How To Eat Out & Still Lose Body Fat

It's your boy Karl here and I'm going to be showing you how to efficiently eat out time and time again while being able to stay on track day after day even if meal prepping isn't an option.

I'll also be taking a dive into a few popular restaurant chains I eat at personally and what you can order to accurately hit your macro goals time and time again.

Just over 10 years ago this journey started for me. I was working full time, constantly on the go, and thought that just because I was working out I could eat whatever I wanted. I spent all my time researching the best workout routines, but my physique wasn't tightening up. My body fat wasn't changing. I was staying "fluffy."

It wasn't until I really keyed in on my nutrition and became intentional with my food choices that everything changed. I wanted to be lean AND be able to eat out with my co-workers, friends, and family. This book is a compilation of those years of experience.

The Mindset Shift

Eating out and losing fat is something a lot of people can't put together. And if we're being honest, it's really what's holding a lot of people back. You can stick to a diet for a week, two weeks, three weeks but when you go to that party, you overindulge. And it's not the party itself that starts the cycle. It's your mindset behind what you did.

When there is a time to make a choice make a better choice while still being able to enjoy yourself. If you do that three out of five times when you go out, I promise you you'll have more control of your nutrition, a better relationship with food, and most importantly it becomes easier to make that choice.

Know Your Macros

Before anything else understand what a protein, carb, and fat actually is. These three macronutrients make up your total caloric intake, and knowing them means knowing exactly what your body needs every single day.

Protein

Builds and repairs muscle. Keeps you full. Essential for changing your physique. Think: chicken, fish, eggs, lean beef.

Carbs

Your body's primary energy source. Think: rice, oats, potatoes, fruits, vegetables.

Fats

Supports hormones and brain function. Think: avocado, olive oil, nuts, fatty fish.

The Wrong Way To Eat Out

The biggest mistake you can make is not knowing what's on the menu before you get there. Sounds simple but failing to prepare is preparing to fail. Know or at least get an idea of what you can and cannot eat before you walk into a restaurant. Once that's set, you're fully equipped to make a decision.

Best Practices Eating Out

1 Prepare With Protein

Throughout the day leading up to your meal out, make sure the majority of your food intake is protein. Why? Because protein is the most essential macro when it comes to creating a great physique and it suppresses hunger.

Along with keeping protein high, keep your carbs and fats low throughout the day. This allows you to compensate for the fattier, carbier meal that will likely come from eating out.

Client Result Sahiba

Sahiba was able to drop 30+ lbs in under 6 months with zero lifestyle restrictions. And we're still working together 4 years later.

▶ Watch Our Interview

2 Understand Your Macros

Macros = Protein, Carbs & Fats. These make up your total caloric intake. By knowing this you'll know what your body needs daily to hit your nutritional goals whether that's losing fat or building muscle.

You can find your macros through a free calculator at bodybuilding.com.

Client Result Renaldo

After we figured out Renaldo's macros, he was able to incinerate 17 lbs of fat in just 10 weeks as a full-time finance major.

3 Make The Right Choices

Be intentional with your protein when you sit down to eat. Order dishes that are high in protein and low in fat and carbs lean meats like chicken, filet, fish. If nothing fits, ask your server. 9/10 times they'll make it work.

For your side: order a side salad, steamed veggies, or a baked potato without butter. Order fat-free dressing like balsamic don't douse a healthy salad in fatty dressing.

However if you prepped properly with Practice #1, you've got fats and carbs left in your daily budget. That side of fries? That dessert? You earned it.

Client Result Joel

Joel followed this to a T and shed 15 lbs in 12 weeks revealing his abs for the first time in his life.

▶ Watch Joel's Story

Client Result Sarah

Sarah was able to melt over 40 lbs in under 6 months and had to buy an entire new wardrobe.

▶ Watch Sarah's Story