What to Eat in Restaurants When Dieting: Readers Share What Helped Them Lose Weight
Experts explain why these smart strategies keep you satisfied without derailing your goals
You’ve likely heard the adage “calories in, calories out” when it comes to shedding extra pounds. And experts agree that being in a calorie deficit—meaning you’re burning more calories than you’re consuming—really is the best diet to lose weight. But what happens when friends invite you out for dinner, or you’re eating out to celebrate a loved one’s birthday? With so many tempting high-calorie and high-fat options on the menu, it can be hard to make healthier choices that align with your goals. So we asked Woman’s World readers to share their best tips for what to eat in restaurants when dieting. See why experts back these simple strategies up.
Why is it hard to eat in restaurants while dieting?
First, it’s not just in your head. Eating out while trying to shed pounds or maintain weight loss can be difficult, but not impossible.
“Dining out presents several challenges for weight loss and maintenance,” says Jennifer Pallian, BSC, RD, Registered Dietitian and Nutritionist. “Restaurant meals often come in large portions and are prepared with more added fats than meals cooked at home.”
Woman's World Answers
Beyond portion sizes and hidden ingredients (we’re looking at you, added sugar), many restaurants don’t include nutrition info on their menus. That makes it tough to know how many calories you’re really getting and harder to make informed, healthy choices, adds Pallian.
What to eat in restaurants when dieting: Your 6 top tips
The good news is that you don’t have to shun social outings at restaurants or limit yourself to a plain salad. Real Woman’s World readers who have successfully lost up to 119 pounds reveal the tricks that helped them shed weight and keep it off—even while dining out:
1. Look at the menu ahead of time
Similar to anything in life, not knowing what to expect could encourage you to make a choice you later regret. To ensure you’re ordering a healthy option, spend a few minutes looking at the menu online before you sit down to eat.
“Checking the menu online ahead of time means you’re less likely to make impulsive choices when hungry,” explains Pallian.
And this is Woman’s World readers’ number one tip, too (39 percent of readers follow this advice!). Debra Ramos, 56, lost 118 pounds thanks in part to being smart about dining out. “Take a look at the menu online ahead of time so that you have an idea of what is available,” she says. “Sometimes there are no ‘great’ choices, so make the best one you can with what’s available.”
“That said, special occasions are so rare we call them special for a reason,” she adds.” It’s okay to indulge from time to time. Just get back on track at your next meal.”
2. Swap unhealthy sides
Maybe the kale Caesar salad on the menu caught your eye, but the double portion of ranch dressing or crispy fried chicken topping will take you out of your calorie deficit. You can still enjoy your favorite items by making small modifications like 35 percent of Woman’s World readers do.
“Modifying your order with simple requests like sauce on the side, without fried toppings or adding a side salad or soup to a meal can help shave some calories,” says Lauren Benser, MS, RD, LD, Registered Dietitian and Business Owner at Lauren Benser Nutrition. “I don’t think people need to cut carbs when eating out—I think just aim for balance and look for a carb that also provides some fiber. Aim for a meal with balance in that it has protein, vegetables and a starchy food.”
When it comes to other easy swaps, Pallian recommends opting for grilled instead of fried foods, a salad instead of fries as a side, sparkling water instead of sugary drinks and getting sauce on the side so you’re in control of how much you’re using.
Paulette Szalay, who lost 119 pounds, stands by this advice. “Ask to put all sauces or dressings on the side so that you can dip instead of the sauce smothering your food,” says Szalay. “Also, choose grilled, steamed or blackened instead of fried or sauteed. When it comes to drinks, stay away from sugary drinks and choose bottled water with lemon, seltzer with cranberry juice or just plain seltzer with lemon.”
3. Split your meal
Eat what you love while keeping your calorie and fat intake in check by splitting a meal or appetizers with others like Woman’s World readers do. Pallian recommends sharing a dish, appetizer or entrée with another person at the table. Doing so automatically lessens the likelihood of overeating, since the portion is being shared with someone else.
4. Order off the kids menu
This simple hack can mean getting the same food you love in a smaller portion. Pallian recommends “ordering half-portions or from the kids’ menu to manage calories while still enjoying the dining experience,” something she does all the time herself.
Benser agrees that options on the kids menu could help you be more aware of the total amount of calories consumed. However, both experts caution that there could be less fiber and vegetables in some kids’ menu options and recommend balancing out the meal with a side salad or veggies.
5. Avoid these words on the menu
Even without nutritional information, there are ways to spot high-calorie or high-fat dishes that may be disguised as healthy alternatives. “Words like crispy, smothered, loaded, creamy, stuffed or bottomless often signal dishes that are higher in fat or simply quantity,” Pallian explains.
Words like “creamed, smothered and fried indicate richer dishes and creamy sauces as well,” adds Benser. Instead, look for phrases like baked, steamed, sautéed or broiled on the menu.
6. Stop eating when you’re full
We know this sounds like a no-brainer, but when food is sitting in front of you, especially if it’s delicious, you might find yourself struggling to stop when you’re full. It’s important to be mindful and eat the amount your body actually wants.
“If the meal served seems so much more than you typically eat, set your intention beforehand,” says Benser. “Pay attention to when you feel full and satisfied and remind yourself that you don’t have to finish it. Think through how you want to feel after eating, like choosing to feel satisfied instead of uncomfortably full.”
Also smart? Snacking on something healthy—ideally with protein and fiber—before heading out. Mary Alexander, 61, maintains her 85-pound weight loss with the help of simple tricks like this. “Eat something ahead of time to avoid overindulging on appetizers,” she recommends.
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