Maybe these days I’m having invitations to go out à go go, maybe I would love to stay at home and I can’t, but I realized that every time I go out I automatically apply some rules to be able to eat out without getting fat . In this article I will explain them to you, or I will explain how to survive dinners and lunches out while having a healthy diet.
The same advice applies not only to the occasional going out, when we go to a restaurant or have an aperitif with friends, but also for those who eat away from home every day, for example having lunch at the bar or in the canteen, or for those who are traveling. In fact , dieters often tend not to go out with friends for dinners and lunches anymore

, and this in the long run affects our motivation to lose weight: if in fact, as a general advice, it is always better to prepare meals at home, to be sure of the doses and the choice of ingredients, we must not forget that a healthy lifestyle, but also a slimming plan, they must not be experienced as a punishment , and that it is important to live life even in those moments of conviviality with friends or with a partner.

The first piece of advice is this: don’t think you are forced to overeat just because you are not at home. Those things that one says to himself: but yes, come on, today I don’t care, I eat and think about it tomorrow. Well, no, unless you go out once a month.
In fact, if we don’t check how much we eat out, that day’s calorie intake weighs on the weekly budget. And if we don’t remedy it, it weighs on the scales. There are people who believe that the body doesn’t notice excess calories if it goes wrong once or twice a week. Now, this thing has no scientific basis. Our body is not a deaf old man in the hospice: what we eat, every time we eat, has an effect on it.
Furthermore, there are often no real situations in which you cannot control how much you eat. It’s not Christmas every time we go out. Today even the pizzerias offer salads or alternative or lighter dishes , but, for example, if we go to a pizzeria, there is a difference of about a thousand calories between a marinara pizza and a large pizza filled with all kinds of good things. Just as it is not said that before the pizza we have to make an appetizer, or necessarily drink something alcoholic, or eat a dessert afterwards. We must try to think of going out as a normal event and not an opportunity to gorge ourselves.

The second tip is to read the menu carefully and choose the simplest courses in terms of cooking and preparation: for example, a grill with seasonal vegetables sautéed in a pan is an absolutely allowed dish, while a large fry accompanied by fried potatoes are an exaggeration for all or almost all. If we eat in the canteen, we avoid over-seasoned pasta, pasta salads and fried foods, this is because in the kitchen they may have added a lot of oil during these preparations, or cream or butter, to make the dish palatable and “fresh” even when it was cooked hours before . Canteen dishes can be much more caloric than we think.

The third tip concerns food combinations: even for those who dine in the canteen as for those who dine out, as a general rule it is good to have a dessert follow only a protein meal: for example if we have ordered a carpaccio or a grill, or some fish underneath. salt, we can also indulge in a dessert at the end and, if the portion is too large, propose to a diner to share it. Fruit, sorbets, ice creams and puddings are preferred over cheesecakes, pies with sauce or ice cream, tiramisu, fried desserts or desserts rich in puff pastry and glazes. If, on the other hand, we have already eaten a risotto or a first course, it is good to taste the dessert but not to eat a whole portion,  precisely to avoid overdoing calories due to both excess sugars and excess fats. 
If possible, we start the meal with raw vegetables or a salad, instead of having a too rich appetizer.
Finally, let’s not underestimate the calories ingested when we eat out: it is better to think that we have eaten more than not less, adding a third of calories more to our mental estimate, rather than thinking that we have eaten little. We can regulate ourselves in the previous or following meals, or, if we train, make the day of the exit happen with the day of training or go to the gym the day after.
Find these tips and links for further information in this video.