In this episode, we’re diving into Chapter 2 of Why Your Diet Fails: The Ultimate Cheat Code to Eating Out and Staying Fit. If you’ve ever sat at a restaurant, menu in hand, wondering how to enjoy your meal without undoing your hard work, this one’s for you. From Italian to Asian, American grills, and even fast food, I’ve got you covered with strategies to make eating out easier—and healthier—without sacrificing flavor.

Key Takeaways:

1. Italian Restaurants: Italian food and carbs go hand-in-hand, right? Not necessarily! You can still have a satisfying meal without the pasta overload. Try kicking things off with grilled seafood or go for a lighter dish with zoodles (yes, zucchini noodles!) in olive oil and garlic. And if you’re craving pizza, just ask for a cauliflower crust loaded with veggies and lean protein to keep it balanced and satisfying.
2. Asian Cuisine: Asian flavors are incredible, but sauces can be sneaky with hidden sugars and carbs. If you’re at a Japanese place, go for sashimi with seaweed salad—pure protein with a mineral boost! For Chinese or Thai, ask for stir-fried veggies with lean proteins like chicken or shrimp, with sauce on the side. And if you’re craving Vietnamese pho, ask for zoodles instead of rice noodles, and add extra protein to stay fuller for longer.
3. American Grills and Steakhouses: Ah, the land of big portions! But don’t worry, there are ways to make it work. Look for grass-fed steaks and pair them with something green like roasted Brussels sprouts or a side salad. Craving a burger? Ditch the bun and load up with toppings like avocado and mushrooms for a flavorful, filling option.
4. Middle Eastern and Indian: These cuisines are packed with spices and flavor, which means you don’t have to sacrifice anything! Go for kebabs or tandoori meats for that grilled goodness. If you love dipping, try swapping pita for cucumber slices with your hummus or baba ganoush to cut down on carbs while keeping the taste.
5. Fast Food Chains: Sometimes, fast food is the only option. Here’s what you can do: get a grilled chicken salad with vinaigrette or order a bunless burger and load it up with veggies. And if it’s breakfast, look for egg whites, oatmeal with nuts, or a fruit parfait without added sugars to start your day right.

5 Things You Can Start Doing Today

1. Swap in Low-Carb Alternatives: Next time you’re tempted by pasta or rice, look for zoodles or cauliflower rice instead. Small changes, big impact!
2. Request Sauces on the Side: You’d be amazed at how much sugar and sodium you save just by adding your own sauce. A simple ask that makes a huge difference.
3. Go for Protein: Protein-rich dishes like grilled meats or sashimi keep you full and satisfied, so you’re less likely to indulge in those extras.
4. Box Half Your Meal Right Away: Restaurant portions can be massive, so box half when it arrives (or share!) to avoid overeating.
5. Ask for Minimal Oil and Salt: Avoid those hidden fats and extra sodium by asking for light oil (like olive or avocado) and light salt. Your body will thank you later!

If you’re ready to go out and order confidently, listen to this episode and grab all these biohacking tips. These strategies help you make healthier, happier choices—without missing out on the restaurant fun.