How to Navigate Restaurants While on a Diet

I work with a lot of women who want to get leaner and stronger, but have vibrant social lives that they’re unwilling to give up. And I’d never ask them to do that! I love going out to eat and I believe it’s entirely possible to navigate restaurants while on a diet. I love date night and girls’ night. If going out to restaurants is your thing, trying to cut them out completely only leads to the sort of on-again, off-again dieting that leads to frustratingly slow results.

Being able to maintain a vibrant social life while dieting to get leaner and stronger is doable. In this article, I’ll show you how to navigate restaurants and going out in general while still achieving your fitness goals.

Going out to eat is a great for your mental and emotional health. But it can also pose challenges for anyone striving to maintain their fitness goals. The good news is, you don’t have to sacrifice your progress to enjoy a meal out. With a few strategic choices, you can navigate restaurant menus (from the cocktail list to dessert), confidently and make choices that align with your health goals.

How to Navigate Restaurants While on a Diet

Ironically, I have a degree in hospitality management. I spent a lot of years obsessing over fitness and nutrition AND running restaurants in Boston. On the one hand it was a clash of contradictory priorities: the closing shifts that put me in my car at 2 am, the free shift meals, the bonding that inevitably happened over drinks at sister restaurants.

But working in restaurants while immersing myself in the health and fitness gave me some insider knowledge, too. I had 80 hours a week of real-life experience navigating this particular challenge. I learned how to ask (nicely) for what I wanted. I learned how to make smart choices, how to indulge with intent and what the real point of celebrating a night out is.

Little did I know all of that restaurant experience would turn out to be so useful here!

Here are my top tips for a guilt-free night, totally enjoyable out at a restaurant while on a diet.

Plan Ahead

We’ve all showed up at the restaurant with the best of intentions (“I’m going to order a mocktail and the chicken salad”) only to waver when the waiter drops a pepperoni and mushroom pizza on the table next to us. Or when our friends jokingly question why we’re getting lettuce instead of lasagna.

One of the best ways to ensure a healthy dining experience is to plan ahead. You’re much more likely to make healthier choice when you’re not distracted by the sights and smells from the kitchen, or the good-vibes-only mood of your companions.

Most restaurants have their menus available online. Take some time to review the options and decide on a few healthy choices before you arrive. When possible, choose a restaurant that has a wide range of healthy choices available.

Don’t Arrive With a Completely Empty Stomach

You know the little piece of advice about not going to the grocery store hungry if you don’t want an overflowing basket and a underfilled wallet? Same thing applies here.

It’s tough to navigate restaurants while on a diet AND hungry. Often, it leads to overeating. Have a small, balanced snack an hour or two before your date. A handful of nuts, a piece of fruit, or a yogurt can help take the edge off your hunger, making it easier to make mindful choices once you’re seated.

Drinking 8-16 ounces of water before going out is an effective way of filling your belly too. Whether you’re meeting up for dinner or just happy hour cocktails, at least your stomach won’t be growling on empty.

Understand Cooking Methods and Ingredients

The way food is cooked can have a major impact on how many calories it contains. While there’s no doubt that fish and chips is a heavier meal than ceviche, what about the in between?

Look for dishes that are grilled, baked, or steamed, roasted or poached. These tend to have less fat and fewer calories then dishes that are fried, sauteed or “smothered”.

Here’s what I tell my clients: think about what you would cook at home, and then have a bit of fun with it.

Would you deep fry cheese sticks at home, cover them in marinara and devour two or three of them? No way. So…maybe forfeit the mozz sticks while out to eat, too.

Start Light and Bright

Beginning your meal with a salad, a light soup or a light and fresh appetizer can help you feel fuller faster, reducing the likelihood of overeating during your main course.

Opt for a salad loaded with fresh vegetables. Ask for the dressing on the side. Avoid toppings like croutons, bacon bits, and excessive cheese, which can add unnecessary calories. Alternatively, a veggie and/or broth based soup is a great way to fill your belly a bit and ensure that you’re fitting in some vegetables (your coach will thank you).

Personalize Your Sides

Side dishes can be a hidden source of extra calories. Instead of fries or mashed potatoes, ask for steamed vegetables, a side salad, or a baked sweet potato. These options are typically lower in calories and higher in nutrients, helping you stay on track with your diet.

Don’t be scared to ask for what you want! As long as you’re polite, and your not asking for anything way off menu, most restaurants are happy to oblige.

*Another good way to take advantage of side dishes is to order a couple as your main meal, instead of an entree! That way you can experience multiple dishes without feeling stuffed when you’re done.

Slow Down and Savor

This is a strategy straight out of my 1-on-1 coaching program. Make it a point to slow down. Savor each bite. Enjoy the company and conversation.

It takes roughly 20 minutes for your brain to sense that you are full and signal you to stop eating. Taking your time to chew and pause between bites is not just a great way to navigate restaurants while on a diet, but meals in general!

Practice Portion Control

Restaurant portions are often much larger than what you would typically eat at home. Use your hand to stick with healthy-sized portions instead of plowing through and overeating.

Here’s how it works:

• 1 serving of protein = the size of your palm
• 1 serving of starch or grain = your cupped palm
• 1 serving of vegetable = the size of your fist
• 1 serving of fat = the size of your thumb

One serving of each category is a good starting point though I always tell me clients to go wild with vegetables.

P.S. Don’t be afraid to ask for a half portion or to box up half of your meal before you start eating. This can help you control your portions and avoid overeating.

Drink Wisely

Beverages can add a significant amount of empty calories to your meal. Your body prioritizes those calories over anything else and therefore slows digestion of food until the alcohol is gone. Moreover, alcohol tends to lower inhibitions when it comes to what, and how much, we eat.

That’s not to say that you can’t enjoy a drink or two while out to eat. If you choose to have an alcoholic drink, select options like wine or a light cocktail without sugary mixers.

In between, opt for water, unsweetened tea, or sparkling water with a splash of lemon or lime.

Sharing is Caring

If dessert and/or appetizers are a must, consider sharing it. That way everyone at the table can enjoy a flavor-packed bite or two, but no one feels overly stuffed afterwards. This is a simple way to manage calories while still completely enjoying the experience of going out to eat.

Dining out doesn’t have to derail your diet. By planning ahead, making mindful choices, and savoring your meal, you can enjoy a guilt-free date night or girls’ night out without compromising your fitness goals. Remember, the key to long-term success is balance and moderation. Enjoy your evening out, and get right back on track with your next meal.

**Keep in mind that if you’re following a good plan, you will not be on a strict diet forever. You can still enjoy a slice of pizza and even the fried stick of cheese! These strategies are meant to be helpful to you if you happen to be in a lower calorie diet right now or pushing hard towards specific fitness and nutrition goals that require some caloric adjustments.