The Restaurant ONLY Diet (Get Lean While Eating Out)
Many of my clients, friends and me myself have to eat out on a regular basis. Most of my clients have work functions at least once or twice a week. They have lunch out with clients, are on the road for work and socialise with colleagues.
I hear, ‘I couldn’t eat well because I had to eat out’, nearly every single day. I had one client who was on the road six months of every year. He stayed in hotels and ate at restaurants one hundred and eight two and a half days a year.
He would lose a few pounds over three weeks training with me, and then gain them all back as soon as he had to go away on business. Then we’d start the same process all over again. It was infuriating for us both. We used to discuss different strategies – like staying in self-catered accommodation while away. But, even when he did that, he’d have to eat out nearly every night with the clients and colleagues that he was visiting.
I finally had the revelation I needed when I went on a five-day training course to learn improved fat loss techniques for my clients. I was two weeks away from the final photos for the transformation photos you can see below. I knew I couldn’t spend a whole week eating junk. I had to make it work.
I set out on that trip with the mindset that I would make it work. However hard it was, I was going to eat healthily.
It was the easiest week of my life.
The Revelation
I came back from that week, leaner than when I went away. Actually, I was quite a lot leaner. I realised that eating out, didn’t need to mean the end of my results. It accelerated them. All I did was follow these five simple rules:
1. Order a meat or fish based dish
There’s always steak or chicken on a menu, and always at least one fish dish. I often order the burger if it’s a nice restaurant that I know will have decent quality mince.
2. Replace the carbs with a salad or mixed vegetables
When a dish comes with fries or mashed potatoes or something similar, just ask for it to be replaced with a salad or mixed vegetables.
3. Order water
Don’t order any drink that contains calories. Get still or sparkling water. Pretty simple but it can be hard to do if everyone is drinking. If you really can’t stand up to a little peer pressure then pretend you are driving.
4. Order the sauce on the side
It’s hard to tell what is in a sauce, or to know how much of it you’ll be served. Asking for it on the side will allow you to use just the amount that you want.
5. Choose before hand
Choosing your food before you go to the restaurant is a great idea. You choose the best options for you, while you’re not hungry or tired. Have a little look in the morning and commit to what you want before you go.
Eating out meant I got amazing food, cooked for me. I didn’t have to plan recipes or buy ingredients. I didn’t have to think about which foods might be going out of date. I didn’t have to spend hours cooking every week. I realised that it was easier to eat healthily when I was eating at restaurants. Once I re-framed the problem of eating out, it all became easy.
And as for my client? Once he re-framed his meals out as an opportunity to eat really well, thinks started clicking in to place and he started sending me photos of all of the amazing, healthy food that he was eating on a regular basis at restaurants.
So next time you’ve got to eat out, just remember, that’s your opportunity to have a chef buy, organise and cook you amazing healthy food while you relax and enjoy yourself.
Yours in health,
Coach Ben @coachben
Nice post and agree need to eat healthy when we eat out but still home cooked food is way better.
Both can work really well. The great thing about home cooked food is that you know exactly what's in it. But if you are eating out, and follow these rules, then it's not a problem either! Thanks for the comment :)
You are welcome.
amazing ! this is the guideline for eat better.
A lot of people eat out often so some simple guidelines can help :) Thanks!
All great recommendations! It seems that the knowledge is finally spreading about the dangers of overeating carbohydrates and obesity and its related diseases. Drinks and sauces seem to be the sneakiest sources of sugars that creep up on people.
I like to do my little indulgences at home when I cook for myself rather than at a restaurant because the amount of oil and sugars used is not known. My carb or calorie splurge is then much easier to do with confidence that I wont undo my exercise for the week.
Great point - balancing the carbs and calories with the right amount of exercise is very important too. They can sneak a lot of calories in to food when you eat out so these steps will help you avoid that :)
Great post. These are exactly the rules I try to follow when eating out.
@haryballsac, they can make a big difference to feeling and looking better!
looks yummm!!
Eating healthy doesn't have to be boring :D
very good post, I am interested to read it and I want to try the food as you say but I do not have the money to buy it
Not everyone eats at restaurants often, for many reasons, but when you do you'll know how to make the right choices :)
interesante propuesta me encantaría probar toda esa comida que se ve tan deliciosa.
Gracias
nice but not enough for me :D
The top photo was just one of many courses :p
Thank yo so much! Super!
Thank you!
health is important
Very important. Your health is your wealth!
i enjoy your post ^^! Thanks.
Thanks @iamgun
good!.
:)
happy today for you!
:D
Upvoted. Excellent article especially the part of replacing the carbs. If your interested in the Keto Diet check out my blog @curiousskeptic I have discussed why sugar makes you gain weight and salts bad rap and the Keto Diet in general.
thanks @healthsquared you are doing very well keep doing that I look forward
Great tips! However, in Asian country like Malaysia, it has been challenging for Asian to eat lean while eating out. Most of the food choices are CARBS! It will be quite costly to eat out with a lean and clean meal here. Home cooked is still the best choice! It would be great if you will be able to share some healthy food recipes which only takes around 10-15 minutes to cook :D
Nice Post and You make it more intresting with images