Cheat Sheet: Eating Out The 7 Golden Rules for Eating Delicious Foods at Restaurants Without Falling Off The Wagon If you're tired of not being able to eat out without breaking your diet... or... you're tired of being suck with depressing choices like a plain, flavorless salad you could've had at home... this cheat sheet is for you. In a moment, you'll get tips and tricks for eating out in a variety of different restaurants. And the way of eating we recommend actually works very well for eating out as well. So you usually won't have any trouble finding something you can have. Because the foods are widely available. And you can usually substitute or remove any questionable foods without any problems. So you can enjoy a lovely, delicious-tasting meal without falling off the wagon... enjoy the time with friends and family... and leave the restaurant feeling satisfied. Simply follow these 7 golden rules of eating out... Golden Rule of Eating Out #1: Use the Foods List print out the foods list that came with this report. And keep it in your purse. So you can review it when you are ordering. This step alone will remove most of the confusion and frustration you may feel. Golden Rule of Eating Out #2: Stick to Whole Foods it's possible to eat a clean, healthy meal at restaurants. As long as you avoid the processed foods that come with some dishes. For example, given the option between processed meats (such as your typical run-of-the-mill hot dog) and whole meats (such as beef steak or chicken breast)... you want to go with the whole meats every time. 1
Golden Rule of Eating Out #3: Make Liberal Use of Food Substitutions for most restaurants, finding something you can eat is as simple as identifying a dish that is mostly meat and vegetables. Then, ask to substitute the potatoes, rice, bread or french fries that come with it for more vegetables instead. If they say they don't do substitutes, offer to pay a bit extra. Most restaurants are fine with doing this... even if they normally don't do substitutions. Just consider it the flat belly tax to pay an extra $1-3 in these cases and be glad you can make that kind of investment in yourself. And if they still won't do a substitution simply order some more vegetables on the side and avoid eating the starches that come with the meal. But in most cases substituting foods is easy to do and free. Golden Rule of Eating Out #4: Choose Lean Cuts of Meat if you are eating pasture raised meats, you want the fattiest cuts possible. Because most of the nutrients are in the fats. But if you are eating conventional meats (such as those available at most restaurants), you want the leanest, lowestfat cuts of meat instead. Because most of the toxins that come with conventional meats are stored in the fats. Golden Rule of Eating Out #5: Stick to Clean Seasonings and Condiments many conventional seasonings and condiments contain questionable chemicals. So try to steer clear of them. And replace the ketchup, mayonnaise, or other condiments with herbal seasonings instead. Golden Rule of Eating Out #6: Choose an Alternative Salad Dressing most conventional salad dressings contain chemicals that will only add to your waist line. So ask for vinegar and olive oil instead. Many restaurants have this alternative available. Golden Rule of Eating Out #7: Only Eat Clean, Conventional Produce most of the vegetables and fruits available at restaurants will not be organic. But some non-organic produce is sprayed heavily with pesticides... while others are only sprayed very lightly. While on the other hand some produce is almost guaranteed to be GMO... and other produce definitely isn't. If you avoid the dirty produce and eat the clean produce, you can reduce your exposure to pesticides by 80% according to one scientific study. 2
Clean Conventional Produce You Can Eat at Restaurants These types of produce are on the cleaner side. And are safe to eat even if they aren't organic. Tomatoes (but not cherry tomatoes) Bananas Plums Broccoli Onion Watermelons Avocados Mushrooms Cabbage Grapefruit Sweet Peas (if frozen) Asparagus Mangoes Brussel Sprouts Eggplant Kiwi Pineapple Cauliflower Sweet potatoes Dirty Conventional Produce to Avoid at Restaurants These types of produce are heavily sprayed with pesticides or are likely to be GMO. So simply avoid these foods when eating out at restaurants. Cantaloupe Apples Potatoes Green beans Hawaiian papayas Zucchini Strawberries Green beans Pears Spinach Carrots 3
Nectarines Grapes Lettuce Celery Sweet bell peppers Peaches Sweet corn Cucumber Blueberries Kale Collard greens Yellow Squash Cherries Hot peppers Cherry tomatoes Bonus Section: 4 Strategies for Staying Strong in asocial World Based Around Junk Food and Alcohol Many women find it difficult to go out with friends. Because everyone else will be eating the usual fare. And they will be the only one trying to eat clean, lose weight and watch their health. But for most women they find they can adapt, stick to their diet and still enjoy their time with family and friends... without falling off the wagon... once they learn a few simple strategies. And many women even go on to say they've never felt so damn awesome and enthusiastic in their lives. Simply follow these 4 strategies for staying strong in a social world based around junk food and alcohol... Staying Strong Strategy #1: Decide You re Committed if you wait until you're about to order to decide what you're going to eat, you're likely to decide in favor of past habits and social pressures... instead of making a decision that leads to your weight loss goals. 4
So it's critical to make that decision in advance. Decide that you are committed to taking the actions that lead to what you want... and mean it. Staying Strong Strategy #2: Keep Yourself Reminded it's helpful to keep yourself accountable by writing down your commitment on an index card or other small piece of paper. Then sign it with your name at the bottom and keep it in your purse. Review it before you go out and any time you feel tempted to cave in. This simple reminder of the commitment that really means something to you will help you stay strong when it matters most. Staying Strong Strategy #3: Practice Your Mental Jiu Jitsu in Advance people will inevitably challenge your commitment. They'll urge you to make an exception just this once. Or any number of other common lines that cause dozens (or hundreds) of women to fall off the wagon each and every year... and feel terrible afterward. So it's important to practice your responses to these challenges in advance. Be ready for what they'll say ahead of time. And know exactly how you'll respond to thwart their attempts and stay strong in your commitment despite the social pressures. Staying Strong Strategy #4: Stick With It Until It's Easy this may be hard at first, but if you stick with it and don't cave to the social pressures, it will eventually become second nature to stay strong despite what others say. And once you reach that level, you'll find it effortless to go out without falling off the wagon. And be able to enjoy an even greater degree of success and enjoyment in your life overall... while being able to finally achieve the weight loss results you've always dreamed of. 5