It isn’t practical to eat at home for every single meal. Short of packing your kitchen in a backpack, how do you maintain your physique when you’re without a healthy, home-cooked meal? Obviously, you have the option of carrying your food with you. But this can be tricky and isn’t always appropriate in every situation. Here are a few simple tips to help you enjoy the time you spend away from home without derailing your fitness goals.
If you’re at a social event…
When you’re at a social event for work or for play, the very last thing on your mind should be tracking calories
. If you’re faced with a buffet or food spread, don’t panic! The best approach is to pick two to three items in the spread, focusing on at least one protein option and one vegetable option. When you stick to a couple of items you avoid piling your plate and overeating. And it helps you focus on only the best foods the spread has to offer.
If you’re drinking at dinner...
It's no secret: going out to dinner often means having a few drinks. Enjoying yourself doesn't have to ruin your physique. It’s important to understand how your body processes alcohol. Normally when you consume food, the oxidation (breakdown) of protein occurs first, followed by the breakdown of carbohydrates and then fats. However, when alcohol is consumed along with food, the body breaks down alcohol first, diminishing the breakdown rate of protein, carbohydrates, and fats, As a result, excess is stored. So, if you’re planning on having a couple of drinks at dinner, try to curb your carbohydrate and fat intake in favor of a cleaner, higher lean protein meal to lessen the blow.
Eating healthy while you're away comes down to proper planning. Pack some protein powder
for when you are en route and don't have access to a healthy snack
or meal. Map out the closest grocery store to where you are staying and call the hotel to make sure there will be a fridge in the room. When you arrive, go grocery shopping. Look for the staples.
If you’re out at a restaurant…
Skip on the appetizers and instead opt for vegetables or a salad to start. In addition to being packed with micronutrients, veggies also fill you up thanks to their high fiber content. Loading up on vegetables before carbohydrates expands your stomach. The physical stretching of your stomach sends signals to your brain that you’re full. The fiber in vegetables also slows down the gastric emptying of food, which keeps you feeling fuller for longer.
EAT HEALTHY WHEREVER YOU GO
Use these tips to make sure your diet is always healthy! 1. Try maintaining the right balance of nutrients
To preserve lean muscle mass aim for a macronutrient ratio of 30-35-35 of protein, carbs and fat. But if all else fails, never sacrifice protein. 2. Go all natural
Fruits, vegetables and nuts are always safe bets for your physique. Load up on these as much as you can. 3. Customize your order
If you’re out to eat, ask the kitchen to make something off menu. Grilled protein and vegetables isn’t a tall order for any kitchen.