Eating Out/In Guide

Eating Out/In Guide

We want you to live a balanced normal lifestyle that is restriction free.  This includes: 

- Attending special occasions such as birthdays and Weddings 

- Eating out at your favourite restaurants 

- Indulging in a take-away every now and then 

- Enjoying drinks with friends and family  

We have great news!  

This guide will provide you with the tools and guidance you need to ensure you never  miss out. Afterall, this is what F4T is all about right?  

Now let’s tuck in.  

What to do when eating out 

The guidance below will tell you exactly what you need do when eating out.

Option 1: Cut back on your snack options leading up to the day 


If you know within 5 days,
you’ll be eating out then: 
Last-minute or
short notice?
Remove “Snack A” option
every day 3 days prior, and

Remove “Snack C” option on
the day you’re eating out
(if applicable)
Remove “Snack A” option
every day 3 days after, and

Remove “Snack C” option on
the day you’re eating out
(if applicable)


Option 2: Lose some carbs If you’d prefer to keep your snacks, then: 

If you’d prefer to keep your snacks, then:

- Remove your “Carb option” in the evening for 3 days before (if you are given enough
notice) or 3 days after (if it’s short notice)

We recommend volumizing your food with lots of vegetables and  salad if you choose this option. 

Additional Tips 

  1. Look at the menu ahead of time 

This will also give you the chance to speak to your coach during check-in who can give  you the EXACT guidance on what to eat.  

Make sure you have the menu ready to send to your coach.  

Pre-planning is often one of the best ways to avoid giving in to  temptation and will allow you to feel more in control of your food  choices. 

  1. Avoids & Swaps 

- Avoid fried dishes - choose grilled instead 

- Swap fries for jacket potatoes or new potatoes 

- Avoid rich and creamy sauces - tomato based is best 

- Order salads and veg with dressings on the side 

- Try & choose food options that are sauce free 

  1. Order extra water for the table 

Drinking lots of water will allow you to feel fuller, supress your appetite and will reduce  the risk of overindulging.  

  1. Don't arrive very hungry 

Many people will reduce their food intake (or even ‘starve’ themselves) during the day  when they’re going out for an evening meal.  

Whilst this will help with ensuring you remain within a calorie deficit, you're also more  likely to overindulge and go wild. 

Follow your plan normally throughout the day except for the suggested reduction in  snack options if applicable.  

We’ve designed our plans so that starving yourself is a thing of the past!  

  1. Got a last-minute meal? Then this is the deal… 

(i) Aim to pick a dish that is predominantly protein (e.g. chicken, meat, pulses, or fish)  and vegetables. Avoid meals based on carbs, such as pasta, noodles, or rice dishes. 

(ii) Consider teaming up with a friend to share your carb portions (e.g. chips, potato  wedges, or rice) or to share a pudding 

(iii) Order extra vegetables or a side salad to accompany your main meal and to help  balance your plate. 

(iv) Use the “Half” Rule. If you’re eating out or having a cosey take-away, use the  one-half rule and share the meal with someone else.  

Portion control is non-existent in the world of takeaway food and restaurants so it’s  important you this rule as much as possible. EAT HALF!  

After your meal out 

If you feel as though you have overindulged during a meal out, the main thing is not to  feel guilty afterwards and just communicate openly and honestly with your coach  during check in. Having one indulgent dinner doesn't mean that you can't continue  eating well for the rest of the week/weekend. 

Life is supposed to be enjoyed. It isn't practical to expect to adhere to a lifestyle without  birthdays, holidays, or special occasions cropping up. Plus, life would be dull without  them. 

By definition, a lifestyle change is for the long term; trust in your ability to make  responsible choices and eat good food that you can enjoy without feeling like you've  missed out or given up. 

The important thing is not to think of these as opportunities to  blow out and let go, nor tests of willpower. It's entirely possible to  take your healthy habits with you into restaurants, holidays, and  social events. 

Key points: 

  • You are in a calorie deficit and making progress every week regardless   of what the scales say. 
  • Hips don’t lie” said Shakira. Take regular measurements. 
  • Take regular progress pictures. This will give you a clearer indication of   your progress. 
  • Consistency is key.  
  • Cut ties with the belief system that the scales directly correlate to progress.   They don’t. 
  • Don’t allow the scales to impact your motivation negatively or positively.   Just trust the process.
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