Don’t Forgo Your Favorites on a Calorie Deficit
Eating healthier doesn’t mean you can’t eat out! One of life’s biggest joys is enjoying a hearty meal with your friends—why should you miss out on the fun? With some simple adjustments and a little willpower, you can head to your favorite haunts without the guilt. Come with us as we share our sneaky (and effective) tips to stay healthy at dine-in restaurants.
1. Look at the Menu Ahead of Time
Everything’s online nowadays, giving you ample time to check the menu. Keep your eyes peeled for telltale symbols like the letter V or a little carrot on the pages; they usually indicate healthier options. Popular chains also have the calorie count next to their dishes, which can help you make an informed decision.
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2. Eat Before You Go
It might sound crazy, but indulging in a little snack at home can prevent overeating. While you don’t need to have a whole meal, you can sneak in a few almonds or a bowl of Greek yogurt first. Think of it like going to the grocery store: when you’re full, there’s less temptation!
3. Make Eating Out a Luxury
What’s better than an evening with good food and better company? Eating out is a great way to try new cuisine and catch up with friends, but if you’re trying to stay on the straight and narrow, make it an occasional luxury. You’ll save money, and you won’t gorge on heavy meals every week.
4. Order Healthier Appetizers
You don’t need to avoid restaurants in a calorie deficit—you just need to avoid certain dishes! Eating out is all about heart-smart choices; instead of mozzarella sticks, choose a cup of soup or a garden salad. Healthy appetizers still keep you full, but they also keep you in your calorie budget.
5. Drink Plenty of Water
It’s always important to hydrate, but that ice-cold glass of water is even better in a restaurant. Order one with dinner and make sure to sip before and during your meal. Water keeps you full, which keeps you away from naughty choices. In fact, studies show that drinking a glass of water at least an hour before dinner can curb your cravings by nearly 40%!
6. Ditch Alcohol
Water might be your best friend, but sugary drinks definitely aren’t. While there’s nothing wrong with the odd cocktail, pay attention to the calorie count. Colorful drinks usually come loaded with sugar and added calories, which can tank your deficit.
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7. Pick a Healthy Side
A hamburger and fries go together like pizza and wings, but neither option does your heart any favors. Stick with healthier sides the next time you’re out. Instead of a baked potato, opt for a salad or fresh vegetables. We know it sounds boring, but the best restaurants will always pack in the flavor.
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8. Don’t Wait to Order
Make sure you’re the first one to place an order! When you wait for other people, you open the floodgates to temptation. But when you go first, it doesn’t matter if someone else ordered the spaghetti and meatballs—you’re content with your grilled chicken wrap.
9. Stay Present During Your Meal
Some restaurants come with live music or sports games on TV, and those distractions pull focus from your meal. Try and remain present at the table. Think about the flavors and don’t scarf down your food; staying present guarantees a full belly.
10. Choose the Smaller Size
That family-sized plate of pasta looks good, but you’re stronger than your cravings! Ditch the heaving portions and go with the smallest size. You’ll get your money’s worth (while also saving money) and won’t have to worry about bursting at the seams.
11. Get Sauce on the Side
Salads look healthy, but not all greens come equal. Caesar salads and creamy dressings can rack up hundreds of calories, so ask for whatever you can on the side. When you control how much to add, you can fit in your faves without sacrificing your progress.
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12. Stick With Lean Options
No one said you can’t have a steak at dinnertime! But if you’re looking for a clean swap, consider lean meats like turkey or chicken. Fish dinners, like salmon or mackerel, also come packed with omega-3 fatty acids and plenty of vitamins, making them another great alternative.
13. Pay Attention to Cooking Methods
It’s one thing to eat whole foods and toss your own salad—but that’s only half the battle. A big part of counting calories is knowing about food preparation. Keep your hungry eyes peeled for steamed or grilled options; they’re far healthier than anything deep-fried.
14. Steer Clear of Buffets
We know how tempting a buffet is…all your favorite foods just sit and wait for you to get your fill. Unfortunately, buffets are off the menu. Why tempt yourself with fatty foods and greasy options when you can pick healthy dishes that taste just as good? The biggest difference is that you’ll also feel better when you leave the table!
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15. Sneak in Your Veggies
You don’t need to order a salad to get greens in your diet. Ask for another side of vegetables with your main. Order extra greens in your sandwich. Try a vegetarian option over that pork chop. Don’t be shy about welcoming those superfoods.
16. Opt for Whole Grains
Some dishes come with free bread (which we always appreciate), and that’s the perfect opportunity for a healthy swap. Instead of white, simply ask for whole grain instead. Most places already offer the option.
17. Split Portions With People
Not every restaurant lets you control the portion size, but that’s okay. If you need to cut the calories, offer to split your dish with someone at the table! Not only will you stay within your deficit, but family-style eating is always a good time.
18. Grab Two Appetizers Instead
So, you’ve looked at the menu ahead of time—no healthy dish in sight. Sometimes, the best thing to do is order two appetizers instead. You’d be surprised just how large the portions can be, keeping you full and also keeping you healthy.
19. Engage in Conversation
Eating out is the perfect time to catch up with loved ones. Engage in conversation and take your time eating! By eating slower and taking breaks between bites, your body has more time to digest. Next thing you know, you’re full before you even finish your plate.
20. Decline Dessert
As heartbreaking as it is, avoid ordering dessert. Most restaurants come with triple chocolate cake slices or ice cream sandwiches drenched in caramel drizzle. We know it sounds good, but the calories aren’t worth the taste, and you can always indulge in a healthier snack at home!
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