Guys - I LOVE food (can't you tell) and one of the best things I've learned from years tracking macros and understanding food is that you CAN still go out to eat and make progress towards your health and fitness goals, even if the current goal is FAT LOSS!
Eating out is part of our culture (at least here in the USA) and granted everyones goals are going to be different, but if your wanting to make some permanent lifestyle changes - learning how to navigate eating out can be really helpful!
These tips are geared towards if you are wanting to track when eating out:
🔎 Research the menu ahead of time and take a peak of the options they have available. That way you can plan out your calories in advance.
📆 It's 2019 and most restaurants (at least the chains) do have nutritional information online.
If you like to go to one of a kind places or food trucks that don’t have their nutritional info, I’d recommend eating simple things, meals that are not too complex and may be counted easily ex: poke bowl, chicken tacos, teriyaki chicken..
🥩 Start with a protein source - base your meal around something that you know has protein (chicken, beef, fish, tempeh... whatever)
🌮 The simpler the meal is the easier it is going to be to track. Things like a steak with a side of potatoes & salads, chicken&veggie kebab skewers and side of rice vs. ooey gooey nachos, deep fried biscuits & gravy
🍲 Ordering options grilled or steamed is going to be a less calorically dense than if cooked in oil/ butter, make sure you specifically request this.
🗣 Ask for dressings/ sauces on the side so you can control how much is on your food.
🥑 Be weary of fats! Having worked as a server for a few years, I know that the sauces, dips and such are layered with butter and all that fatty goodness! Fat tastes good but as you know 9kcal per gram can quickly spike those calories.
⚖️ Implement checks and balances - if you decide to have a beef burger opt to either get a side salad instead of fries OR opt for no bun and have the fries.
💧 Drink the water! It sounds silly but often times when we feel hungry we are also thirsty, drinking a full glass of water before you meal comes can be a good idea. 👀 Track the meal by breaking it down into individual parts (ex- 6oz steak, 1 cup rice, 10 asparagus). 👉 Eating out is ALWAYS going to be a guesstimate but as you become more advanced with tracking macros you get pretty good at knowing what serving sizes of things look like. ALWAYS air on the side of caution and estimate quantities of food on the higher side of things. 🙅🏼♀️🚫My recommended DON'TS:
🚫Please don't bring out a food scale at a restaurant. I just feel like that can be mentally taxing. Trust your best judgment and always overestimate calories if you aren't sure.
🚫If you are hungry and want to eat - EAT - sitting at the table while everyone else eats and you sip on lemon water SUCKS
* again this is dependent on your goals at that time
If your dieting just remember this phase is temporary and you will get the opportunity to eat you favorite foods again, they will be there!
Sometimes you gotta make a little bit of sacrifice to ultimately get what you want ( feel good, look good).
P.s. if you do look up the nutritional information and you see an option that's going to be higher - I would go with the highest option (swipe to see a google search & the nutritional PDF search of the same food item). Do you eat out and track macros? Comment and let me know if you do any/all of these!