Ep 4: 5 Tips | Eating Out After WLS
This post is a companion to Episode 4 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
Eating out after weight loss surgery can feel daunting. Will something not settle? Will you bring food up? Will people notice you're eating differently? These fears are completely valid and incredibly common. The good news is that with a few simple strategies, you can eat out confidently, stay on track, and genuinely enjoy the experience.
Here are my five tips for tackling eating out after WLS.
1. Look at the Menu Beforehand
Preparation is everything. If you know where you're going, look up the menu online before you arrive. Social situations are busy and distracting — it's easy to make a less-than-ideal food choice when you're in the middle of a great conversation. Pre-deciding on a few good options means you arrive feeling calm and confident, not rushed and reactive.
2. Don't Arrive Starving
Please don't skip your pre-meal snack thinking you'll "save room" for dinner. When you're very hungry, it becomes almost impossible to eat slowly and stop when you're satisfied. Your body goes into survival mode and pushes you to eat quickly. Keep to your regular eating schedule — it sets you up for success at the table.
3. Ask for a Small Plate
When a large restaurant meal lands in front of you, it can feel overwhelming. Ask for a small side plate (like a bread plate), portion out what feels right for you, and eat from that. It removes the temptation to keep going past your satisfied point, and makes the experience much more manageable.
4. Box Up the Rest
This tip works beautifully with tip three. Once you've served your portion onto the small plate, ask the restaurant to box up the remaining food straight away — or bring your own container. It's sorted, it's not sitting in front of you, and you've got a lovely meal waiting for you at home tomorrow. Some of my clients swear by this approach.
5. Use My Protein Bites Ratio
This is one of my favourite strategies for eating out. Aim for two to three bites of protein (chicken, fish, beef, seafood) for every one bite of "other" (vegetables, wholegrains). Eating slowly, taking small bites, and keeping protein front of mind will help you stay on track no matter what's on the menu.
Bonus tip: Find the slowest eater at the table and pace yourself with them. It's a simple environmental trick that can really help you slow down.
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