Are you a Flexible Dieter and Freaking out about eating out?
By: Courtney Ford, Co-Owner of CrossFit One Shot
Often times, when we are paying attention to the things that enter our mouth,
no matter what plan we’re on, we freak out about social events or eating out.
WHAT AM I GOING TO DO?
HOW AM I GOING TO MAKE THIS WORK?
I’LL JUST CALL THIS A WASH --- THERE’S NO POINT IN TRACKING
MY FOOD TODAY.
All things that go through our mind, right?
This is crazy when I hear of people freaking out when they’re a flex dieter. The beauty of being a flexible dieter, is being able to be FLEXIBLE! There’s a few really good ways to set yourself up for success when you know you have a dinner planned on a weeknight and aren’t sure how you’re going to fit that Mexican food with chips n’ queso, a margarita and a big ‘ol burrito in your macros.
Gone are the days where we need to avoid certain restaurants or social situations that involve eating out with friends because the food is “unhealthy”. But, where the challenge with eating out often lies is with tracking the macros of what you want to eat.
It’s all about “working backwards” and planning ahead.
Step 1: The day before your dinner or whatever occasion, figure out where you’re going.
Are you familiar with the food that you may be eating? If not, look at the menu online and make a plan.
Most food establishments publish their nutritional information on their various websites and most of these items are in MyFitness Pal---ie. Mashed Potatoes Festival Foods.
Step 2: Plan your day & WORK BACKWARDS.
So, you’ve decided on a few things from the menu – now your job is to see if you can make it fit in your macros & then see what macros you have leftover for the rest of your day.
*TIP: Make sure when planning your dinner leave some wiggle room and estimate quantities on the generous side. It’s always better to overestimate rather than underestimate from a calorie perspective. (I sometimes search on MyFitness Pal for a similar item and if I have 3 choices with the lowest being 400 calories and the highest being 600 calories, I usually go with the highest.)
Step 3: TAKE IT EASY ON DRINKS
Drinking is often a big part of the social aspect of eating out, but a few beers or wines later and you could be at 500 calories in liquid alone, which is all carbs. Allow yourself a drink or two, but take it easy!
Step 4: ADD THE REST OF YOUR FOOD
Once you’ve plugged in your dinner, figure out how much you have leftover for breakfasts, lunches or snacks.
You may need to adjust a few things. Maybe instead of having 4 eggs in the morning, your dinner might only allow you to fit in 2 eggs. Maybe everyday you have Greek yogurt for a snack, but the majority of your carbs and protein are coming from your dinner, so you may need to pass on that for today.
>>>>Now, YOU HAVE YOUR ENTIRE DAY PLANNED BEFORE YOUR DAY HAS EVEN STARTED!
It’s Monday night. And you already have everything planned for your Tuesday. How easy is that?! No stressing about what food is going to enter your mouth tomorrow. Stick to your plan. And be happy about the decisions you planned to make that day!
After all, flexible dieting is a way to eat for life that allows for living. So go out there and LIVE!