Eating out can feel overly complicated when following a flexible eating plan. For us at PowerUp, we believe that if your nutrition plan does not allow you to eat out and have a glass of wine or a cupcake once in a while you should go ahead and run the other way. Seriously. Run fast!
People fall into 2 camps. Either they are too loose with the rules to see results. All or nothing attitude, on or way off their diet. Or we have the perfectionists for whom not being perfect daily and controlling everything brings on way too much anxiety.
Neither is great long terms and we are all about helping you find that balance.
For me, at this point in my life, I have finally realized it is much more about consistency than perfection. But if I am going to be honest, I had to learn these skills, and finally find that balance for myself. At one time it was one of my homework with my own coach to eat out once a week and learn to not control every variables. Falling into the all or nothing camp for much too long.
Let me save you some time and share some skills with you. Wether you are eating out because you didn’t pack a lunch for work today or celebrating your friends birthday, there is no reason to avoid it or stress over it. With a little bit of planning we can keep you on track and it can be a part of your plan.
Keep it simple with these 3 tips.
- Look up the menu online prior to eating out. Some sites will even have the full nutritional breakdown for you. Look the menu over when you are relaxed and not hungry. Find the best option for you and your own nutritional needs.
- Once you found the best option enter it in your diary on MyFitnessPal before you arrive at the restaurant. You are much more likely to stay on track if you plan ahead and commit to your entree.
- Plan your other meals around your meal out. Front load your day with lots of vegetables, high fibre food & lean protein. And keep your overall fat and carbs lower.
If the outing is impromptu, or the menu wasn’t available to you ahead of time, stay calm and keep it simple. When it comes time to ordering and tracking your meal in MyFitnessPal you can turn to these strategies.
- Order something simple you can easily identify. If you order food and meals you normally eat at home it isn’t hard to estimate the quantities and figure out the ingredients in your meal.
- Measure (or eye ball) and enter the ingredients separately. This makes tracking easier.
- Don’t be afraid to ask for things cooked the way you want them. Steam, grilled, or cooked dry. Sauces and dressing on the side. Most restaurants are more than happy to accommodate to your needs, like giving you two order of veggies instead of rice and veggies.
- With protein ask the waitress to give you the weight in oz, taking the guesswork out of it. Trust me all restaurants have a food scale.
- When at a restaurant or chain where meals are not listed on MFP choose a similar meal on data bank.
- Lastly always add a little extra oil in your entry. It is safe to assume the kitchen used more than you would have.
All of this should 100% be taken into the context of the meal. Unless you eat out all the time, realize it is also okay to enjoy your food, enjoy your company and relax your ways a little.
Why are you out? Is it a business lunch entertaining clients or your 5 years wedding anniversary? I’d say for the latter putting the phone away and enjoying your meal is probably better advice. Enjoy the meal without regrets and get back on track at your next meal. I am done with guilt and so should you.
What you do every day matters more than what you do every once in a while. Remember this.
Annie 🙂