Going out for food and ordering takeaways whilst dieting - Where and what can I eat?

You know what it’s like: you’ve just started your diet and have lost a few pounds, but then all of a sudden, it’s someone’s anniversary, or birthday, or you arrange to go out for dinner with colleagues. There’s lots to choose from on the menu and you aren’t sure what to order so as to stay on track with your goals. There will always be plenty of opportunities and reasons to go out for a meal. But how will that fit into your meal plan? Here are some helpful tips and tricks on how to stay within your calorie limit and how not to fall for high-calorie traps when eating at a restaurant or ordering a takeaway. Of course, not going out to eat at all isn’t the answer. We all deserve a treat every now and again, but these tips will provide a general overview of how you can maintain a calorie deficit when you go out to eat or order food.

Of course, the biggest problem with eating out is that you’re not preparing the food yourself and therefore don’t know exactly what’s in it. Fat and salt taste good, and that’s why restaurants don’t skimp on them. In many cases, supposedly healthy dishes are high in calories due to the way they’re prepared, for example when vegetables are deep fried in oil. This causes you to eat more calories than you would actually like, and in a shorter period of time. So don’t be afraid to ask the waiter how the meal was prepared.

After you’ve eaten something calorie-rich, you often think to yourself: “Well, it doesn’t matter now” and go on to have a dessert or perhaps another beer, because you know you won’t be able to stay in a calorie deficit that day. But you shouldn’t think like that because it means you’re throwing away a week’s worth of hard work. Maintain a normal, appropriate portion size and maybe do an extra training session in the week. A little drop over the top doesn’t mean you have to give up completely, but rather ensures that you’re even more mindful once you’ve finished your meal.

The portion sizes are another problem we face when eating out. They’re often far too big and we end up forcing ourselves to finish everything on the plate. There’s a very simple way to avoid this. Share your food. Most of the time, we’re not alone when eating in a restaurant and so there’s the option of ordering just one main course and then something else, like a salad, and then sharing the two. This doesn’t just save calories, but also means you can try several dishes at once. This tip can be extended to ordering desserts; those who fancy something sweet after their main meal can do so whilst also saving a few calories!

If you already know that you’re going to order a takeaway or go out to dinner, there are a few things you can do in advance.

1. If you can, do some exercise beforehand. This way, your glycogen stores will be empty and can store the food you ultimately consume. If you can’t get a workout in, you can also exercise the morning after so as to use the energy from the food.
2. Also, try to drink a glass of water before you go out to eat; this will fill your stomach, meaning you won’t be as hungry.
3. You could also have a snack an hour or two before the meal so that you’re not overly hungry and can make a calm and collected choice about what you’re going to eat.
4. Essentially, just be aware of your hunger levels. Ask yourself the question: How hungry am I really right now? Do I really need a starter or a dessert? Do I really need the fries on the side, or will the burger alone be enough for me?

If you haven’t yet decided where you’re going to order from or where you’re going out to eat, you can of course look for restaurants which offer healthy alternatives beforehand. Lots of restaurants these days have a real focus on healthy eating. For example, some restaurants offer salads, soups, or bowls. A selection of restaurants that we recommend can be found in our restaurant guide. But it is of course also possible to eat healthy in traditional restaurants. We’re going to show you how to do that now.

• First of all, you should take a second and ask yourself: Do I need a starter? Would I rather have a dessert? It’s best to decide whether you’d rather have a starter or a dessert beforehand. In most cases, eating two courses is an awful lot, and having just a main course is often enough to satisfy us.
• If you decide to have a starter, a salad or a soup are the best options. Soup is good because it is filling and also comes warm.
• If you get a salad, be careful as to what dressing you choose. They can often turn a healthy salad into a calorie-laden starter. Caesar or American dressing is often high in calories, so it’s best to choose a vinaigrette dressing and to order it on the side so that you can decide how much of it you put on your salad. You can also make sure that the salad does not contain any fried croutons or antipasti marinated in oil.
• In many restaurants, complimentary bread is served with butter or dips upon arrival. Try to forgo this appetiser or ask in advance for it not to be put on your table if you know you can’t resist.

• Try to avoid greasy meals and, if necessary, ask the waiter how the dish is prepared. Make sure not to order anything breaded or deep-fried. The best orders consist of a lean source of protein and a large portion of vegetables. Both are filling and not overly calorie-dense.
• Stay away from the buffet! The temptation to overeat and to keep going back and back is huge. Instead, order one dish and just have that.
• Always have your sauces served on the side. This way, you can decide for yourself how much of it you want to put on your plate.
• Stop eating once you feel full. You can take the leftovers home with you and eat it the next day, or you can even give it to your family or friends.
• Enjoy your food! Chew slowly and consciously, because we only start to feel full after around 12-20 minutes.

• As mentioned earlier, you should decide in advance whether you’re going to have a starter or a dessert.
• Be sure to only order your dessert after the main course, because you might find you’re not hungry anymore.
• Share your dessert with those present; two spoons make for two servings of happiness!
• The lowest-calorie dessert option would be an espresso.
• If you want a real dessert, choose the fruit-based option, perhaps a dish with yoghurt and fruit. This will be full of good vitamins and protein.

A wide selection of restaurants offer a variety of regional specialities. Each restaurant offers different specialities from different countries. Here is a brief overview of which dishes from each type of cuisine that will suit your diet as well as those you should perhaps avoid.

Asian food is traditionally a very low-calorie cuisine. But the westernisation of their dishes has significantly added to their calorie content. If you would like a starter, then choose a light soup, such as pho. Try and include a lean source of protein, for example chicken, in your order. It shouldn’t be breaded or deep-fried, but rather grilled. Alternatively, go for seafood or tofu. These are also high in protein and low in calories. Steamed dumplings, such as gyoza, are also not cooked in too much fat. It’s important to keep an eye out for calorie-rich sauces once again. A curry dish can contain up to 700 calories.

Indian cuisine is known for its curries and its variety of spices. Plant-based diets and the use of pulses also play a big part. The most popular side dishes are rice and naan, a wheat-based flatbread. Dhal is really the superfood of Indian cuisine. Typical of the overall cuisine, it consists of pulses and spices. It contains a lot of protein and fibre and is also low in calories. If you would like a meat-based dish, go for tandoori chicken. Indian dishes cooked in the tandoor are usually low in calories because they simply cook the meat and don’t add cheese on top. You should avoid curries that contain lots of cream and be aware of how much rice you eat, as this can really pile on the calories.

To save calories at an Italian restaurant, it’s best not to go for the typical pizza or spaghetti carbonara. These dishes contain a lot of simple carbohydrates and also a lot of fat, making them not so diet-friendly. If you do decide to go for a pizza, then it’s best to select the vegetarian or vegan options that come with fresh vegetables rather than antipasti. You could perhaps even ask for no cheese; despite being a much-loved topping, the difference in taste isn’t too noticeable and it really does save a lot of calories. Get the carpaccio to start, and for your main course, a Caprese salad or wholemeal pasta and tomato sauce. A salad is always a good option too, of course, but make sure to order the dressing on the side.  If on the menu, fish is also a healthy choice, and you can get this with a portion of vegetables. If you eat an omnivorous diet, Italian restaurants often offer scaloppine, which are thinly-sliced cuts of meat served with various vegetables. Saltimbocca alla Romana is also a good alternative. This is a meat dish which contains Parma ham. Avoid lasagne and similar dishes that are topped with cheese. Despite the small serving size, tortellini are very calorie-dense and can therefore tot up a lot of unwanted calories.

If you find yourself eating at a burger restaurant, don’t lose heart. Many burger restaurants now offer low-calorie alternatives. One example is the bunless burger. Here, the burger bun is omitted and only you are only served the “inside” of the burger. Also, take a moment beforehand to consider whether you really need a portion of fries as well, or whether a side salad will suffice.

More commonly known as ‘pub grub’, traditional pub food is synonymous with high-carb, high-fat dishes, from mixed grills to Hunter’s chicken. The majority of pub meals come with chips or roast potatoes and are often accompanied by lashings of sauce. If you want to watch your figure when eating out at the pub, see if there are any salads or vegetable-based soups on the menu. As a rule of thumb, order a lean source of protein, for example a grilled chicken breast, and ask for a large portion of steamed vegetables, which are a good choice because of their high water content, meaning they are filling. Sides such as vegetables and salad (with dressing on the side) are good options. If you do want a potato-based side, it’s better to ask for boiled potatoes rather than roast potatoes or chips. Order any sauces to come on the side and just add one or two teaspoons onto your plate. That way, you can be sure you don’t overindulge on gravy or ketchup, and therefore you won’t rack up any unwanted calories. The fish option can also be a healthy choice , but make sure the fish is grilled and not fried or battered.

You know what it’s like: It’s the end of a long day, or even week, and you and your friends decide to go grab something quick and convenient from the local takeaway. It’s particularly difficult to watch your figure here because there are usually very few low-fat alternatives available. If you’re in a kebab shop, for example, you can order a doner box without chips, as they usually only serve the meat with salad. Choose chicken for the meat because it is leaner than veal or lamb. Whilst there, make sure that the meat on the spit isn’t reconstituted meat, as this often contains extra fat, but is instead stacked pieces of meat. An alternative is Lahmacun or Dürüm, without extra meat and with salad. Make sure to choose either a yoghurt-based sauce which doesn’t contain mayonnaise, and if possible forgo the sauce entirely. The reason for this is that the sauces contain a lot of hidden calories. A vegan alternative which is currently very popular is chee kofta; these come wrapped in a lettuce leaf. At a Greek fast food restaurant, you can always order a classic Greek salad or grilled vegetables. You should steer clear from gyros with chips, as the majority are cooked in lots of fat and grease. That said, souvlaki skewers are a tasty and diet-friendly option. Don’t be afraid to turn up the spice level if that’s what you’re into: The spiciness triggers thermogenesis to occur, which will result in you burning a few additional calories.

Of course, it’s not just the food you need to pay attention to when you go out, but also the drink. The lowest-calorie option is water. Order water right at the beginning and drink it throughout the meal. Water immediately quenches your thirst and has no calories. It also  fills you up and means you don’t ended up ordering pint after pint or glass of wine after glass of wine. Always fill your water glass up to the top and take regular sips.

The healthiest thing would be to not drink any booze, but in restaurants and at social events, many want to join in and have a drink. Once again, you need to take care as to which alcoholic beverage you choose. A dry red or white wine are good options. Excluding wine spritzers, dry wine has significantly less sugar than mixed drinks.It also has a lower alcohol content, which therefore means fewer calories, and is therefore a healthier choice. In addition, people drink a lower volume of wine than beer. For example, beer is usually served in a 330ml bottle, whilst a glass of wine is approximately 200ml. It’s best to order a bottle of water alongside it and to try and restrict yourself to one glass.

Try to avoid falling straight into bed after dinner. Instead, plan to do some exercise. This could be the walk home or a short walk around the block to aid digestion, for example. This will help you sleep deeper and will mean you burn a few extra calories.

Depending on where you live, there’s often a broad range of restaurants from which you can order a takeaway. There is also a great temptation to order more because you don’t know the portion size and there’s often a minimum order amount. However, our advice remains the same: go for a dish that contains a lean source of protein and a large portion of vegetables. Get your sauce and other sides to come in separate packaging, so that you can easily adjust your own meal.

You usually have a bit more freedom when you’re on a diet and you’re getting food delivered. By this, we mean that you can order separately from your colleagues or friends, because it’s quite rare that the entire group can agree on one restaurant from which to order. This way, you can choose your low-calorie meal very easily and without any added stress.

With our tips, a trip to a restaurant or a work lunch doesn’t have to be problematic for your weight-loss goals.  Whilst going to restaurants can be a nice change, it’s much easier to lose weight if you prepare your own meals. A meal plan is a very useful aide if you want to take the leap towards healthy eating and your dream figure.

Of course, everyone has the right to treat themselves once in a while, but try to restrict this just to special occasions. This means you shouldn’t feel like you have to make an exception every time you go out to eat or order a takeaway. Besides, healthy food can also be delicious thanks to our recipes: they’re so tasty, you feel as though you’re not even making an exception!