10 Tips for Eating Out on a Diet

Hello, my dears! It’s Alla Sem here. When I was 110 kg, I thought dieting meant never eating out again. The thought terrified me. How could I give up dinners with friends, celebrations at restaurants, or even just a break from my own cooking? The good news is that you don’t have to. With the right strategies, you can enjoy restaurant meals and still reach your weight loss goals. Let me share what I learned on my journey from 110 kg to 80 kg.

With the advent of ever increasing and better restaurants and hotels, eating out is growing as well. People dine out for several reasons. First, to have a change of atmosphere and a change from the usual kind of food. Or to celebrate a special event or occasion. Dining out seems perfect for all these situations.

Second, homemade food covers only the regular local food. Eating out not only gives a wide variety of food, but attention is also given to the presentation of food. It’s an experience, not just a meal.

The trend of eating out is ever growing, and people don’t realize that eating out on a diet has its adverse effects too in the form of high fat and calorie laden food. But a little vigilance can make your eating out experience a healthy one. Here are my top 10 tips.

1. Cram for tonight’s dinner. Take some time at home to look up the menu of your favorite eatery online. Select the healthiest food options before you arrive. In this way, when you dine out, you can order from your pre-selected options without being tempted by other choices. I did this regularly, and it saved me from many impulsive decisions.

2. Order your main dish from the appetizer menu. Appetizers are not only properly portioned, but they can also save you money. Restaurant main courses are often two or three times larger than a normal serving. If you order an appetizer as your meal, you get a reasonable portion. If you’re still not satisfied, add a side dish like soup or salad. This simple trick helped me enjoy restaurant food without overeating.

3. Beware these high-fat menu buzz words. Just steer clear of words like gravy, smothered, oil, butter, cream sauce, or Alfredo. These terms almost always mean extra fat and calories. However, if you have saved up your calories during the day, a little of it won’t hurt. The key is awareness, not fear.

4. Modify the menu. A request for modifying your food in a diet friendly way is rarely denied. Ask for dressings on the side. Request grilled instead of fried. Substitute vegetables for fries. Most restaurants want you to leave as a happy and satisfied customer. I was shy about this at first, but now I ask confidently and almost always get what I need.

5. The meat is on. When you eat meat, go for white meat instead of dark meat. Choose skinless chicken whenever possible. Red meat a few times a week is also healthy for you. The key is choosing leaner cuts and watching your portions. About the size of a deck of cards is plenty for one meal.

6. Keep tabs on that tubini. However tempting that refilling pasta bowl offer may seem, it certainly is no bargain on your diet budget. Those endless bowls add endless calories. Keep a check on how much pasta you are eating and stick to one bowl only. If you want more, ask for a to-go container and take half home.

7. “Wrap it up, I’ll take it!” Don’t be tempted by the full portion. Ask your server to pack up half of your food as soon as it is served. Any nice restaurant will be glad to do you this favor. In this way, you eat a balanced portion at the restaurant and have lunch ready for tomorrow. This was a game changer for me.

8. Take control of takeout. When you order takeout, eat only half of what you receive. Stay on portion control even when eating at home. That way, you have health as well as instant next day food in the refrigerator. It’s like having two meals for the price of one.

9. Banish buffets. No matter how tempting and affordable they may seem, buffets are mountains of fats and calories for you. The more variety you see, the more you will eat. It’s human nature. I had to admit to myself that I cannot resist a buffet, so I simply stopped going. If you must attend an event with a buffet, survey all the options first, then choose just a few items on a small plate.

10. Mini meals are a must. It’s better to eat mini meals during the day than to overeat at once. This keeps your blood sugar stable and prevents the extreme hunger that leads to overordering at restaurants. When you arrive at a restaurant comfortably hungry rather than starving, you make better choices. Plan your day around your dinner out by eating lighter earlier.

The Bottom Line

Eating out on a diet is completely possible. It takes planning, awareness, and sometimes a little courage to ask for what you need. But the payoff is huge. You get to enjoy social occasions, delicious food, and a break from cooking, all while staying on track with your goals.

On my journey from 110 kg to 80 kg, I learned that flexibility is essential. A perfect diet that makes you miserable won’t last. Learning to navigate restaurants was one of the most important skills I developed. You can do it too.

With love and belief in you,
Alla Sem