Eating out without guilt, and without going off track
I’m Pincho, and a dinner out doesn’t ruin anything. Here’s how I enjoy it and get back to my routine the next day, no drama.
PinchoEating out and what to order.
Updated · 2 min read
One day doesn’t ruin anything
What counts is the trend of your weeks, not one meal. If you ate more one day, tomorrow you carry on as usual: there’s no need to make up for it by skipping food.
Habits work the same way. In one study, forming a habit took about 66 days on average, and missing a day didn’t change the outcome.1 What matters is coming back.
Don’t arrive starving
Skipping meals to save calories usually backfires: you arrive so hungry that you order more. It’s better to eat normally during the day and add some protein, which can keep you a little fuller.2
If dinner will be late, an afternoon snack, like yogurt or fruit with nuts, lets you choose calmly. A meal with 20 to 40 g of protein also helps you arrive less hungry.3
Look at your week, not just your day
If you know you’re eating out on Saturday, you can make it your day off and eat a little lighter on the other days, without going hungry. In the app, your week already comes with a day off for that.
And if the scale goes up the next day, it’s almost always water, from salt and digestion, not fat. Your trend settles back in a few days.
Really enjoy it
Eat slowly, share, talk. Ordering what you like and enjoying it is also taking care of yourself: a good meal with people you love is worth it, and it fits your week.
Frequently asked questions
How do I eat out without going off track?
Eat normally during the day so you don’t arrive starving, read the menu calmly and look for a dish with protein and vegetables. If you’re craving something, order it and enjoy it in its portion. The next day you carry on as usual.
Does eating out ruin my progress if I’m losing weight?
No. What matters is the trend of your weeks, not one meal. If you know you’re eating out, you can make that your day off and eat a little lighter on the others. Yema helps you fit it into your week.
Why do I weigh more the day after eating out?
It’s almost always water: restaurant food tends to have more salt, and salt and digestion change how much fluid your body holds. You don’t gain that much fat in a day, and in a few days your trend settles back.
Sources
- Lally et al., 2010How are habits formed: Modelling habit formation in the real world
- Leidy et al., 2015The role of protein in weight loss and maintenance
- ISSN, 2017International Society of Sports Nutrition Position Stand: protein and exercise
Yema doesn’t replace your doctor or your dietitian. If you have a health condition, are expecting a baby or take medication, talk to a professional.