Eating out at restaurants or attending social events can seem like a challenge when you're working toward a fat loss goal. However, with a few simple adjustments, you'll be able to enjoy your meals out without compromising your results. Below are practical tips for maintaining balance while still enjoying a good meal.
Choose healthy preparations
Look for options that are grilled, baked or raw, such as tartare, carpaccio or ceviche, as they tend to be lower in fat and calories. Avoid fried, battered or breaded options, as they absorb oil during cooking and significantly increase the calorie content.
Examples of dishes:
- Salmon tartare with avocado.
- Grilled chicken breast with asparagus.
- Baked fish fillet with green salad.
Avoid bread as a starter
Many restaurants offer bread and butter before serving your meal, which can add quite a few calories before you even start eating. If you are offered this, decline it or ask the staff beforehand not to bring it to the table.
Best choices for starters
Starters are key to keeping calories under control, as many options contain hidden fats or are breaded. Opt for light, nutrient-dense alternatives.
Choose a green salad with dressing on the side, fish tartar (such as tuna or salmon), or fresh or steamed vegetables with hummus.
Avoid croquettes, tempura, fried onion rings or breaded cheeses.
Prioritize lean proteins
Lean proteins are essential for maintaining satiety and caloric control. Look for options like chicken, fish, or lean cuts of meat, and avoid options with excess fat or high-calorie accompaniments.
Examples of healthy main dishes:
- Grilled chicken fillet with steamed spinach.
- Baked salmon with quinoa salad.
- Lean beef tenderloin with sautéed broccoli.
Avoid dishes with heavy sauces like alfredo or BBQ, and breaded or fried meats like Milanesa.
Control the portions
Restaurant portions are often generous, which can lead to over-consumption of calories without even realizing it. An effective strategy is to share the dish or save half to take home.
Ask for the sauces on the side
Sauces and dressings are often loaded with hidden calories. Ordering them on the side allows you to control how much you consume. Dress your dishes with lighter options like balsamic vinegar or lemon juice.
Best options: Vinegar and olive oil (in small quantities) or fresh salsa such as pico de gallo or chimichurri.
Avoid mayonnaise, ranch and creamy dressings.
Drink water or unsweetened tea
Sugary and alcoholic drinks can add unnecessary calories to your meal. Choose water, sparkling water or unsweetened iced tea. A glass of dry wine if you want to consume alcohol.
Avoid soft drinks, juices, sugary cocktails, creamy shakes or frappés.
Practical examples of healthy ordering in restaurants
Italian Restaurants: Grilled chicken breast with asparagus or a caprese salad without extra oil.
Avoid lasagna, pasta with creamy sauces and garlic bread.
Mexican Restaurants: Chicken or shrimp fajitas with guacamole (without tortillas or rice).
Avoid nachos with cheese, enchiladas with cream and large burritos.
Asian Restaurants: Sashimi sushi or teriyaki chicken with steamed vegetables.
Avoid fried rolls (like tempura) and dishes with very sweet sauces (like General Tso's chicken).
Steakhouse: Lean beef steak with plain salad.
Avoid scalloped potatoes, fried onions and thick sauces.
Conclusion
Eating out doesn't have to sabotage your fat loss goals. With these practical tips and examples, you can enjoy your meals without compromising your results. The key is to make conscious choices, control portions, and prioritize light and nutritious preparations. In the end, every decision counts, and staying consistent is what will make the difference. Bon appétit!