Ways to increase in diet

How to Eat Out Healthy
Choosing the restaurant 
With endless options and cuisines available, it’s easy to tilt to our temptations and undervalue how important the food we eat is for our bodies. The first step to eating out while supporting your metabolism is to integrate a personalized nutrition plan to familiarize yourself with what foods your body needs to shift from carb burn to fat burn. The second step, when it comes to dining out, is to choose the right restaurant that can cater to those needs (when it’s in your control).


One way to support metabolic flexibility is to look for restaurants that offer healthy options. The more you learn which healthy foods are good for your body, the easier your healthy eating habits will become. You can find cheatsheets of food lists, like this one, on the Lumen app. Choose foods that are nutrient-dense and low in added sugars. These include lean proteins, whole grains, and vegetables. Additionally, incorporating healthy fats such as avocado or nuts into meals can help promote metabolic flexibility by providing the body with an alternative source of energy. 

Eating Out Grocery List

Whether going through a drive-thru or sitting down at a restaurant, you will likely be surrounded by tempting choices that will not support your metabolism. In addition, you might be unaware of everything that goes into a dish, dessert, or beverage because you are not preparing the meal yourself at home.

While many restaurants give you a general idea of what ingredients are used, they likely add others to make everything taste as flavorful as possible. This means ingredients like extra oils, salt, and sweeteners. It's out of your control, but you can minimize any risk by choosing healthier options and avoiding foods that tend to be fried and artificial.

Control your portion sizes
Another way to support metabolic flexibility when eating out is to be mindful of portion sizes. Restaurant portions are notoriously large and often much larger than what the body actually needs. Portion control plays a significant role in maintaining a healthy weight. When we eat the appropriate amount of food, our body is better able to digest and absorb nutrients effectively. This means that we are more likely to feel satisfied and less likely to overeat.