The Shah Training Guide to Eating Out

Eating out is the toughest thing to do when trying to . In fact, I’ll tell you right now: If  you’re serious about losing weight, limit the amount of days per week that you eat out.However since out is inevitable, I would like you to print out this guide and use the points as blueprint to navigate your way when eating out.


The number one tip that is going to help you in making better decisions is to differentiate between good fats and bad fats.

Good fats are monounsaturated and polyunsaturated fats. Here is a of the best sources of good fats:

  • Olive oil
  • Canola Oil
  • Sunflower Oil
  • Peanut Oil
  • Sesame Oil
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Peanut Butter
  • Soybean Oil
  • Corn Oil
  • Safflower Oil
  • Walnuts
  • Sunflower, sesame, and pumpkin seeds Flaxseed
  • Fatty Fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soymilk
  • Tofu

Bad Fats are saturated and trans fats. Here is a list of sources of bad fats:

  • High-fat cuts of meat (beef, lamb, pork)
  • Chicken with the skin
  • Whole-fat dairy products (milk and cream)
  • Butter
  • Cheese
  • Ice cream
  • Palm and coconut oil
  • Lard
  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine
  • Vegetable shortening
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
  • Candy bars

If you just focus on avoiding all bad fats, and embrace good fats, it will be that much easier for you to make healthier decisions. For example, when you try to decide where to go out to eat, then make sure you find a place that sells grilled chicken over fried or breaded chicken.

Fast Food

Going out to a restaurant for dinner with friends once in a while is ok. However, if possible, please avoid fast . Even though many fast food restaurants are promoting healthier options, the food in these places is not always fresh.

Fast food is not always avoidable, especially if you have a job that always keeps you on the road. So, it’s a good idea to have a nice list handy of what the best options are at particular fast food restaurants.

The following is a great list of foods you can use in particular fast food restaurants:

  • Arbys – Jr. Roast Beef Sandwich
  • Baja Fresh – Shrimp Baja Ensalada
  • Mimi’s Cafe – Chicken Piccata with Asparagus
  • KFC – Honey BBQ Sandwich
  • Taco Bell – Fresco Crunchy Taco
  • Taco Bell – Fresco Ranchero Chicken Soft Taco and a side of Mexican Rice
  • IHOP – & Fit Spinach, Mushroom and Tomato Omelette with Fresh Fruit
  • Olive Garden – Cheese Ravioli with Marinara Sauce
  • Olive Garden – Venetian Apricot Chicken
  • Uno’s Chicago Grill – A slice of Roasted Eggplant, Spinach, and Feta Thin Crust Pizza
  • Chili’s – Guiltless Grill Classic Sirloin
  • Panda Express – Broccoli Beef
  • Applebees – Grilled Shrimp and Island Rice
  • Boston Market – Roasted Turkey Breast with Potatoes and Fruit Salad
  • Jamba Juice – Strawberry Nirvana (16 ounces)
  • Quiznos – Low-Cal Choose 2 Duo: Roadhouse Steak Sammie and a bowl of Chicken Noodle Soup
  • Denny’s – Customize the Grand Slam ( egg whites, turkey bacon, chicken sausage patty, and wheat pancakes).
  • Sonic – Jr. Burger with a side of Sliced Apple Wedges
  • Outback Steakhouse – Outback Special Steak, 9 ounces, with fresh seasonal veggies (without butter)
  • Au Bon Pain – Vegetable Beef Barley
  • Chick-fil-A – Chargrilled Chicken Sandwich with mustard
  • Dunkin Donuts – Egg White Turkey Sausage Flatbread
  • Chipotle – 3 Hard Tacos (with chicken and cheese)
  • Auntie Anne’s – Raisin Pretzel

CarbohydratesJust as good fats and bad fats, there are good carbohydrates and bad carbohydrates. Good carbohydrates are complex carbohydrates. The bad ones are the simple carbohydrates.

One example of simple carbohydrates is sucrose, or white table , which is completely unnecessary for your body. Good simple carbohydrates include fructose and lactose. These good simple carbohydrates come from whole foods that provide high amounts of vitamins and minerals.

Complex carbohydrates take longer to break down, and so slowly raise your blood sugar levels. The key to is to keep your blood sugar levels at a stable level. The only time you want to spike your blood sugar levels is after a .

When you’re eating out, avoid eating pasta, bread, or rice as much as possible. Some of the options listed above do include pasta, bread, or rice. However, they are also very high in protein.

If you are planning on eating a high-carbohydrate meal, make sure you schedule your workout about an hour or two before the meal. This will ensure that the go to your muscles, rather than your belly.

Salads and Soups

Many people think that when eating out, you should just focus on the salads and soups. However, this is flawed thinking. Check out this video from Mike Chang:

Kind of eye-opening, no? Mike is right, if you are going to end up eating a lot of calories when eating out, make sure that most of those calories come from lean protein and healthy fats.

Sample Restaurant Workout

There are going to be times where you mess up. Its inevitable. Instead of feeling guilty about the mess-up, why not just workout and try to burn off as many excess calories as you can?

Of course, do the following workout after you’re fully digested your meal, or else you’ll throw up. The following workout performing without the backpack is just as effective:

Click Here for More Awesome Home Workouts



Aah… no eating out guide is complete without talking about coffee. See, coffee is perfectly fine without all the milk and sugar.

If you can drink black coffee, or minimize the milk and sugar, then coffee is perfect for you. However, most people are unable to drink straight black coffee.

A better option is tea. Grab some flavored tea, and sip it when you feel you need a little caffeine boost.

Thanks for checking out this eating guide guys! Don’t forget to share this guide with your friends through facebook and pinterest!

One thought on “The Shah Training Guide to Eating Out

  1. Marjorie Bread

    I’ve recently started a site, and the info you provide on this site has helped me tremendously. Thanks for all of your time & work.

Comments are closed.