When following a Paleo diet, managing portion control while dining out can be challenging but definitely achievable with some mindful strategies. Here are some tips to help you navigate portion control while eating out on a Paleo diet:
1. Plan Ahead
- Check the restaurant menu online before you go to see what Paleo-friendly options they have available.
- Decide what you will order in advance to avoid impulsively choosing a larger portion size.
2. Choose Wisely
- Opt for dishes that are centered around lean proteins, vegetables, and healthy fats.
- Avoid menu items that are fried, breaded, or loaded with sauces and dressings that may contain hidden sugars and additives.
- Consider asking for substitutions or modifications to make your meal more Paleo-friendly, such as swapping out grains for extra veggies or dressing on the side.
3. Listen to Your Body
- Pay attention to your hunger cues and stop eating when you start to feel satisfied, even if there is food left on your plate.
- Avoid the temptation to overeat just because the portion sizes at the restaurant are larger than what you would normally eat at home.
4. Practice Mindful Eating
- Eat slowly and savor each bite to give your body time to register fullness.
- Put your fork down between bites and engage in conversation to prevent mindless eating.
- Avoid distractions like phones or TVs while dining out to focus on your meal and prevent overeating.
5. Share or Box Up Half
- Consider splitting a dish with a dining companion to help control portion sizes.
- If sharing isn’t an option, ask for a to-go box when your meal arrives and pack up half of it before you start eating.
6. Be Wary of Liquid Calories
- Avoid sugary drinks like soda, juice, and cocktails that can add unnecessary calories and sugar to your meal.
- Opt for water, unsweetened tea, or black coffee to stay hydrated without consuming empty calories.
7. Indulge Mindfully
- If you choose to indulge in a dessert or treat while dining out, do so mindfully and in moderation.
- Consider sharing a dessert with your dining companions to satisfy your sweet tooth without overdoing it.