When eating or dining out, follow these simple rules to help stay on track:

• Select a meal that corresponds with your carb cycle plan (Balanced, High Carb, Low Carb, or Flexible)

• Split the entrée with your partner OR let the waiter know you would like a to-go box. When the food arrives, cut it in half and place half in the box. To be more discreet, simply cut the entrée in half upon delivery as a tactic to remind yourself to save the other half for later (and not to eat it now!)

• Choose foods that have been grilled, baked, steamed, or poached. Avoid all fried, breaded, sautéed, smothered, or au gratin foods.

• Request your toppings, dressings, sauces, and other flavors on the side. This will help you control the extra fats, sodium, and calories you eat.

• Feel free to make requests! Nowadays, nearly every restaurant is sensitive to special dietary needs and welcomes changes to the meals.

Transform App Suggestions for Dining Out:

Did you know the Transform App can help suggest options when you order at major chain restaurants? 

1. Go to NUTRITION>MENU (or, on the HOME page, under TODAY'S MEALS, click on the blue +ADD button>TRANSFORM MENU)

2. Click on the little hamburger icon on the top left (or top-right if you're in TRANSFORM MENU)

3. Select the restaurant you are at

4. View the suggestions for High Carb, Low Carb, and Breakfast.

*Warning: Fast Foods typically contain high amounts of sodium, which can lead to bloating and excess water retention. This can have an adverse effect on your weight and appearance for several days after consumption.