How To Eat Out/Eat On The Run And Stay On Track When You're Insulin Resistant

We know that when you’re trying to reverse insulin resistance it's important to stay on track with your diet plan. That can make eating out or eating on the run feel hard or intimidating. You might even avoid social occasions because of it - but thats not necessary.  For this lifestyle to be sustainable you NEED to be able to live your life and not feel like you’re always missing out.

Whether you’re on a road trip, running kids around to their activities or going out to eat a nice meal with friends, you can make mostly supportive choices without too much stress.

You will likely need to ask some questions and know that you will likely be exposed to some seed oils and hidden sugars (whether it's meat cooked in them or salad dressing or whatever) - but you can still make some good choices with a little mindfulness and thought beforehand. And remember our bodies can handle these hits once in a while when we eat supportively the majority of the time.

Some good options to look for:

Protein and a veg and/or salad (no croutons) - this is doable at most
places. Choose a protein like non-breaded or fried fish, beef, pork, chicken, fish etc. Have that alongside some steamed or sauteed veggies or a salad.

Bunless or lettuce-wrapped burgers - This can be a good option at sit-down restaurants or even fast food.

Fajitas - load up the meat or chicken and veg and skip the rice, beans and
tortillas. I’ve even been known to get street tacos and just eat the insides with salsa and extra guacamole.

Salad with protein - while most deli-style meats found in restaurants aren’t great they can work in a pinch. If they use fresh cooked/grilled meats, even better. Think chicken, steak, salmon, add avocado, cheese, bacon, hard boiled eggs. Load up on that good protein. Ask for the dressing on the side - not because of the calories, but knowing they likely contain seed oils so this way you can control how much you use.

Sandwich in a tub, plate, bowl or lettuce-wrapped - Again, the deli meats will likely contain some less than ideal ingredients but in a pinch this is a great
option. Places like Jimmy Johns or Subway have somewhat decent options for this. Load up on the protein, avocado and cheese.

Burrito or taco bowl - places like Chipotle have some pretty decent on the go options. Get a burrito or taco bowl, maybe get some extra meat, salsa and guac - skip the beans and rice.

Another one of my go-tos is actually just hitting up a grocery store. Even many gas stations or convenience stores offer decent options nowadays. At the grocery store head for the deli or grab-and-go section. Get some sliced deli meat, rotisserie chicken, and some sliced cheese. Other things you can look for are pre-cut veggies, olives, many offer hard boiled eggs, sliced cheese, sugar-free jerky or meat sticks, nuts. Many grab-n-go sections offer things like adult “lunchables” that have meat, hard-boiled eggs, cheese, nuts and fruit. If there's a salad bar that can be a great option too!

Some additional tips:

Put in your vote for where to eat - If going out with family and friends suggest  choices where you know you can find something doable.

Check  the menu beforehand - most places have their menus posted online. Scan the menu and choose a few things that look like good options.

Don’t be afraid to ask for substitutes - most restaurants want their customers to be happy and are also used to making accommodations for different dietary restrictions. When scanning the menu, check out the different sides they have available. If your meal comes with fries but you see another meal that offers a side salad or steamed veg, don’t be afraid to request the substitution.

Replace pasta with veg - If you see a dish that typically comes served over pasta, but you see that they also offer veggies as a side, don’t be afraid to ask if you can have the dish but served over veggies/greens, instead.

Get dressings and sauces on the side - so you can control the quantity you want. Ask questions - is there flour or sugar in the sauce? Is the meat cooked in vegetable oil?

Look for steamed, baked or grilled options - these will often be less likely to be cooked in/with seed oils.

Check out the appetizers - Sometimes you can find some great low carb options there. I have often made a pretty decent meal by ordering the wings then adding a salad on the side. Get creative!

Call in advance - If you don’t want to be “that girl” by asking a bunch of questions while everyone is trying to order (though there’s nothing wrong with that :) ) call ahead if you want to ask questions beforehand.

Bring your own dressing - If you don’t mind being the girl that pulls out the bottle of salad dressing from your purse (just make sure the lid is on TIGHT!) - do it! Salad dressing is often made with seed oils so this is a good way to avoid that. Or you can also ask for a side of avocado or olive oil and some vinegar to dress your salad.

Menu Words To Steer Clear From

Breaded. These items aren't just coated in breadcrumbs. They're often dipped in flour first; this screams super high processed carbohydrate and very unbalanced blood sugar. Tempura.  Sure, it's fish and vegetables ,but this Japanese specialty is typically batter-dipped and deep-fried.

Fried. This means cooking in hot fat, often vegetable oil that has been heated repeatedly or kept at very high heat causing more and more oxidation. (this creates inflammation).

Eating out does not have to derail your health and weight loss efforts. Being prepared and having a plan will help you to eat out at almost any restaurant and still stay on track. 

If you need more help reaching your weight loss goal grab a copy of my FREE 5 Steps to Reverse Insulin Resistance (and lose weight for good) Guide - you can grab your copy here.