How to Fit Restaurants into Your Weight Loss Plan

These tips for going out to eat are great for anyone working to lose weight. These tips are especially great for anyone following a macro counting diet plan. My favorite plan is the FASTer Way to Fat Loss. It utilizes carb cycling, intermittent fasting, and macro counting to give you the best results without depriving yourself.

Dining Out

Sometimes it’s nice not to have to worry about cooking or preparing a meal – I totally get that. I’ve got you covered with some tips in order to enjoy a meal out while staying on track with your diet progress!

  • Research restaurants with the nutritional info listed and then choose which meal will fit into your macros ahead of time
  • Choose food that is easy to eyeball and estimate (ex: lean meat, veggie, rice or potato – ask your waiter to hold any oil or butter)
  • Log your best guesses into your my fitness pal
  • Always over estimate, most of the time restaurants add butter, oils etc and do not have to list them in nutritional facts
  • Watch my video on the topic


If you’d like to enjoy a drink every once in a while that is fine as long as you track it and allow it to fit into your macro numbers.

For the FASTer Way to Fat Loss macro counting purposes, alcohol is tracked as a carb, fat, or combination of both. To calculate macronutrients for alcohol, we need to know how many calories it contains.

Once you know the calorie content, (simply google your beverage of choice) you can calculate alcohol this way:

  • As a carb:
    • Total number of calories in drink/4 = total carb grams
      Example: 5 oz Red Zin Wine has 132 calories/4 = 33g carbs
  • As a fat:
    • Total number of calories in drink/9 = total fat grams
      Example: 5 oz Red Zine Wine has 132 calories/9 = 14.6 g fat

Falling Off the Wagon

We’ve all done it. Someone brings a cake to work and you’re tempted to have a slice even though you’ve already planned your food for the day or maybe “just one bite” turned into the whole plate.

What do you do now?

  • Don’t feel guitly you wanted the treat, enjoy the treat, guilt tends to make us over eat more
  • Don’t give up on the rest of the day!
    • Just because you had a slip up, it doesn’t mean that you have to “blow” your whole day, weekend or week. Focus on making healthy choices for the rest of the day and get back on track! (If it’s early enough you might be able to rearrange the rest of your day’s meals to fit in your treat).
  • Write down how you felt afterward and save it as a note to reflect on next time you feel like your willpower is low or you need some extra motivation to stay on track
  • LOG your treat, most of the time it doesn’t put us off track near as much as we think

Don’t forget that losing weight doesn’t mean you have to eat grilled chicken and broccoli everyday. The old school ways of low calorie eating and excessive workouts are over. You can learn more about the cutting edge strategies utilized by the FASTer Way to Fat Loss here!

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