10 Strategies For Eating Out

So I’ll be eating out A LOT this week and 

It’s something that some of the ladies I work with would

Look at as a huge obstacle for them getting the results they want.

And I get that…

You don’t want to be ‘boring’

Friends / family may have cooked it ‘just for you’…

So with BBQ season in full flow

I thought I’d share my 10 Strategies To help you enjoy the foods you love WITHOUT feeling guilty, beating yourself up and sabotaging your results.

I’ve even put them into a short guide for you that you get here: https://frucifit.com/free-eating-out-guide

Anyway, here they are:

1 Don’t go there starving….and remember that you are in control…it’s your choice!

Before you  head  out  for a day / trip / meal out,  make  sure  you  have had something during the day,  like  a  big  salad,  protein  based meal / shake  or  just  some  fruit  and  veg.  It might just help you make a better-informed decision about what you really want

And you might find that you do what you want to do, rather than please others for the sake of saying ‘no’ to something you don’t want.

2 Listen to your body

“Are you really  hungry? Do  you  need  more?”  Be  aware  of  your  body  signals,  especially  your  hunger.  If  you  feel  a  hunger  pang,  wait  another  30-60  minutes  to  make  sure  it  is  the  real  hunger  and  not  just  a  craving.

3 Choose the ones you enjoy

Choose the events you will enjoy and others you will make better choices at. For  example,  plan  to  eat  one  portion  of  protein  with  vegetables,  one  dessert,  and  two  drinks.  Or  limit  yourself  to  two  plates  and  two  glasses.  A  plan  will  make  you  aware  of  the  urge  to  overeat/overdrink.

4 Don’t settle by the food table

Don’t  eat  just  because  others  are  eating.  Make  sure  you  don’t  just  pick  up  snacks from  the  table.  If  you  eat,  always  take  what  you  want  onto  a  plate  and  from  there  follow  the  50%  rule.

5 Apply the 50% and 80% rules

Eat  only  50%  of  what  is  on  your  plate,  and  then  assess  if  you  need  more.  If  you  don’t  feel  full,  then  eat  another  50%  of  what  is  left  on  your  plate  and  so  on. You  don’t  need  to  finish  everything  that  is  on  your  plate, stop  when  you  feel  80%  full. 

6 Look out for these words 

Be wary or ‘a la crème’, ‘basted’, ‘buttered’, ‘bottomless’, ‘golden’ and ‘crispy’ and instead look for ‘baked’, ‘roasted’, ‘poached’, ‘grilled’, and ‘seasoned’

7 Write down what you eat

If  the  80%  or  50%  rule  doesn’t  work  for  you,  then  log  what you  eat.  This  way  you  will  be  aware  of  the  number  of  calories  and  macronutrients  you  are  consuming  throughout  the  event.

This MAY help you make rationale decisions rather than just say ‘F it’ I ate a so-called bad food..

After all, a bacon sandwich has less calories than a bag of nuts

Yet your thoughts about what you ate may be different…

8 Slow down

Savor  every  bite  you  take  and  chew  up  to  15  times  per  mouthful.  Eating  slowly  will  make  sure  your  brain  has  time  to  receive  the  ‘full-up’  signal  from  your  stomach. Plus, this can reduce bloating.

Focus on company NOT food..

9 Drink water

Make  sure  to  always  have  a  glass  / bottle  of  water  within arms reach  This  great  habit  will  not  only  keep  you  hydrated  and  help  you  avoid  the  hangover,  but  it  will  also  keep  your  stomach  full

10 Give yourself permission to eat what you want

Allow yourself  to  have  what  you  want.  This  doesn’t  mean  mindless  eating  but eating / drinking without  guilt  to  something  you  like  or  crave.  There is a difference between ‘I’m not allowed that’ and ‘I’m making a choice not to have that for a period of time”

And remember..

It’s these events which are probably why you want to feel more confident

Fit into the clothes you want to wear.

So bloody enjoy it…

Just accept that it may slow your progress

But that’s OK

When it becomes YOUR choice..

There’s a difference saying

“I can’t have that’


“I am choosing not to have that / to have that”

I’ve put these into a short guide for you that you get here that you can print or keep handy on your phone:


Matt ‘permission’ Fruci

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