Eating out while dieting can feel like walking a tightrope, balancing your goals with the temptation of indulgent restaurant menus. How can you stay on track when everything on the menu seems like a calorie bomb? You’ve probably heard the old saying, “calories in, calories out,” which holds true when it comes to weight loss. Being in a calorie deficit, meaning you’re burning more calories than you consume, is key. But what happens when you’re dining with friends or celebrating a special occasion? How do you make healthier choices without feeling deprived?
To help you navigate this challenge, we turned to Woman’s World readers who successfully lost weight while still dining out. They shared the tips that worked for them, backed up by experts, on how to eat in restaurants when dieting. Let’s dive in.
Why is Eating Out Challenging When Dieting?
Eating out, while convenient and fun, can be a major hurdle when you’re trying to lose or maintain weight. Jennifer Pallian, a registered dietitian, explains that restaurants often serve meals in larger portions, and those meals are typically prepared with more fat than what you’d use at home. This combination can easily throw you off track if you’re not careful.
Moreover, many restaurants don’t provide nutrition information on their menus, making it even harder to judge what you’re eating. Added sugars, hidden oils, and larger-than-necessary portions are just a few of the challenges you’ll face when dining out. But don’t worry—there are ways to navigate restaurant menus wisely, without derailing your goals.
Top Strategies for Eating Healthy at Restaurants
While dining out can seem daunting when you’re watching your waistline, with a little strategy, you can enjoy your meal and stay on track. Let’s break down the most effective tricks, straight from the readers who lost up to 119 pounds. These small yet powerful changes can help you eat healthy, feel satisfied, and stay within your calorie budget.
1. Look at the Menu Ahead of Time
Preparation is key. If you’re feeling overwhelmed by the endless options once you’re seated at a restaurant, this simple tip will save you from impulse ordering. According to 39% of Woman’s World readers, reviewing the menu before heading to the restaurant helps you make informed decisions. It also curbs impulsive choices you may regret later.
Debra Ramos, who lost 118 pounds, swears by this method. She says, “Checking the menu online ahead of time means you’re less likely to make impulsive decisions when you’re hungry.” By knowing what’s available, you’re more likely to choose healthier options, even when special items are tempting.
Evergreen Tip: Most restaurants have their menus available online, so take a moment before you go out to plan your meal. Even if the best choices aren’t available, you’ll be ready to make the healthiest option from what’s on offer.
2. Swap Unhealthy Sides for Vegetables
You’re at a restaurant, and the sides look irresistible—but they may not be the healthiest choice. Here’s the secret: swap out unhealthy sides like fries or creamy mashed potatoes for something lighter, like grilled vegetables, a side salad, or soup. Nearly 35% of readers follow this strategy to cut calories without feeling deprived.
Pallian suggests: “Modifying your order by asking for sauce on the side, and requesting grilled instead of fried items, can help shave off calories.” Paulette Szalay, who lost 119 pounds, recommends ordering grilled, steamed, or blackened options rather than fried dishes. This small change can make a huge difference.
Pro Tip: Always ask for sauces and dressings on the side, and control how much you use to avoid those hidden extra calories.
3. Share Your Meal
A generous portion of pasta, pizza, or a steak may seem tempting, but the reality is, portion sizes at restaurants are often massive. To keep your calorie intake in check, split your meal with someone else. This is a game-changer. By sharing an entrée or even an appetizer, you automatically reduce the portion size, making it easier to stick to your calorie goals.
Many readers, including Mary Alexander, who maintained an 85-pound weight loss, recommend this method. She says, “Sharing a meal means you get to enjoy your favorite dishes but without the risk of overeating.”
4. Order from the Kids’ Menu
For smaller portions that are naturally lighter, consider ordering from the kids’ menu. Kids’ meals typically come in smaller portions with simpler ingredients. While the kids’ menu may not always be perfect, it’s often a great choice for reducing overall calorie intake.
However, experts like Pallian and Benser recommend adding a side of veggies or a salad to balance out the meal and boost fiber intake, ensuring you’re getting a well-rounded dish.
5. Avoid Words that Signal High Calories
When scanning the menu, be mindful of words that often signal calorie-dense dishes. Terms like “crispy,” “creamy,” “smothered,” “loaded,” or “bottomless” usually mean higher fat content and larger portions. Instead, look for healthier-sounding terms like “grilled,” “steamed,” “baked,” or “broiled”.
Benser says: “Words like ‘fried,’ ‘creamed,’ and ‘smothered’ are often red flags for higher calorie dishes, even if they seem healthy.”
6. Stop Eating When You’re Full
It might sound simple, but mindfulness is key when eating out. It’s easy to keep eating because the food is delicious or because it’s sitting right in front of you. But if you feel full, it’s okay to stop eating. Overeating, especially in a social setting, can easily lead to unwanted calories and unnecessary weight gain.
Benser suggests, “Set your intention before the meal starts, and remind yourself that feeling satisfied is better than feeling uncomfortably full.” If the portion seems too large, consider boxing it up for later.
Additional Tips to Help You Stay on Track
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Snack Before You Go: To avoid overeating at the restaurant, snack on something healthy—preferably with protein and fiber—before heading out. This trick helps reduce your hunger and can prevent you from overindulging on appetizers or drinks.
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Choose Water Over Sugary Drinks: Water is always the best choice. If you want some flavor, opt for sparkling water with a splash of lemon or cranberry juice. Avoid sugary sodas or cocktails that add empty calories to your meal.
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Be Flexible with Special Occasions: Remember, life happens. If you’re celebrating a special occasion, it’s okay to indulge. The key is getting back on track at your next meal, not letting one indulgence derail your entire progress.
FAQ: You May Also Want to Ask
1. What can I order at a restaurant when I’m dieting? Look for grilled, baked, or steamed dishes. Choose a side salad or vegetables instead of fries, and be mindful of portion sizes. You can also share meals or order from the kids’ menu for smaller portions.
2. How can I avoid overeating at a restaurant? Order smaller portions, share meals, and pay attention to when you feel full. Setting an intention before the meal and choosing to feel satisfied instead of overly full can help you stop eating when your body signals it’s had enough.
3. Are there healthier drinks to order at a restaurant? Yes! Opt for water, sparkling water with lemon or cranberry, or a healthy mocktail. Avoid sugary drinks, which can quickly add extra calories to your meal.
4. How can I make healthier choices without nutrition information on the menu? Look for dishes described with healthy terms like “grilled,” “baked,” or “steamed.” Avoid dishes labeled with words like “crispy” or “creamy,” which are often high in calories and fat.
5. Is it okay to eat unhealthy foods when I’m dieting at a restaurant? Yes, special occasions or indulgences happen. The key is to get back on track at your next meal and not let one meal ruin your progress. Moderation is crucial.
Enjoy Dining Out Without Guilt
Dining out doesn’t have to sabotage your weight loss goals. With a few simple strategies—like checking the menu ahead of time, sharing meals, and choosing healthier sides—you can enjoy your time at the restaurant while sticking to your diet plan. Remember, weight loss is a journey, and finding balance is key. So, enjoy the experience, eat mindfully, and get back on track with your next meal!