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5 GUILT-FREE PLACES TO EAT OUT... How to enjoy food out whilst losing fat.

Elliot Hutchinson

Hello again, it's fun fact time... Usain Bolt's favourite snack is McDonalds Nuggets, Chris Pratt & Ryan Reynolds have weekly takeaway pizzas, Kim K regularly reaches for the KFC, & Beckham shouts about his love for Nando's. So this tells us that even the celebs we dream of looking like recognise the need for balance & an indulgent meal out. The social & mental benefits of eating out are as important as the food itself so don't avoid the chance to enjoy a meal out, just for the sake of your abs.

So today we're going to go one step better with a few of our favourite places to eat out. These famous high street restaurants have balance at their core, so that you can enjoy your food, without affecting your progress too much!


1 - Nando's

Nando's is one of the kings of the British high street, & a personal fave of mine! If big flavour, chicken, & an optional bit of spice is your bag, then defo make this a go-to treat whenever you want to eat out. Nando's has perfected the idea of "meat & two veg" & then thrown the full kitchen spice cupboard at it. One stand-out benefit to Nando's & other similar places is their ability to fill you up & satisfy you for the long run. If you have Nando's for lunch I challenge you to eat something big for dinner, you just won't. In a similar way to fasting (but without the pain of restricting your eating), you end up with fewer calories over the day, resulting in a higher likelihood of a calorie deficit (& therefore weight loss). Here's a tip, always go for the sharing platters to get more poultry for your pennies (& yes I do go far too often).


2 - Wagamamas / Pho

Wagamamas officially the most popular restaurant chain in the UK with over 170 venues serving fresh ingredients in simple asian dishes that boast a whole host of benefits. Their dishes, while slightly more calorific than some of the other options in this list, are high in protein, full of veg & flavour packed. Other similar chains (like my girlfriend's favourite - 'Pho') offer similarly healthy meals, giving you the option to go for a street-food vibe, or full on posh restaurant to match the occasion.


3 - Tortilla / BarBurrito

South Americans cuisine, which is famed for it's flavour & variety, is particularly popular in the rest of the western world. The undisputed king of them all is Mexican food. In a similar vein to Nando's, Mexican restaurants such as Tortilla, BarBurrito & the posher options such as Las Iguanas, all serve balanced meals high in protein, fresh veg & carbs, carbs, carbs! One of the best things about mexican cuisine is its filling nature, with one burrito being enough to fill you up, resulting in lower calorie intake in most cases. As with all of these, you'll have to calorie count to get an accurate idea of whether you've over-eaten, but we suggest you just enjoy it in the knowledge that you can't go too far wrong in these nutrition restaurant chains!


4 - Itsu / Yo! Sushi

Fish, rice & veg sounds boring... until you put it into japanese cuisine! They work wonders with flavours & the basics of good food, which means Japanese chains such as Yo! & Itsu are normally pretty good bets for balanced meals, high in all the key macros & nutrients. Itsu's most popular Chicken Gyoza Noodle Bowl is just 455kcals! As a filling main meal (with some left for later usually), that's a tasty meal that will leave you happy & aid your gains, without affecting your fat loss.


5 - Pret A Manger

If it's lunch you're looking for, or even just a snack Pret is a good option. They're pricey but for good reason, all their food is organic (meaning it hasn't been grown, baked or prepared with synthetic chemicals to enhance its properties). It is produced how it would have been hundreds of years ago & is therefore full of all of its natural nutrients. Pret have a real eye on healthy eating & you'd do well to go too far with the meals they offer, watch out for the higher calorie pastries though!


Menu variety is definitely a consideration with these places, so if you know you're bad for overconsuming, order the more filling stuff. You can easily eat 750kcals of chips, but good luck eating 750kcals of chicken (that's three whole breasts).

Now although these are all balanced, nutrient dense options, obviously it is possible to go into any of the above establishments & binge away your gym progress. So here's a few key rules to help you ensure you don't end up with a ridiculous calorie surplus by the time the bill arrives:

  • Avoid buffet or "bottomless" menu options

  • Try a protein shake before heading out for satiety

  • Always go for a meal option with a protein element (e.g. a fish or meat fillet, or some beans & pulses)

  • Go for a diet beverage, lower calorie alcoholic choice

  • Always ask for tap water on the side to help you feel full, hydrated, & to avoid downing your calorific drink option

  • Take a look at the menu before you go so you don't make a rushed decision

  • Alter your calories over the week to compensate for your meal out


So that's it! There are loads of great resources on this topic & other nutritional knowledge bites on our friend (& world class sports nutritionist) Josh' instagram page which you can find here: instagram.com/thenutritionjd/

Get in touch if you'd like to understand more about mastering your fitness, nutrition & wellbeing. We'd love to help!

See you soon.


Elliot Hutchinson // 21.06.2024

© 2024 The Coaching Collective

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