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How to Keep to Your Diet When Eating Out

How do I stay on a diet when I'm not in control - like when I'm eating with friends who aren't dieting?

Well, this is a great question and I know eating is a stumbling block for many people who are on a diet. Getting to your favorite restaurant and exercising healthy, or against your favorite food, seems like hard work - like you have two things on the set; see your friends, or lose weight.

Here are some tips to help you enjoy eating out, even with your non-dieting friends, without sacrificing too much of your healthy food:

Limit Alcohol Consumption - Alcohol is high in calories, so an easy way to consume less calories at night is to avoid or limit alcohol

Limit soda drinks - again, you can easily take a few hundred calories from soda drinks at night. Instead, go for sparkling water with some fruit juice or squeeze lemon / lime / orange

Choose a starter or dessert - if you have a sweet tooth, have a dessert and no starter. And if you prefer good things, do the opposite.

Eat slowly - focus on having a great conversation with your friends and eating your food slowly. Enjoy the taste, texture and smell of your food - enjoy every bite without feeling guilty about eating it.

Drink water when you eat your food, and make an effort to chew every 20 meals. All of these things allow your body the time it takes to recognize when it is full

Eat enough - stop eating when you feel full, no matter how much food you have left on your plate. It's not a smart idea to intentionally waste food, but if your portion is larger than needed, there's no problem leaving some out. Don't take out any leftovers in the box either

Side orders - if your dish comes with a choice of bread (usually thick in butter) or fries, ask for a side salad instead. Better yet, get a salad as a starter to help you prepare healthy meals before your main unhealthy meal arrives

Avoid buffets - if your friends support all of your weight loss, they won't force you to go to an edible restaurant. If you're done, try choosing a small plate and limiting yourself to 2 visits to the food counter. But seriously, if your friends aren't very sensitive to your diet, you probably shouldn't hang out with them that much.

Healthy main dishes - some of the healthiest main dishes are grilled steaks, fish or chicken, and salads (without calories). Generally, the more complex or luxurious the sound is, the more likely it is to be full of unhealthy calories. Choose pork over goat, which usually comes with a lot of fat.

Avoid sauces - many sauces are very high in fat and should be avoided or used in small quantities. Take out sauces like Meuniere, bechamel, au gratin and hollandaise. Mediterranean-style tomato sauce is usually a healthier choice.

Enjoy fruits - if you have fruit salad or fresh fruit dishes, enjoy this as a dessert rather than a starter, as a way of clearing your appetite and adding some good nutrients to your meal.

Any reasonable weight loss attempt will be a long-term lifestyle change that needs to be maintained, and relieving a healthy eating routine should not put you at risk. Keep in mind that your overall calorie intake throughout the day is important, so on the days when you're eating out, your diet is healthier, and exercise. This will offset any advantages when it comes out.


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