Your guide to eating out whilst dieting

You can totally still eat out and lose fat.

If it’s unusual you eat out (say once or twice a month), I’d say just to go for it and enjoy it.

If it’s a more frequent occurrence for you, you need a plan.- otherwise it will derail your efforts and leave you feeling sluggish and bloated.

What to avoid..

• Starters and Puddings.

• The bread basket

• Prawn crackers

• Monster portions of carbs

• Creamy sauces

• Wine

Here’s what to order instead…

• A main

• Protein - Fish, chicken and steak are all great options

• Extra veggies on the side

• Salad sides and mains (ask for the dressing separate- it’s YOUR meal)

• Smaller portions of carbs

• Fizzy water

• Spirits with clear mixers

Here are some suggestions that will help you socialise in a way that you can still meet your goals…

Chinese- choose dishes that are baked, steamed or boiled (not fried!). Steamed dumplings, chicken and brocooli, beef and broccoli, chop suey, hot and sour soup, moo goo Gai pan, buddhas delight, moo shoo vegetables.

Indian- choose Daahl, tandoori beef/ chicken/ prawn, Chana Masala, Aloo gobi.

Italian- Mussels, Fish, steak, choose a tomato sauce with your pasta instead of meat or cream, avoid meat on your pizza and get a veggie loaded one instead, go for thin crust pizza instead of thick crust/ deep pan.

As always , it can be helpful to think ‘better not best’… and aim to eat in a more healthful, balanced way than before you began fat loss. Learning as you can is important here, and i’d never recommend missing meals earlier on in the day to save room. Often that leads you to overeat because you're more hungry!

Aim to eat regularly as normal on the day you eat out in the evening, maybe slightly smaller portions but still based round protein and veggies.

Enjoy your meal!

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