage these meals to achieve your fitness goals. We have a lot to uncover, so sit tight and read on.
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Mistake 1: Overlooking Hidden Calories
Oh, so you ordered grilled chicken with salad? While this might look like an excellent meal that contributes to your fitness objectives, you cannot overlook the dressings, sauces, and cooking methods involved in prepping this meal.
Restaurants usually add not-so-healthy calorie-laden condiments to the recipes to enhance the flavors and make them look more appealing.
But as you might have expected, these are disastrous for your fitness goals.
When eating out, ask the restaurant staff to cook your food without any oil, butter, or sugary syrups. Some restaurants might warn you that the food might taste a little bland with these cooking directions, but they will be happy to accommodate them.
Make it a point to ask the waiters for different ideas on how to make your favorite dishes healthier, and you’ll be surprised with their knowledge and skills.
Pro Tip: Always be proactive when ordering food at a restaurant. Be as descriptive as possible about how you want your meals prepared, or be ready to eat a salad with a generous dose of creamy dressing.
Tips on Ordering Food
Use the following eating-out hacks to save your diet:
- Dressings on the side: Ask for dressing and sauces on the side. This allows you to control the amount you consume, even when indulging in a cheat meal.
- Choose grilling over frying: Always opt for grilled, baked, or steamed dishes. For instance, choose grilled salmon with a side salad instead of fried fish and chips.
- Scrutinize the menu: Quiz your server about the healthiest (read: protein-packed) dishes on the menu.
- Healthy swaps: Request the staff to switch sides to healthier options like steamed veggies.
Mistake 2: Falling for “Healthy” Traps
We are slowly but surely witnessing a move toward healthier foods. However, people fail to realize that restaurants see this shift too.
Many businesses resort to unethical practices by adding words like ‘low-fat,’ ‘light,’ and ‘organic’ to their menu descriptions to lure health-conscious diners. However, in most cases, there is little to no difference in these dishes compared to the regular ones.
For the love of god, an organic cookie is still a cookie! It just has a dash of organic ingredients. (1)
Remember, when fat is removed from food, it often gets replaced with sugar and other fillers to improve its taste. Always make it a point to ask the server about the exact ingredients of each dish before ordering.
If a restaurant is hesitant about providing you with the information you need, it is a sign that it is not the right place to eat. After all, you have every right to know what you are putting in your body.
In this hi-tech age, there are several websites that track the calorie content of the dishes of the biggest restaurants. You can also click a photo of the menu or even the food and ask AI about its macros.
Mistake 3: Skipping the Prep Work
I can totally understand that life can get hectic. Most of us are juggling work, errands, and social commitments on a daily basis. Eating healthy can add to the stress.
It is so easy to walk into a restaurant and order the most tempting dish on the menu. I won’t lie: this has happened to me several times, especially when I was starving. But this was before I started taking my fitness seriously, and it made me realize the power of a rumbling stomach.
When it comes to your fitness program, especially your diet — if you fail to plan, you are essentially planning to fail.
How To Meal Prep Like a Master
Below is everything you need to know to master this game:
Check the Menu Online
I think of myself as a Navy SEAL before I go out to eat. Planning triumphs over everything else. I would never enter a restaurant before scouting out its menu. This allows me to decide what I’ll be eating even before I enter the premises and am swayed away by delicious-smelling but calorie-laden food.
Internalize Food Tracking
Calorie-tracking apps like MyFitnessPal can be incredibly useful to ensure you are meeting your daily calorie goals. Many of these apps have a vast library of restaurant recipes that help you track your macros accurately.
Pro Tip: Pre-log your meals before eating at a restaurant. This can reinforce your commitment to your diet and is also one of the best accountability mechanisms.
Don’t Be Shy To Ask For Modification
I have friends who never ask for recipe modifications because they think that is rude to the chef. To me, it is like never asking that pretty girl out because you’re scared that she’ll humiliate you in public.
We live in a kind world, and most people are happy to accommodate reasonable requests.
Case in point: Don’t ask out a 10 if you are a two.
Prioritize Hydration
Drink a large glass of water before eating your meal. This will make you feel fuller and prevent overeating. Drinking water at regular intervals also ensures that you don’t mistake thirst for hunger.
Mistake 4: Underestimating Portion Sizes
Restaurants with generous portion sizes are some of my favorite places to eat. I developed this preference before I became serious about my fitness, but it is now too late to change this taste.
No kidding; some of my favorite restaurant pasta serving sizes could feed a small Nordic village.
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While these portion sizes might be excellent for starving school kids, they can spell disaster for people dieting to lose weight.
But worry not; I have a few solutions to this:
At places where you have eaten out before, ask for a half-portion or to have half of your meal boxed up before it even reaches the table. In my opinion, this is one of the best ways to prevent overeating.
Also, you don’t necessarily have to order the main course. Appetizers are often a better choice while eating at a restaurant as they can be as satisfying as the entrée.
Pro Tip: Eat out with someone who is obsessed with tracking their calories. Stop when they stop eating.
Mistake 5: The Breadbasket Binge
It might be hard to believe, but the breadbasket has killed more physique transformations than cheesecakes.
Many go overboard with the breadbasket and end up eating more calories than they would eat in their entrees. Remember, bread is packed with carbs and calories, especially when it’s slathered with butter.
Don’t let the ‘whole wheat’ tag on the unassuming bread basket fool you.
Experts recommend asking the server to remove the bread basket altogether. After all, who goes to a restaurant to eat plain bread?
Plus, many restaurants will swap the bread with healthier options like a small side salad. If you get lucky, make sure you ask them not to add any creamy dressings to it.
Mistake 6: Ignoring Your Hunger Cues
We have all been in situations where we ate out even though we were not hungry. This usually happens when you are with your friends or family, and someone says they are starving. The next thing you know, you are eating like there is no tomorrow.
Mindful eating is the answer. It encourages you to pay close attention to your hunger signals. Plus, it involves experiencing your foods — the taste, texture, and aroma. You must stop when you feel satisfied and not go to the point of feeling stuffed.
A few tips on internalizing mindful eating:
- Slow down: Chew your food thoroughly as it gives your body time to register that it is being fed. Aim for 32 chews per bite.
- Check-in: Pause midway through your meal and assess how you feel.
- Hydrate: Drink at least a gallon of water daily, especially with your meals.
- Minimize distractions: Avoid using your phone or watching TV while eating. Eating while distracted increases the risk of overeating.
Mistake 7: Social Pressure Sabotage
Anyone who tells you they have never fallen prey to social pressure is lying.
Me, personally, I have been pressured into ordering burgers while I wanted to eat salads. Most of us relinquish our healthy eating habits because we don’t want to become the party poopers.
However, this is just when you must realize that your fitness journey is yours alone, and you can’t let anyone derail it.
Here are a few neat ways of getting around social pressure:
Be the first to order, as it ensures no one can influence your food choices. I sometimes go as far as to arrive a little early at the venue to order early. Excusing yourself and ordering your food separately also works wonders.
Also, you could suggest a spot that offers delicious healthy dishes. This helps you blend in perfectly.
When everything else fails, adopt the Jedi mind trick. What’s that, you ask?
Say this politely: “I’m really trying to focus on my health goals right now, but I appreciate the offer!”
Most people will understand and back off.
Mistake 8: Drinking Your Calories
In my experience, drinking calories is one of the biggest diet sabotagers.
While most people understand that sugary drinks like sodas and juices can derail their diets, one cannot underestimate the calorie potential of seemingly healthy options like smoothies and sweetened iced teas.
The worst part about these liquids is that they contain empty calories, meaning they provide zero nutritional value.
The calories in these beverages can lead to weight gain, hinder your muscle-building efforts, and even mess with your energy levels. They also significantly increase the risk of chronic health diseases like type 2 diabetes.
What To Do Instead?
Water is the ultimate performance enhancer. If you routinely engage in endurance training, add an electrolyte supplement to your stack, but make sure it does not contain added sugar. Alternatively, you could add some fresh fruit, lemon, or salt to boost the water’s natural flavor.
Sip on water throughout the day, especially before, during, and after your workouts.
Switch your daily latte or cappuccino with black coffee to avoid excessive calories. You can also experiment with adding a sprinkle of cinnamon or a natural, zero-calorie sweetener like stevia.
Coach Tip: Coconut water is an excellent alternative to commercial energy drinks as it delivers a healthy dose of hydration-boosting electrolytes.
Conclusion
Overlooking hidden calories, skipping prep work, underestimating portion sizes, ignoring hunger cues, and drinking calories are some of the biggest mistakes people make while eating out. The eight eating-out tips listed in this article can help you make healthier choices and stick to your diet.
If a restaurant doesn’t oblige your request, feel free to add them to your new ‘no-go’ list (yes, you must have one if you’re serious about your diet). I have several of my favorite restaurants on this list, but I don’t regret it one bit.
If you have any questions about the eight eating-out habits listed in this article or need help making adjustments to your diet, post them in the comments section below, and I’ll be happy to help!
References:
- Ashwath Kumar K, Sudha ML. Effect of fat and sugar replacement on rheological, textural and nutritional characteristics of multigrain cookies. J Food Sci Technol. 2021 Jul;58(7):2630-2640. doi: 10.1007/s13197-020-04769-9. Epub 2020 Oct 15. PMID: 34194098; PMCID: PMC8196185.