Eating Out Strategies

If you are dining at a restaurant, be careful about your choices. There are lots of traps when dining out: Rich sauces, side servings, bread rolls and desserts, it can be a real minefield.

If you are unsure about any dish on the menu ask your waiter to explain. Many menus describe the protein potion but not the vegetables. Explain to your waiter that you are on a special diet and ask them to replace high carbohydrate vegetables such as potatoes, or rice and pasta with other lower carbohydrate vegetables or salad.

  1. Avoid temptations such as bread rolls, garlic bread, etc. Obviously avoid pasta and rice dishes such as spaghetti and risotto, and opt for steak, veal, fish or chicken.
  2. A good approach is to check out the menu online in advance, work out what foods you can eat and be prepared.
  3. Ask your waiter to recommend meals that are not high in carbohydrates or choose off the menu but tailor the meal to suit you.
  4. Substitute potatoes, rice and pasta with vegetables and salad. Choose high protein and vegetable dishes for an entrée.
  5. It's always better to choose an entree/appetiser and main course rather than a main course and dessert. Desserts are almost always loaded with carbohydrates and fat so either choose something like fresh berries and cream or avoid dessert altogether.
  6. If you are dining at a buffet beware! Eating a little of everything guarantees high calories and carbohydrates. Look for options from the allowable foods list and stick to these.
  7. Don't stand near the food at parties. Drink plenty of water or mineral water and minimise your alcohol intake.
  8. Tea and coffee are fine, but go easy on milk (lattes and cappuccinos are relatively high in carbohydrates so go with the short or long black) and use artificial sweetener.
  9. A glass of dry white or red wine or two is allowable however only occasionally. Your body treats alcohol like a carbohydrate so the more wine you drink the less fat you lose. Most other alcoholic drinks should be avoiding (including beer, spirits, liqueurs and mixed drinks).

If you are out and just looking for a low carbohydrate snack, once again be careful. Almost all snack food such as chips, biscuits, chocolates, lollies, pies, cakes, etc. are loaded with carbohydrates. Safer choices include sliced up vegetables, like capsicum, celery and carrot sticks with a small amount of hummus or tzatziki dip. Nuts (almonds, peanuts etc.), cheese and meats are ok but they must be eaten in moderation as they do contain high levels of fat.

There are lots of traps you can fall into when dining out. With rich sauces, side servings, bread rolls and desserts, it can be a real minefield.

6 Reviews


Tue Dec 30, 2014 at 9:31 am

Day 1 of CS. Shift worker, 20mth old, going to be a hard time but, this fat is comming off!!!!12kg to go.


Sun Dec 28, 2014 at 3:17 pm

who want loose extreme way weight with me?i need motivation :( mail me:


Sun Oct 27, 2013 at 1:14 am

I am going to a Chinese restaurant for dinner. what are the best options?


Mon Jun 24, 2013 at 1:09 am

Day 6 on CS I'm out at the shops and I normally opt for Coke or Mocha instead I have my water and just about to see if they hav Green Tea :) happy days with my progress


Wed Jun 29, 2011 at 4:18 pm

Great work!


Sun Jun 12, 2011 at 7:47 pm

im very proud of myself as i took my girls to pizza hut today (only day 2 of C.S for me) and had some salad but no pizza or pasta or anything that would de-rail my C.S journey :)

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