11 Ways to Survive Eating Out Without Gaining Weight
Eating out is something many enjoy as it takes you away from the kitchen and into a different environment – and after all, everything tastes better when you don’t have to cook it yourself. The downside is that the reason it tastes so good isn’t always because you didn’t slave over it. The cause could be due to the cooks preparing your food in an unhealthy manner which improves the flavor and increases the calorie count. Unfortunately, unless you’re standing in the kitchen of the restaurant (which is usually not allowed for safety and sanitation reasons), you have no idea how they are preparing your meal.
Therefore, it’s important to understand several things that are taking place when you are eating out and how you can minimize the risk of not only overeating but also getting sick. Below are 11 reasons why eating out is unhealthy and how to fix these common issues so you don’t fall victim.
1. The Portion Sizes Are HUGE
When eating out, our eyes are generally bigger than our stomachs. Unfortunately, when your meal is placed in front of you, it’s at least double the size it should be from a portion standpoint.
There’s an overabundance of every macronutrient, and should you consume the entire dish, you’re probably going to find yourself 1,000+ calories deep just from that one plate of food. If you’re on a bulk and need the calories, it may not be a bad thing, but for most, you’re going to put yourself in a caloric surplus for the day and risk putting on weight.
The best thing you can do is ask for a to-go bag as soon as your meal comes out. Cut everything on your plate in half and place half of each item in your to-go bag. While this can feel somewhat deflating, what you did was just created a second delicious meal you can have the following day (you cut your bill for the meal in half, essentially by making one meal into two).
2. Many Items Are Fried
Face it, eating out provides you with an endless amount of food that is fried. Fried chicken, French fries, fried fish, wings, the list goes on and on. It should go without saying, but you want to avoid fried foods like the plague. There is absolutely nothing healthy about fried food that anyone would recommend consuming it.
A better plan would be to ask for the item to be grilled rather than fried. Many times, assuming you aren’t talking about French fries or wings, they’ll be able to take your protein sources and grill them instead. This will prevent you from consuming all of those added calories and artery-clogging fats.
3. Most Items Are Cooked Using Butter and Oil
Have you ever gone out to a nice restaurant and were excited to get out of your own kitchen? Many people experience this when eating out. A negative is that you aren’t standing there making sure your meal is made how you want it. Back in the kitchen, the cooks are generally adding butter and oil to everything you ordered, from your protein sources all the way down to your vegetables. Everything tastes better with slabs of butter added to it, right?
It’s not uncommon to order something such as steamed broccoli, only to find out when it shows up on your plate, it’s sitting in a pile of butter. That’s a great way to take a healthy fibrous vegetable and turn it into an unhealthy food option.
What you should do is ask your waitress how they prepare the meal. If she mentions they use butter and oil, ask them to please not use any when preparing your items. This is generally not a problem, and they are happy to prepare your meal however you prefer.
4. You Have No Idea What the Correct Portion Size Is
On top of knowing the portions are already going to be more than what you need, it’s difficult to gauge precisely how much of something you should be consuming. Should you consume all of this item, half of that one, only a few fork-fulls of another? Who knows? If you are used to weighing out your food, unless you brought a scale with you (awkward), you’d never know if you are eating enough to align with your calories and macro intake for the day.
The key to estimating portions is by using your hand. You want to consume a protein source that is the size of your palm. For green leafy vegetables, you want to consume about as much as the size of your closed fist. This is a simple tip you can take anywhere you go when eating out.
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