Weight loss and diet calls for a lot of discipline and sacrifices. Sometimes, you may feel like you are missing out while eating out or at a social gathering because of the diet restrictions. While you may feel left out in these circumstances and have thoughts of straying from your diet, remember how badly it will damage your hard work and your morale.
At our Ideal Protein clinic, we frequently come across dieters who seek tips to stick to protocol during vacations or Thanksgiving parties. Thankfully, going on the Ideal Protein diet doesn’t mean you have to give up your social life. With the right mindset and planning, you can still go out and spend time with the people you love without ruining your diet.
Our coaches came up with these amazing tips and ideas to help you go out with friends, enjoy the mood and still stick to protocol.
Preparation is half the work. Figure out:
- What kind of event are you going to?
- What type of food will be shared at the event?
- Will lean Protein or veggies be available?
Remember you can always offer to bring a veggie tray or other compliant menu options. If you are going to a restaurant, try to check the menu online prior to going. This will help you decide what to eat ahead of time and set you up for success.
Our Tips on Food Selection
Protein: When ordering protein, mention something like, “Grilled chicken with no sauce” that you know fits the protocol.
Veggies: Be specific with your order and ensure that your dietary needs are met. Ask for steamed veggies (not sautéed ones). You can say that you have food allergies, so you can only eat certain vegetables. Also, let the server know that you would like your veggies steamed and with no butter. Restaurants tend to add small butter to veggies to make them taste better. You can always tell them that you react to dairy.
Drinks: The best drink to have at social events is an Ideal Protein Mocktail. If you are not subscribed to our weekly recipes, here’s a mocktail we often recommend: IP Mangosteen Mocktail. This is a Exotic Fruit water enhancer mixed with sparkling water and lime. You can also reach out to us if you need help on how to make one. Having a mocktail in hand will help with peer pressure. Do not consume alcohol, pops, or any sugar-rich drink.
Note: Drinking while on the Ideal Protein diet can be very dangerous to your health. Talk to your coach if you have any questions or set up a consultation with us.
Salad Dressing: Have either white vinegar, apple cider vinegar, or olive oil on the side so that you can determine the amount you add to your plate. You can also use extra lemon to drizzle on the salad if you want. Alternatively, you can purchase Walden Farms dressing packets and take one with you.
A Few More Tips
- A good option at a cookout with friends or while eating at a restaurant are hamburgers. You can just substitute the bun for lettuce and add extra veggies, as an easy IP friendly option.
- Some type of restaurants are easier to navigate then others. Steakhouses tend to have easy options. While you may want to stay away from Asian food as most of their sauces are rich in sugar. You can however order steamed meat and veggies.
- While dining out, tell the server not to bring bread to your dinner table so you don’t get tempted.
- Tell the restaurant to make the food “your way.” Again, don’t hesitate to make necessary changes when ordering. A lot of places will be happy to take your special requests.
- Control your portion sizes, divide a meal in half and share with your friend.
- Avoid the appetizer menu while dining out, as most do not fit into protocol.
- Don’t eat a large meal at once. Cut it into two and save half for an easy compliant meal for the next day.
- Try not to rush while eating and focus on your food, trying to remember to put down your fork after every bite.
- Don’t go to a restaurant or social event extremely hungry, as you are more apt to make an off-protocol decision.
- Bring your IP essentials: Having an IP snack with you, salad dressing, and/or ingredients for a mocktail will help keep you on track.
How to Overcome the Temptation to Cheat on Your Diet
- When you are tempted to cheat, you first need to ask yourself what is the most important: Your diet that will improve your overall health or the off protocol food that will provide temporary satisfaction. You will always have the opportunity to eat the things that are not allowed during Phase 1 once in Maintenance. Bear in mind the more spot on you are in Phase 1 the quicker you will achieve your weight and health goals and be able to open up your diet to a more broad way of eating.
- Go for a cup of coffee or tea when others are ordering dessert.
- Reserve a restricted IP product for when everybody is indulging.
- Bear in mind that you always get a choice. Making the right decision will always make you feel better at the end of the day.
What to Do If You Cheat During a Social Event or Eat Out with Friends
We hope you remain motivated and stick to your diet, but if you do have a slip-up, you just need to forgive yourself and move on! Get back to the basics of the program and avoid eating restricted items or occasional vegetables the following days. Also, drink a lot of water! By doing so your body will get back into the fat-burning state (ketosis) before you know it!
Be Determined Not to Go Off Track and Reach Your Goals
Ideal Protein is an effective diet program that helps you lose and maintain weight long-time. It helps rebalance your metabolism without you even knowing it. Don’t allow all your efforts to go down the drain by cheating during a social event. Read this guide anytime you are attending a social event or eating out at one of the popular restaurants around. At BioIntelligent Wellness, we want to ensure you achieve your diet goals!
Popular Food Restaurants & Foods You Can Order There
- Ensalada De Casa ( No tortilla strips, Cheese or queso reco)
- Fajita's (no sour cream, guacamole, or cheese, and avoid onions)
- Sashimi (any fish of your choice)
- Grilled veggies (no sauce or butter)
- Salmon, Chicken, Shrimp, Scallops, Filet, Sirloin, or Lobster (no sauce or butter)
- Kona Filet, double asparagus (no sauce or butter)
- Pacific Snapper, double broccoli (no sauce or butter)
- Charleston's Restaurant
- Steak with veggies on the side (with no butter)
- Blackened fish with veggies (no butter or sauce)
- Ceviche Starter (no avocado or chips)
- Roasted chicken, replace mashed potatoes with vegetables (no butter, please)
- Salmon Caesar Salad (no aioli, no cheese, no croissants, no croutons, and no butter on salmon). Use Olive oil and lemon for dressing.
- 6-ounce House Sirloin. Order double veggies ( with no sauce or butter), and avoid potatoes.
- House Sirloin
- Bourbon Street Steak (no garlic butter)
- Grilled Chicken Breast
- Classic Burger (wrapped in lettuce with mustard)
- Salmon Filet
- Tuscan Garden Chicken Salad
- Grilled Chicken Tender Salad ( no cheese)
- Grilled Shrimp Skewer Salad
- Fresh Fish Special (no butter or sauce)
- Steak side salad (no carrots, croutons, cheese, or dressing)
- Chicken Cobb Salad (no bacon, breading, or cheese). Use olive oil and vinegar for dressing
- Herb-grilled salmon with veggies ( no garlic butter and no parmesan on broccoli)
- 6 oz Sirloin with veggies
- Garden-Fresh Side Salad (No croutons)
- Grilled Salmon. Ask for double veggies (no rice or butter)
- Oysters and Muscles (no butter)
- Ahi Tuna Salad, no rice (with dressing placed on the side). Peel and eat shrimp (with olive oil)
- Blackened Shrimp Salad. Replace black bean cake with an extra side of veggies (no sauce or dressing on shrimp and no avocado)
- Spinach salad (no dressing)
- Pub Burger, side salad dressed with olive oil or lemon (no cheese, bun, or ketchup)
- Steak with a side of veggies (no butter or rolls)
- Grilled Blackened Chicken (no dressing)
- Asian Zing Chicken (no dressing, sauce, oranges, or tortilla chips)
- Grilled Chicken Salad (no dressing, croutons, or cheese)
- Blackened Mahi Mahi (no butter)
- Burger (no cheese, bun or grilled, raw onions only)
- Grilled or blackened chicken fingers (no pineapple or butter on veggies). You may eat this with buffalo sauce on the side.
- Steak with a side of broccoli or asparagus. (no butter and no toppings on steak)
- Woodfire Grilled Ahi Tuna (Ask about sauces or seasonings)
- Norwegian Salmon (Ask about sauces or seasonings)
- Grilled Shrimp
- Sirloin & Grilled Chicken on the barbie
- House salad (no cheese)
- Grilled North Atlantic Salmon
- Grilled Fish of the Day
- Grilled Chicken
- Outback Burger wrapped in lettuce
- Wood-grilled chicken breast with double veggies (no butter)
- Filet Mignon. Order double veggies (no butter)
- Grilled Steak Salad dressed with lemon and olive oil (no blue cheese)
- Fire-grilled burger (no bun, butter, cheese, seasonal veggies, or caramelized onions)
- Grilled tilapia with double veggies (no black bean and no corn salsa rice)
- Blackened Salmon Salad (no dressing or cheese)
- Hand-cut steaks, side of veggies (no butter or sauce)
- Brewster Burger (no bun or cheese)
- Grilled fish with a side of asparagus or steamed veggies (no butter or sauce)
- Angler's Steak Special (6 ounces of grilled steak)
- Filet Mignon
- Lilly’s Chicken (No goat cheese)
- Mahi and shrimp
- Scallops and Shrimp
- Ahi Tuna Sashimi
- Philly Steak Salad (no onions or cheese)
- Double Burger with Grilled Mushrooms (no bun or butter)
- Grilled Chicken Salad dressed with olive oil (no cheese, croutons, or onions).
- Lechon Asado- Pork marinated in garlic and spices and slowly roasted. It is usually made with lean pork shoulder and contains no sugars. You can share it with someone else or divide it into two, eat half and take the rest home.
- A side salad. Ask for a side salad (no dressing, please). It's a combination of cucumbers, lettuce, and a little tomato.
- A side of broccolini with lemon and garlic
- A side of spinach
- Grilled chicken
- Grilled salmon
- Oven roasted Chicken Salad
- Ham Salad
- Steak and Cheese Salad (No cheese)
- Turkey breast salad
- Veggie Delite Salad
- Turkey Breast Protein Bowl
- Oven Roasted Chicken Protein Bowl
- Black Forest Ham Protein Bowl
- Steak Protein Bowl
- Chicken, Fajita Veggies, and roasted Chili-Corn Salsa
- Fajita Salad – no cheese, avocado or corn
- Portobello & Veggie Fajita
- Grilled Vegetable Fajitas (wrapped in lettuce) with veggies
- Chicken Fajitas (wrapped in lettuce) with veggies
- Steak Fajitas (wrapped in lettuce) with veggies
- Large Shrimp (4 sauteed)
- Ultimate Fajita
- Shrimp Skewer
- Border Bowls (Chicken, Steak, Portobello or Shrimp)
- 6-ounce steak with double veggies (no butter or sauce)
- House Salad (no croutons or cheese)
- Double burger (no bun or cheese)
- Grilled Chicken Sandwich (no bun or cheese)
- 3-Piece Grilled Nuggets (Use hot sauce or mustard to dip)
- Grilled chicken tenders
- Grilled chicken sandwich (no bun or BBQ sauce and wrapped in lettuce)
- Side Salad
- Egg white grill (No cheese of English muffins)
- Grilled Chicken Sandwich (no bun or sauce)
- Garden Fresco with Grilled Chicken (no croutons)
- Grilled Chicken Salad
- Hamburger (no bun or sauce)
- Apple Pecan Salad
- Grilled Chicken Sandwich (no bun or sauce)
- Grilled Chicken & Hummus Protein Box.
- Chickpea Bites & Avocado Protein Box
- Tea (Herbal)
- Black Coffee (no sugar, creamer, or milk).
- Replace creamer with vanilla Pre-made Drink
- Grilled Chicken Sandwich (no bun or sauce)
- Olive Garden: grilled salmon and fresh herbs served with broccoli.
- Half Chicken, all-white meat with garlicky lemon spinach, broccoli, green beans & squash.
- Veggie Egg White Omelet
- Roast Chicken Entrée Salad , Roast Chicken Salad (no bacon or cheese)
- Classic Roast Chicken Sandwich (wrapped in lettuce, sub mustard for mayonnaise)
- Junior Roast Beef Sandwich (wrapped in lettuce)
- Regular Roast Beef Sandwich (wrapped in lettuce)
- Sourdough Roast Beef Melt (wrapped in lettuce, no cheese)
- Shack Burger with lettuce wrap