Dining out while on a diet

When we are actively trying to improve our eating habits, the thought of dining out at a restaurant can sometimes bring up some negative thoughts and emotions. Stress and anxiety can stem from various unknowns such as:

• not having healthy options to choose from

• not feeling confident you can resist certain temptations, or

• simply not wanting to come across as “picky” or “high-maintenance” to others.

Dining out, however, should be a pleasurable experience, even when we are following a specific diet plan. While the negative thoughts that can come up are often valid concerns for some, it is important to remember that balance is key in a truly healthy and happy lifestyle.

Finding the right balance between staying disciplined and enjoying life can look different for everyone and is in fact a personal choice. If you find yourself overwhelmed about the consequences of occasional indulgent meals, here are some ways you can remain confident in your actions and ensure stability toward your health goals while eating out:

1. Have a game plan in mind
   Impulsive decisions do not always align with your health goals, particularly when there is a turbulent history in your relationship with food. Setting expectations before you go out may lead to better selections that can guarantee satisfaction. Suggesting a particular restaurant or researching the menu ahead of time can give you a moment to make a game plan that meets your particular needs, taking into account the ingredients or portion sizes.

2. Be mindful of your thoughts and words
   When following a particular kind of diet, it is easy to find yourself adopting a limiting mindset of restriction and scarcity. Often you can catch yourself thinking or saying ‘I can’t eat that’ or ‘I’m not allowed’ or ‘I’m so stuffed’. I invite you to switch that perspective and remind yourself that you are in control and are mindfully choosing what to consume based on your personal development goals. You are doing this in order to have what you really want, whether its to lose or gain weight, fight disease or improve your relationship with food. Choose your words wisely. Statements like “the only option for me is the salad” can become “I would love the grilled fish salad, please”, “I am so stuffed” can become “ I am so satisfied” and “I regret eating that” can become “ I had a great time with you”. The point of this exercise is not to limit or constrain yourself but to free yourself from these statements that are not serving you.

3. Practice good portions
   When options are limited or temptation takes over, try to be aware of your body’s cues of hunger or fullness. Take the time to truly enjoy each bite, have fun and be present with your company.

4. When the damage is done
   OK, so you may have over-indulged and enjoyed all the sweet, salty, creamy, fried and processed food and feelings of bloating and guilt are creeping in. Repeat after me: It’s OK. Take a deep breath, process the feeling, forgive yourself, and move forward; not by punishing or starving yourself but by resetting at the next meal time with vibrant fresh ingredients, lean proteins and healthy fats that are in your plan.
   
   For additional support, feel free to reach out info@unconditionaltlc.com.