When you’re going out to eat, it can be hard to stick to your normal diet and eating plan. I’ll be honest, restaurants used to stress me out. But, the truth is, there is no reason we should have to give up fun foods and eating out to maintain fat loss. We just have to go about it differently. If travel a lot, or just find yourself busy and on the run most days, here are six easy ways to stay on track with a macro counting diet.
Save All your Macros for One Meal
If you’re going out for a special occasion, you can assume if your going to indulge in an appetizer, entree, dessert, and drinks. Saving all your macros for one big meal is a great way to stay on track but still enjoy your evening.
Save your Carbs
I typically find that when I go out to eat, I want to eat a lot more carbs. Therefore, I like to plan ahead and save up my carbs if I know I’m going out to eat. I practice a !6:8 fast, and have smaller meals leading up to the big meal in the evening. If I typically have 30g carbs per meal, I’ll only have 15g carbs per meal and save the rest for going out to dinner.
Overestimate your Fat Intake
If you’re eating out, go ahead and assume that everything you eat has an added 1-2 Tbs. of fat on top what the restaurants nutrition facts state. Not everything can be cooked the same way every time, and there are a lot of butters and oils added while your meal is actually being prepared. When adding meals to your food journal, always add in extra fats.
Make Sure you Reach your Protein Goals
Always make sure you’re reaching your protein goals throughout the day. Don’t save a large protein allotment for dinner as restaurant meals are typically low in protein and high in carbs and fats. In my opinion, protein is the most important macro to hit each day.
Pick a Restaurant with Online Nutrition Information
If you are able to be in control of the situation, choose restaurants that offer calorie and macro information online. Look up the nutrition facts ahead of time and go ahead and log your dinner for the day. This way, you can work the rest of your meals and macro counts around that meal.
Go with What You Know
If you know what you like to eat when you go to a restaurant, it’s usually safe to make some guesses about what macro counts are in each meal. I love wraps, steaks dinners, tacos, fajitas, and breakfast foods. If we’re going out to eat, I usually know that I’m going to get one of those things. This makes it easier to guess what the macro counts are going to be so that I can plan my additional meals accordingly.
Going out to eat can be tricky, but it’s definitely not impossible and it gets easier each time you do it. Don’t make a night out an excuse to quit counting your macros and get off track.
Here are some other tools that I find helpful when it comes to going going out to eat:
- Common Asian Macros
- Sushi Tracking
- Macro Friendly Restaurant Items
- The IFFYM Chain Restaurant Macro List
Be strong, this is about you and nobody else. Do not let others guilt you into eating or drinking stuff you simple do not want to. Stay strong and stick to the game plan.