Your Guide to Eating Out For Fat Loss

Eating out is often one of the primary obstacles experienced while trying to lose fat and keep it off for good. This is because, for several reasons, eating out can make it difficult to stay on track with our nutritional goals:

• It can make it easy to overeat foods

• It can make it tempting to eat unhealthy foods

• Foods are often over-cooked and over-processed 

• Foods often contain cheap ingredients and additives

• Foods often contain added sugars and unhealthy oils 

• Foods are often higher in calories, fat, sugar, and salt 

The good news is this can be addressed by making simple and intentional changes. Here are our main tips that can help you overcome this obstacle so that you can maintain your healthy, ideal body composition for the long-term:

1. Always plan ahead

1. Be intentional about choosing where to eat out so that you can pick the healthiest options available (avoid fast food restaurants).

1. Healthy options are conscious about their food quality, for example they may use organic produce and grass-fed meats.

2. Download the menu online ahead of time and explore the healthy options so that you’re prepared to order by the time you arrive.

1. You can never go wrong with lean protein, veggies, and healthy fat 

3. Consume water or a healthy meal/snack close to the time of eating out so that you’re not ravenous by the time you arrive.

4. Try to eat out as early as possible so that you avoid eating too close to bedtime and sleeping on a full stomach.

5. Take note of what places make you feel good after eating there and which ones make you feel bad so that you know whether to go back or not.

2. Ask for modifications

1. Don't be afraid to ask for what you want or need. As long as you're polite about it, most restaurants are willing to make accommodations. 

1. Plus, being confident about this will likely inspire others around you to do the same for their health. 

2. You can ask to add, remove, or replace foods in your meal, for example:

1. Add: avocado, sprouts, leafy greens, vegetables, basically anything that’s going to increase the nutrient density of your meal! 

2. Remove: foods you are limiting or avoiding, such as gluten and dairy, or those with fat loss-sabotting ingredients, such as dressings and sauces. 

3. Replace: less healthy foods with healthier foods, for example brown rice instead of white rice or a lettuce wrap instead of a bun. 

3. Be aware of the type of oil used to cook food in (avoid unhealthy oils such as canola oil) and the type of cooking methods used (avoid deep frying). 

4. Sticking to water or herbal teas. Avoid drinks containing alcohol (especially wine, beer, and mixed drinks) and added sugar (like sodas and sweetened nut milks). 

3. Practice mindful eating   

1. The body only digests in a parasympathetic (relaxed) state! It's easy to enter into a sympathetic (stressed) state while eating out, as there are usually many social and environmental distractions.

2. Staying mindful by centering yourself before and during your meal by sitting down and taking a few deep breaths, chewing each bite slowly and thoroughly, and tuning into all of your senses (especially taste!). 

3. Check in with your fullness level throughout your meal, using a scale from 0-100%, and make sure to stop eating when you are around 80% full to prevent eating too much and feeling overly full. 

4. Remember your why 

1. There’s a reason(s) you started this fat loss journey - the underlying driver of your motivation and behaviors. 

2. Stay strong and dedicated to your goals by connecting to this reason(s). Let your decisions come from this place while eating out. 

3. It's okay to let loose every once in a while, but you can still remain conscious about it and set new healthy standards for yourself over time. 

4. If you do overindulge, try not to dwell on it or overcompensate for it after. Be gentle with yourself, accept that it happened, and use it as a learning experience.

5. Affirmations are helpful, for example, “All the actions I take are for my body’s highest good.” “My will is stronger than any temptation.” “I am committed to my health goals.” “My body is a temple that I treat with the utmost respect.” 

5. Have an eating-out toolbox 

1. We may not always feel good in our bodies after eating out, which can lead to altered metabolic markers and bothersome symptoms. Having tools in your toolbox to address this can help support your health and fat loss goals. 

2. Ask your healthcare provider about supplements that can help regulate blood sugar levels (from eating high amounts of sugar and refined carbohydrates) and relieve digestive issues (such as gas and bloating) caused by eating out. 

3. This is especially important for those with known metabolic disorders and food sensitivities, intolerances, or allergies. Common supplements used are digestive enzymes and blood sugar lowering herbs/nutrients.

4. Taking a postprandial (post-meal) walk can help improve metabolism and promote digestion. Just 5-10 minutes of leisurely walking is sufficient but more is always encouraged!

If you are ready to get started with a fat loss journey, reach out to the EmpowerMed team of naturopathic doctors today. We take a collaborative approach to natural medicine, partnering with patients to help them achieve their unique health and wellness goals. Contact us today at 760-456-7501 or use our booking link to schedule.

EmpowerMed Clinic is located just off the I-15 and Carroll Canyon within the Fitness Quest 10 Wellness Center of Scripps Ranch, San Diego County, CA. We serve the communities of North County San Diego, Poway, Rancho Bernardo, 4S Ranch, Mira Mesa, Ramona, Scripps Ranch, Santee, and more.

Written by Dr. Jordan Valdez, ND, RD