Restaurant and deficit - how to combine them
A checklist on how to go to a restaurant and not leave with a huge calorie surplus.
1. Eat high-protein at home before going outCottage cheese, eggs, boiled chicken breast, Greek yogurt - anything filling with protein 1-2 hours before the restaurant. You show up not starving and don't pounce on everything.
2. Base + sauce/dressing - separateAsk for sauces on the side. A Caesar salad without dressing - 200 kcal. With dressing - 600. The difference is three more salads.
3. Pay attention to protein dishesChicken, fish, seafood, beef, turkey - your friends. A protein-based dish is more filling than salads and sides, and it doesn't «get eaten» unnoticed.
4. Be mindful of fatty dishesDeep-fried, creamy sauces, cheese on everything, fatty soups, breadings, dressings - these are silent calories. One fatty dish easily = +800-1000 kcal. You don't have to refuse, just pick consciously.
5. Alcohol - ideally skip, at minimum - consciousAlcohol goes as a separate macronutrient: 7 kcal per gram. Plus it slows down absorption of other macronutrients - your body switches into toxin-removal mode. Hence potential bloating, worsened recovery and slower progress. If you drink - choose lower-calorie options (dry wine, clean spirits without sweet mixers), minimally and ideally rarely.
6. One evening at a restaurant won't ruin your progressEven if you overate at this dinner - sticking to consistency, you can easily recover from that overeating within a few days or a week. The main thing is not to write the whole evening off as a «failure» and start eating everything «since it's all already ruined».
Rule: restaurant ≠ breaking the plan, if you planned for it. A breakdown begins when the restaurant is unplanned and turns into «well, since it's already ruined».
This is just a small part of successfully building your body.
Each part can either lead you to a result or lead you to failure.
Precisely because there are many such parts, it's better to walk this path together with a specialist.
If you're interested - write «ГОТОВА» to us in DMs, and we'll discuss how to start your path to your dream body without setbacks.
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