Instead of strict food rules or elimination diets, a flexible diet focuses on meeting certain macronutrient goals, such as protein, fat, and carbohydrates. When eating out, it’s important to find meals that fit your daily calorie intake and macro goals. It’s important to think ahead, make smart choices, and be open to different food options. If you pay attention to portion sizes and what’s in your food, you can dine out at restaurants without breaking your diet.
1. Read the Menu Beforehand
If you want to make informed choices when eating out, one easy way to do so is to look at the menus online beforehand. These days, most restaurants post their menus and nutritional information online so you can see what dishes are being offered and how many calories they contain. This allows you to choose meals that meet your macronutrient goals before you even get to the restaurant. It also helps you avoid making hasty choices at the table.
2. Control your Portions
People often overeat when eating out because the portions are larger than what you would make at home. When eating out, it’s a good idea to order a smaller portion, share a plate, or save half of your meal for later. This will prevent you from eating too many calories or macronutrients compared to your goals. Some places will allow you to get “half portions” or modifications to your dish, so don’t hesitate to ask for a smaller portion or modifications to your meal.
3. Focus on Protein-Rich Foods
One of the most important macronutrients in a flexible diet is protein. This is especially true if you’re trying to lose weight or build muscle. When eating out, choose protein-rich foods like cooked chicken, fish, lean meats, or plant-based options like tofu or tempeh. You can also ask for more protein if there isn’t enough protein in the dish, which will help you reach your protein goal for your meal.
4. Choose Healthy Cooking Methods
When it comes to calories and macronutrients in dishes, there are big differences between cooking methods. If you don’t want to eat a lot of fried or stir-fried food, you can grill, bake, steam, or fry it. Fried foods tend to be higher in calories and fat, which can throw off your nutritional balance. If a dish isn’t prepared the way you like, don’t be afraid to ask for a change. Most restaurants will be happy to oblige.
5. Be Mindful of Sauces and Dressings
Many sauces and dips can quickly add extra sugar, fat, and calories to your food. When dining out, always ask for sauces and dressings. This way, you can control their use. This way, you can enjoy the flavor without adding too many extra calories. If you’re unsure, don’t be afraid to ask your server about the ingredients in a sauce or dressing. Many places now have lighter sauces, so if you want to stick to your macro goals, you can opt for those.
6. Mind the Hidden Calories in Drinks
People who track their macronutrients often forget to drink beverages, but they can be high in calories. Drinks that contain alcohol, lots of sugar, and specialty coffee drinks can quickly cause you to exceed your daily sugar or calorie limit. When eating out, opt for water, soda, or unsweetened iced tea. Don’t drink too much. A glass of wine, a light beer, or a simple mixed drink (such as a tonic or soda) made with a low-calorie mixer are all good choices.
7. Avoid Overeating with Mindful Eating Practices
People often overeat when they eat out, especially in casual settings with lots of food. Mindful eating is one way to avoid this. Take your time and enjoy the taste, texture, and satisfaction that your food makes you feel full. If you take small bites and chew thoroughly, you’re more likely to feel full and happy. You can also learn to recognize when you’re hungry, which can help you resist the urge to eat everything on your plate, even if you’re full.
8. Balance Your Meals Throughout the Day
If you know you’re going out to eat later, you may want to eat a few more meals earlier in the day. If you’re having a big dinner, you can eat smaller meals throughout the day that are high in protein and low in fat and carbs. This gives you more options when choosing restaurants to eat at without going over your daily calorie or macronutrient limits. However, if you have to eat out for some reason, you can change your meal plan for that day to account for the extra calories.
Conclusion
Eating out isn’t difficult when you’re following a flexible diet. If you make smart choices, watch your portion sizes, and plan, you can still enjoy eating out while sticking to your nutrition goals. A flexible diet allows you to enjoy the foods you love while still achieving your fitness goals. This is true whether you’re choosing a better way to cook, changing up your order, or changing your daily meal plan. As long as you plan and know what you’re doing, you can enjoy eating out while being flexible with your diet.
FAQs
1. Can I eat whatever I want on a flexible diet?
You can eat a wide variety of foods on a flexible diet as long as they meet your macronutrient goals (protein, fat, and carbohydrates). There are times when it’s best to eat them but to ensure you’re reaching your health goals, you need to choose foods that are nutrient-dense in the first place.
2. How do I record my number when I eat out?
When eating out, you can use a food-tracking app like MyFitnessPal or Cronometer to track your macros. Many places have nutritional information on their menus that can help you understand how many calories and macronutrients your food contains. If you don’t have exact information, you can make a good guess based on similar foods or portion sizes.
3. What if a restaurant serves me too much food?
Often, restaurant meals are much more substantial than what you would eat at home. To combat this, ask for less, share with others, or take some home to eat later. If your side dishes don’t meet your macro goals, save them for next time and focus on the protein in the main course.
4. What about my favorite foods? Can I still eat them while on a flexible diet?
Yes! When you’re on a flexible diet, it’s all about balance. It’s best to eat whatever food you want as long as it doesn’t break your daily macronutrient goals. To maintain your health and exercise goals while still enjoying the foods you love in moderation, you need to make smarter choices.
5. How to Handle Salads and Sauces When Eating Out
It’s best to ask for sauces and dressings on the side, as they add a lot of calories and fat. You can then decide how much to use so you can enjoy the flavor without exceeding your macronutrient goals. If you’re unsure about whether a sauce is healthy, don’t hesitate to ask your server for more information.