Balancing the Menu: Mastering Muscle, Fat Loss, and Dining Out
Navigating restaurant menus and social dining can be as much an emotional challenge as a nutritional one. For the traveling consultant who enjoys a meal out, achieving wellness goals doesn't mean forgoing the pleasures of dining out. Instead, it's about smart choices, flexibility, and a healthy balance.
Preparation is Key
Before stepping into a restaurant, it’s wise to do some research. Many eateries provide their menus online, with some even listing nutritional information. By deciding what to eat in advance, you can make informed choices without the pressure of in-the-moment hunger or social cues.
The Plate & Hand Method
When dining out, remember the basics:
fill half the plate with vegetables,
a quarter with lean protein,
and the remaining quarter with starch.
This simple visual guide ensures a well-rounded meal that supports muscle maintenance and fat loss. Another option is portioning out our foods with our own hands.
1-2 fists of vegetables,
1-2 palms of lean protein,
1-2 cupped hands of carbohydrates,
and 1-2 thumbs of fat.
via Precision Nutrition
Now, you might be wondering, “should I eat differently if I’m a woman versus man and vice versa?”. Great question. I love the hand method because your hand is proportionate to your body, its size never changes, and it’s always with you. But the following might make more sense and is helpful to you:
Savor the Experience
One super helpful trick to implement whether eating from home or on the road is to eat slowly and mindfully, savoring each bite. This not only enhances the dining experience but also aligns with your goal of losing fat and building muscle by eating until 80% full.
Confident Choices
Restaurants are usually accommodating of requests to modify meals. Suggest that your client feels confident in asking for adjustments, such as swapping out a starchy side for extra vegetables or choosing a dish with lean protein and non-starchy vegetables.
Navigating Alcohol
When it comes to alcohol, moderation is key. Opt for lighter options like wine or a clear spirit with soda water. Seek out alternating alcoholic beverages with water to stay hydrated and in control of intake.
Psychology of Eating Out
Understanding the emotional side of eating is crucial. The 'cheat sheet' approach emphasizes that the 'best' diet is one that allows for consistent progress without feeling restricted. It's about creating a sustainable plan that feels good emotionally and is practical for your lifestyle.
Strategic Eating
Here is a list of practical strategies for each course:
Appetizers: Choose starters rich in vegetables and lean proteins. For example, a salad with abundant veggies or a protein-based appetizer can be a great start to a meal.
Salads: Encourage asking for dressings on the side, and be mindful of added high-calorie toppings.
Entrees: Recommend dishes that focus on a balance of protein and fiber-rich vegetables.
Sides: Advise opting for additional vegetables instead of higher-calorie options.
Desserts: A small taste can often satisfy a sweet tooth without overindulgence.
Dos and Don'ts for Dining Out
A few simple dos and don'ts can keep you on track:
Do skip the bread basket and fill up on vegetables.
Do choose entrees without breading and ask about side dish alternatives.
Do enjoy a taste of dessert rather than a full serving.
Don't indulge in pre-meal snacks like chips or bread — keyword, “indulge”. In other words, enjoy a piece if you’d like, but question the reach for a second and third.
Don't order breaded entrees or overdo sweet dressings. Dressings can be very calorically dense.
Don't feel pressured to stick to the eating plan if you do decide to indulge occasionally.
Mindful Selections for Each Course
Appetizers: Opt for vegetable and protein-based starters, such as a shrimp cocktail or a mozzarella and tomato salad.
Salads: Ensure toppings like croutons and sweetened nuts are on the side, and opt for olive oil or vinegar as a dressing.
Entrees: Focus on grilled or steamed protein and vegetable combinations, avoiding breaded items.
Side Dishes: Substitute extra vegetables for starchy sides.
Desserts: A small spoonful of someone else's dessert can satisfy the craving without the overload. For many, indulgence leads to feeling uncomfortably full. In addition, you may even consider enjoying a warm cup of coffee or tea.
Embrace Various Cuisines with Ease
Your client can navigate different types of cuisine while maintaining a low-carb approach:
Mexican: Choose grilled meats with vegetables instead of rice and tortillas.
Asian: Avoid rice and breaded items; opt for soups and grilled entrees.
Italian: Focus on meat, seafood, and vegetarian choices, avoiding pasta.
Fast Food: Order grilled items without the bun or sides or choose broth-based soups.
Final Thoughts
It's not about being perfect with every meal; it's about consistently making better choices and finding joy in the journey to wellness. This is for the individual who eats out frequently and is looking to make some swaps. A meal out can be both a delicious experience and a part of a healthy lifestyle when approached with a balanced mindset. Lastly, eating healthy can absolutely be difficult but it can also be absolutely easy. But as you start planning and experiencing more of making such decisions, it will be so much easier! You got this and at the end of the day, your body will thank you.
