Can I have a cheat meal or eat out?

My plans are focussed on building sustainable habits. Of course, everyone's motivation is different, but the key to ensuring sustainable, lasting behaviour changes is balance. While indulging in a meal out once in a while isn't going to benefit your health goals, the occasional 'treat' can help to maintain motivation and help to fit your health goals into your everyday life. 

90-10 Rule

Generally speaking, I would suggest that when you have to eat out and be social, it is best not to worry too much about what you eat as long as you can operate on a 90/10 ratio.

By this, I mean that 90% of the time, you should be able to control the necessary variables to allow you to eat perfectly following your meal plan or macronutrient guidelines. If this is true, then I would take a day off confident that you are on the right track.

If you cannot maintain that ratio and need to be social etc more frequently then I would practice 'damage limitation' using the guidelines I've outlined below:

Fitting a Meal Out Into your Plan: 

• Generally, it's the carbs in a cheat meal that will be the issue. If it's a pre-planned meal and you can make adjustments to your menu around it, try to keep the carbs low in the early part of the day in the run-up to your meal. 
• Once you've had the cheat meal you can fast the following morning, pushing the time of your first meal back a few hours.
• If possible, try to time the meal to be after a workout, even a short sharp one. Allowing your body to utilise the sugars more effectively.

Advice for Eating Out: 

• Avoid processed meat such as bacon, sausage and antipasti meat (salami, Parma ham etc)
• Choose meat with less fat eg chicken breast, steak, pork tenderloin and lean mince over chicken legs or pork belly
• Choose sweet potato over white potatoes
• Avoid white rice, pasta and bread – choose wholemeal/brown where possible
• Choose baked over fried foods
• Avoid alcohol (sorry!)
• Avoid caffeine
• Avoid fizzy and high sugar drinks
• Avoid cheese
• Avoid processed foods (cereal bars, cereals, biscuits ets)
• Avoid processed meals (eg ready meals – they contain a lot of extra salt etc)
• Vegetables are high in carbohydrates but low in calories so they are a better choice than pasta/rice/bread.
• Healthier fats include oils, avocados, olives and nuts so these would be the best choices.