Dining out is an important part of life for most people. You may have to eat out frequently because you entertain customers at restaurants. Maybe you don’t even like eating out. Anyway, if you want to maintain a good fit body, restaurant meals will give you a big hurdle to overcome. In fact, eating in restaurants is one of the main reasons why so many people gain weight while traveling.
Here are some very simple tricks you can use to eat healthier and stay slim even while dining out…
The top 3 things to avoid that are everywhere in restaurants are:
- fried foods (anything battered with a scorching bath of trans fat)
- refined starchy foods
- soft drinks, juices, or other sugary foods (except whole fruits, which are great)
If you can skip these top culprits, this eliminates the main food sources that do the most harm 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 fries that come with every sandwich on every menu known to man, and cut down on all the heaping portions of pasta and rice that are often loaded onto plates as well.
Instead, try ordering 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 accompany most restaurant meals.
Almost every restaurant I’ve been to will always allow me to substitute vegetables or a salad for the fries or fries that almost always come with burgers or sandwiches.
On a side note, I’m always amazed at how many people scrutinize me for substituting fries for veggies and tell me I’m “not living” because I refuse to eat fries… are you kidding me! If that’s your idea of ”living large,” you need to have better hobbies!
Ironically, these are also the first people to complain that they are overweight and have “tried everything” but can’t lose weight no matter what. I’m not sure why so many people think that eating fries equates to “living life”… hey, I’m all for moderation with a lot of things, but if there are 2 things that should be completely eliminated from everyone’s diet because these foods are just that dangerous…soda and potato chips!
Take a look at the typical difference this simple substitution makes between choosing wisely and doing what most people do…
Most people will eat a meal like this:
- Burger or sandwich or hamburger
- french fries or french fries
- soda or other sweetened beverage (and no, diet sodas are NOT healthy!)
A MUCH smarter alternative if you care about your body and your health is this simple change:
- Burger or Sandwich
- salad or vegetables
- iced tea or unsweetened water (no diet drinks, unless you like to drink poison!)
These 2 simple substitutions save at least 400 – 900 calories every time you dine out (depending on drink refills and fries serving sizes)… AND you’re also eliminating the most harmful foods for your body by avoiding the trans fats and high fructose corn syrup from chips and soft drinks.
One other side note: A little-known way to eat full servings of pasta, rice, and bread and get away with not packing on body fat is to make sure you schedule some high-intensity, full-body resistance training (can be free weights or weight training). body weight) before the scheduled meal time.
Sometimes it can be difficult to fit training into your schedule right before a meal, but if you can, the meal can be your “post-workout meal.” After high-intensity resistance training, your body is able to handle more carbohydrates than normal to help replenish the muscle glycogen depletion you had during intense training.
A typical moderate intensity cardio workout is NOT enough for this… it must be a high intensity resistance training workout to deplete enough muscle glycogen to handle the restaurant carb servings.
I hope these eating tips help you make smarter, healthier choices for a leaner body the next time you eat out.