Eating Out on a Diet: Smart Strategies for Maintaining Your Health Goals

Eating out should be fun, but for anyone on a diet, it can be a nightmare. You’re used to strictly managing what goes into your meals, whether it’s salt and sugar or cheese and fat. Trusting anyone else to prepare a meal that reflects your needs is tough enough when you’re dining at a friend’s place, but it’s even harder when you’re heading to a restaurant. Whether it’s a Michelin-star-rated eatery or a fast-food franchise, the focus is usually on taste and presentation, rather than nutrition. While this may seem like quite a conundrum, there are plenty of smart choices that you can make to enjoy your meal out without trashing your diet completely. It’s also worth noting, that today not all restaurants prioritize taste and profits above nutrition and health. Of course, the choice of restaurant may not always be up to you entirely, so it helps to be prepared.

Smart Strategies to Eat Out When on a Diet

Eat before You Leave

The biggest challenge with healthy eating when you’re out is that you’re usually famished by the time your order is taken. This means that it’s much harder to be in control of your choices as hunger takes over completely. To counter this risk, have a light but early dinner or lunch before you leave so that you don’t have to battle any temptation at all. You’ll still be able to enjoy your meal out, but you’ll eat much less and won’t feel guilty about self-sabotaging your diet later.  

Supplement Wisely

‘Natural’ supplements are not miracle cures that will vanquish all health problems or eliminate stubborn fat, but it’s a fact that nutrition influences hunger, glucose management, cholesterol levels, and metabolic function. When it comes to limiting your food intake, making better choices, and protecting against digestive problems that are associated with eating out, psyllium husk and probiotics are particularly helpful. Psyllium husk is a natural fibre that forms a gel-like substance in the digestive tract. This increases fullness and it also slows the absorption of carbs, reducing sugar spikes and food cravings. Many experts recommend probiotics for weight management because they can help treat gut microbiome imbalances, which influence fat storage and appetite regulation. 

Stay Hydrated

Although we still have much to learn about the human brain’s regulation of thirst and hunger and how they interact, animal studies clearly suggest that we can confuse thirst with hunger, making us more likely to overeat or snack when dehydrated. If you keep sipping on water and stay hydrated, you’ll find that it’s easier to make healthy food choices and to eat in moderation. Just make sure that you get your hydration from water at all times, as other beverages will increase your caloric intake without providing much satiety. 

Review Your Meal Options in Advance 

If you walk into a restaurant unprepared and skim through the entire menu, you’ll find it hard to stick to your diet. Foods with saturated fats and added sugar are more likely to appear appealing and you’re more vulnerable to the temptation. It’s much easier to stick to an eating plan when you already have one in place. The next time you know you’ll be eating out, plan ahead by checking out the restaurant’s menus online, preferably after you’ve had a meal and are less likely to listen to your tummy. 

Call Ahead

Restaurants today are a far cry from what they were a few decades ago. Many are increasingly health conscious or, at the very least, cater to health conscious consumers. With greater public awareness about the risk posed by obesity, high sodium diets, saturated fats, and sugar, many chefs work hard to craft exquisite meals that are diet-friendly, nutritious, and still tasty. Many of these restaurants are also accommodating and will accept requests from guests with special dietary needs if possible. Call them to discuss meal options and possible ingredient swaps or modifications well ahead of your outing. 

 Practice Mindful Eating

Mindfulness is usually associated with meditation and it is a meditative practice. However, it’s something that can be applied to any activity or area of life because it’s about living in the moment and being mindful of your actions. When it comes to eating, mindfulness helps cultivate a healthy relationship with food. It makes it easier to enjoy delicacies without feeling guilty, while at the same time giving you greater control over your eating habits and choices, as you become more attuned to your body’s hunger and fullness cues.

In addition to the strategies mentioned above, always practice portion control, sharing dishes with others or asking for leftovers to be packed away. Opt for healthier menu options with grilled lean meats such as chicken or fish, and wholesome fresh vegetable salads with plenty of variety but without any heavy dressing. These foods and preparation styles are delicious and healthy, making it easier for you to stay focused on your health goals while enjoying a meal out.