The Ultimate Eat Out Tactics

The Ultimate Eat Out Tactics

Choosing the right foods when eating out can be difficult at the best of times

Additionally, keeping your fitness goals in mind makes almost every menu unappealing and confusing.

But everyone enjoys eating out whether for special occasions or more regularly.

If at the least, me and my clients are living, breathing evidence that you can still eat out and achieve your big fitness goals. It doesn’t have to be all or nothing.

I am going to share with you myproven tactics that I apply to my meal plans to make all foods appealing.

I want to make sure you have the ultimate tactics when eating out to crush your big goals!

Carbs Tactic

Since the beginning of the ‘booming’ fitness industry, including carbs in your meals plans has been given a bad vibe.

But it doesn't have to be this way.

I know what you’ve been taught, it’s that carbs equals calories and this it bad for your big goals, right?

In one word...Incorrect!

Consuming the right about of calories per day will fuel your muscles to recovery and stop the starving cravings

When it comes to carbs and fitness it is a real simple tactic...calories in, calories out!

So lets take look at eating out and how we can crush your goals with carbs?

Rice is a fantastic carbohydrate found in most Asian dishes.

However, it is inexpensive and it will fill you up.

You’ll likely receive lots of rice and a small quantity of the dish itself.
This is how restaurants can fill you up and save money on the dish (i.e. increase their margins).

So rice for 2 people may actually be rice for 4-6 people.

Let's take a look at the perfect portion size of rice taken from my meal plans.

Rice Portions Sizes
Healthy rice portion sizes on a large 20cm/8inch plate

Replicating these rice portions included in your meal plans when you eat out will help you crush your big goals.

The other big carbohydrate when eating out is potato.

Wedges and fries go hand in hand with your favourite burger.

These can blow out your calories and big goals in just one meal.

So let's take a look at the perfect portion on your plate so your calories from potatoes are in check.

Wedges & French Firce portions sizes
Wedges & French Fries portion sizes on a large 20cm/8inch plate.

The same portion size goes for baked potatoes on your plate.

Stick with these tactics oncarb portion sizes when eating out and you can't go wrong!

Remember,if your workout won't burn the excess serving away... give them away!

Meat Tactic

If you’re a meat eater, dinning out is a fantastic and luxurious experience.

But how much are your favourite cuts really costing your big goals?

When it comes to meat, the calories vary widely according to the type of animal and cut.

The healthy daily intake of protein for males and females is only 56 grams and 45 grams, respectively.

So here is a tactic that will never fail when choosing meat dishes.

Lets take a look at the below chart on how many calories are in each type of meat:

Calories in cuts of meat
Calories in cuts of meat to watch out for while eating out.

To save you the time doing the math on each of above cuts follow these rules

  • The calories in poultry such as chicken and turkey are the lowest.
  • Fish will depend on whether it is ‘oily’ (e.g. mackerel, salmon, tuna) or ‘white’ (e.g. cod, haddock, plaice) – ‘white’ is lowest.
  • Calories in all cuts can be reduced by trimming all visible fat.
  • When it comes to cuts forget the inner caveman… bigger cuts are not better!
  • In the above chart the bigger the cut, the higher the calories.
  • The most fat in chicken is in the skin. Choose the breast over drumsticks.
  • In all meats and mince choosing the leanest cuts will beat the excess calories.

These tactics will allow you to enjoy eating out for a luxurious meal, without the excess calorie guilt!

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The Simple Pizza Tactic

Pizza is in my meal plans
Two pizza favourites taken straight from my meal plans

You’re training hard for your big goals, so why shouldn't you enjoy pizza now and then!

Remember when ordering, your eyes are usually bigger than your appetite.

This is because your metabolism is going crazy...but is your metabolism going crazy enough to order the large?

No.Use this tactic with pizza.

Always order the medium for yourself, and save half for the next day.

This will keep your calories in check and who doesn't like leftover pizza?

Order a thin crust over a thick. The most calories are in the thick crust.

Sauce it up. Tomato sauce is high in an antioxidant called lycopene which can reduce the risk of heart disease and cancer.

Cut back the calories by holding the cheese. A half serving of cheese greatly reduces calories.

When it comes to toppings, a good pizza will always have greens. These provide wonderful nutrients.

Follow the earlier chart when it comes to ordering meat. Fish and chicken are the lowest in calories.

The Small Coffee Tactic

The coffee tactic is real simple… Always order a small.

The calories in coffee are in the milk.

Here are a few tactics you can apply when ordering your daily coffee:

A small coffee with full cream milk contains 120 calories and 7 grams of fat.

However replace with low fat milk and it’s 70 calories, with almost no fat.

There is no calorie difference between a flat white, latte or cappuccino.

A macchiato with a splash of milk has only 15 calories.

Adding just 1 teaspoon of sugar will add a further 15 calories.

Long term, daily consumption of sugar in coffee will take its toll on your liver, kidneys and other internal organs.

My recommended best practice when it comes to coffee is if you like the strength of a large, order a small with an extra shot.

So you can continue to enjoy your daily coffee, without the excess calories from extra milk, and achieve your big fitness goals.

In Summary

Follow these eat out tactics and you will keep your big fitness goals in check.

  • Consume only one third of your plate in carbohydrates.
  • Choose only the leanest cut of meat to cut back calories.
  • The calories in poultry such as chicken and turkey are the lowest.
  • Order a thin crust, low cheese, high veggies topping pizza with lots of sauce.
  • Order a small coffer over a large to cut back daily calories!

Your Step-By-Step Guide to Rapidly Boosting Fitness!

Put in your name & email & I'll teach you how to Double YOUR Fitness in 30 days!

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