how to eat out on a calorie deficit and still lose weight

16 Oct 2026 · 1 min

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In this instructional segment, the speaker outlines two practical strategies for maintaining a calorie deficit while dining out. First, he recommends limiting indulgence to just one of three categories—appetizer, alcoholic beverage, or dessert—so you can enjoy a treat without exceeding your calorie budget. Second, he advises asking restaurants to prepare meals with light oil or butter, or to serve any added fats on the side, especially for vegetable sides. By implementing these requests, he claims you can shave off roughly 200–300 calories per meal, helping you stay on track with weight‑loss goals despite eating out.

Chapters

Out of the appetizer, alcohol, or dessert, you are going to pick one of those three to indulge in—not all three—and this is great because it allows you to enjoy yourself and indulge a bit. But you're not going to completely blow your calories out of the water. And most restaurants, when they cook their food or prepare their food, will douse their food in oil or butter. That adds hundreds of extra calories. For example, when you order, ask them. To please cook in light oil or butter, or if you're ordering a side of veggies, ask them to not put butter or oil or put it on the side. This alone, I promise you, will save you 200 to 300 calories every time you go out to eat.