How to Eat Out While on the Zone Diet

If you're following the Zone Diet, you can still enjoy some of your favorite foods without feeling deprived. Even if you're eating at a fast-food restaurant, there are foods on the menu that are within plan. For instance, a ham, egg and cheese English Muffin sandwich from Dunkin Donuts, minus the top of the muffin. It's pretty easy to eat out while on the Zone Diet.

Instructions

1. Look over the menu, staying away from any foods with the words "fried", "breaded", "sauce" or "cream." They are traditionally higher in fat.

2. Order a low-fat protein dish. Ask the server to have the kitchen substitute extra vegetables for the starch or grain.

3. Drink at least one glass of water while waiting for your food to arrive. This will help fill your stomach and limit how much you eat.

4. Eat one serving size of the protein for your dinner. This is equal to the size of your palm. Have the server wrap up the rest to take home.

5. Decide whether the carbs are favorable--low glycemic load--or unfavorable--high glycemic load. If they are favorable, have twice the volume compared to the protein. Favorable carbs include vegetables--except for corn and carrots--and fruits--with the exception of raisins and bananas. Unfavorables include most grains and starches.

6. Avoid eating any rolls if you want to save your carbohydrate for dessert. Order whatever you want, but make sure to only eat half of it.

Tips & Warnings

• If you want to start with an appetizer, choose a salad or broth-based soup.

Resources

• Places and things to eat at sit-down or fast-food restaurants.
• All about the Zone Diet.