It is highly likely that when you eat a meal in a restaurant or a takeaway that it will be of higher calories than a meal from your plan. However, the extra couple of hundred calories do not make a big difference in the bigger picture – especially as there are 3500 calories in a pound of fat. Use the following guidelines to help stay on track during a meal out
Plan for it during the day. Lower your calories slightly during the day, previous to the meal that is off plan.
Lots of restaurant food will be cooked in oils and have added fat (hence the great taste!) try to choose an option least likely to be cooked in such a manner i.e. Grilled chicken vs fried fish.
Aim to include a portion of vegetables/ salad with your meal. These will help to bulk out your meal for small amounts of calories.
Try to limit sauces and cheeses. These will add calories fast, particularly in restaurant sized portions.
Eat slower, chew your food and pace yourself. Very juvenile rules but very important to help overeating.
Most important rule of all, enjoy it. If you don’t eat out a lot, it is not something that is going to get in the way of you following a plan. Progress will be made in the long term. Aim to factor in the odd meal out via the above guidelines but don’t forget to enjoy it at the same time! It is the everyday habitual stuff that will determine progress.