4 Ways Eating Out Will Stop You Binge Eating & Getting Fat

4 Ways Dining Out Can Stop Binge Eating

Bodybuilder Eating OutAre Cravings & Binges Screwing Up Your Diet? Eating Out Could Help You Lose Weight…….

What You Need To Know

  • In a controlled environment, such as school or work – adhering to your diet is easy. You have to make your food last you the day & you can’t over eat.
  • Most people are able to stick to their diet when food is prepped and ready.
  • The majority of weight gain comes from additional snacks (which could turn into a binge session) on top of regular set meals.
  • Binge eating on an evening when at home (especially when alone) is the most common form of binge eating – you are not alone.
  • Eating out can prevent a binge session, give you a break from macro tracking, and allow you a chance to socialise.
  • A meal out will more than likely contain far fewer calories than what a binge would, thus helping you to minimise caloric intake.

The Easy Part Of Dieting

If you’ve got your shit together, chances are that through the day you find dieting easy. This is because you’ll have prepared in advance. If you’re anything like me, this is what your evenings look like.

  • Establish Macros for the following day (This only applies when im carb cycling)
  • Figure out work & gym schedule for the next day (travelling, office, meetings, weight session, cardio session)
  • Decide on number of meals you’ll need with you based on schedule
  • Cook & prepare meals for the following day.

By having this system down, it makes sticking to your diet so much easier. You will take a set number of meals to last you the day. For me, it 4 meals I eat before getting home.

I’ll have breakfast, 3 rice & meat meals, and these last me for the work day. Again, if you’re like me, you’ll hit the gym on an evening. Smash your workout knowing your diet & training is on point.

You’re on top of the world.

You get home, start to chill out, the cravings kick in….

Reeses Pieces Cake

Whether it’s a tub of peanut butter, a raid through the cereal cupboard, or emptying a packet of biscuits, before you know it, you’ve blow your macros out of the water.

You’ve already cheated, so you might aswell just write this off as a cheat day and continue.

That night you’ll prep your meals with a little less carb’s and fat to try and compensate for the binge you’ve just had (as if cutting your carbs by 15 grams from each meal is going to help for the 500 surplus carbs you’ve just ate).

Hell, you’ll probably even throw in an extra half an hour of cardio to.

You leave the gym on the evening, once again feeling like a boss. Only to get home, hungrier than the day before as you’ve ate less and worked out more. The binge happens again.

It’s a vicious cycle…..

How Eating Out Can Help

For any bodybuilder or physique competitors in competition prep, eating out is usually a no-no. Even for the casual gym goer dieting, the thought of eating out is usually associated with “the wrong thing to do”.

There is some truth to this. When im in contest prep I never eat out. During contest prep, i go full on bro. I need to account for my macros as accurately as possible. Unless i prepare food myself, this is impossible.

If im just looking to cut im a bit more lenient and relaxed when it comes to eating out. Occasionally I’ll see it as a “free meal”, sometimes i’ll guestimate the macros for a meal and factor it into my daily allowance. This is really what flexible dieting is all about. Getting the right balance between your diet & training, along with not sacrificing too much from your life, or letting it negatively impact on your relationships with friends and family.

For those prone to binge eating at at home, then eating out could infact help you lose weight.

Here are 4 reasons why.

Dining Out To Stop Binge Eating

1) – Stress Free

Treat it as a “free meal” or “cheat meal”. Trying to calculate a mini binge on MFP will make your lose your mind. Did you have 3 or 4 servings of cereal? How many biscuits did you eat?

Stressing about the damage that has already been done will probably make you think screw it and just continue.

When you eat out, just treat it as a “cheat meal” and for that 1 meal (and that 1 meal only) forget tracking macros, and just enjoy it.

2) – More Aware

Binging is easier when you’re on your own. You can blast through however much food you want without being accountable to anyone.

When you’re eating out with with other people, you will not binge as you would by yourself. Thus limiting your overall caloric intake.

3) – Cost

Eating out isn’t cheap. If you’re like me you won’t want to get a 3 course meal, drinks and side dishes (unless its a post show mega cheat meal of course!)

Desserts are usually one of the more expensive things on the menu. I’ve seen prices upwards of £6 for a slice of cheesecake. Aint nobody gone time for that!

If you feel like you’re wallet is being raped, you won’t buy it, and you won’t eat it.

4) – Limited Quantities

The Cupboard Binge. At home nothing is off limits. If you’re in binge mode, nothing is safe. Even foods you might not normally enjoy aren’t out of bounds. You’ll eat and eat until you’re probably sick from food.

Unless you’re at a buffet (which i would 100% recommend not to do if you’re prone to binge eating), then going out for a meal means you’ve got a set quantity of food.

You have your meal (maybe a side) and that’s it.

If you want a starter, grab one. If you want a dessert – get it.

If you’ve got any cravings remaining after you’ve ate your food, by the time you get home, they’ve probably gone.

The Balance Of Eating Out

I’m not saying to eat out for every meal, or every day. For anyone in contest prep, eating out is usually a nightmare. Unless you personally weigh out and prepare the food yourself, its impossible to know the exact macros & calories a meal will contain.

In those situations, suck it up, and ride the cravings out. Think of success on the stage as opposed to false satisfaction from cheating on your diet.

However for the majority of people just wanting to lose fat and look a little better, when you feel a mega craving coming on, this could be a friday or saturday evening, turn it into a meal out. Eat it. Move on.

Please share this with a friend who it might help.

Also, let me know what you’re go to restaurant is when you fancy a treat. Im a chiquito’s kinda guy – embracing my hispanic heritage (The El’ Shreddycano)

Posted in Nutrition

Body Detox Cleanse – The Ultimate Reset by Gabe Tuft

Tyler Reks Working Out

Today im featuring a guest post by Gabe Tuft. Gabe was a former WWE Superstar, and has recently reunited with his former tag team partner Curt Hawkins.

After retiring from the WWE, Gabe established Body Spartan. A fitness site with a team of elite athletes including many former WWE superstars. Today he is talking to us about Detox. Take it away Gabe!

Read more ›

Posted in Articles

Should You Eat Before Bed?

A late night meal is something that many people struggle with, often believing that eating before bed will encourage them to become fat. We look at why this is not necessarily true, but can also be of high importance to a training strength athlete.

Most people are aware that you do not build muscle while training. Training induced muscle damage is repaired and subsequent muscle adaptation occurs during recovery periods. Most of your recovery is actually done while you are asleep, particularly muscle development. (1)

Why is Sleep Important?

For the average adult, approximately seven to nine hours of sleep is required per day (2). This amount can increase by about one hour for athletes, particularly for those recovering from an event or strenuous training session. (3) So, this can add up to nearly ten hours of sleep, a period where your body potentially has the greatest requirement for essential muscle building nutrients, but you are in effect fasting.

So, by eating correctly before you sleep, you will provide your body with all the resources it requires to perform effective recovery of damaged tissue during this vital time. But what should you eat?

Sleep Nutrition Considerations

It is important not to consume a meal which can be difficult to digest. This may disrupt your rest which will in turn diminish your recovery. Equally important is to not consume a meal which is digested too quickly, as you need the release of required nutrients to last as long into your sleep session as possible.

During the recovery phase your body requires protein. This is common knowledge to most strength athletes. This can come from whole foods, or in the form of a dietary supplement.

Effective Protein Sources for Sleep Recovery

Whey protein is not really suitable for consuming prior to sleep because it is digested too quickly (hence it’s popular use immediately post workout). A slower release protein will effectively ‘drip’ feed you throughout the night.

Casein protein (a protein abundant in dairy products) has been proven to be absorbed slowly yet effectively digested when consumed prior to sleep, which results in a rapid rise of circulating amino acids sustained throughout the night. (2)

Dairy products are also rich in Calcium which has been proven to be a natural sleep aid. This mineral contains the amino acid Tryptophan, which helps the body produce the natural hormone Melatonin. As reported by the National Sleep Foundation, melatonin helps induce and maintain sleep. The adverse is also true; inadequate levels of calcium can cause you to have a disturbed night of sleep, which greatly disrupts recovery.

Some fish are also popular to use as an overnight recovery food. Fish is a source of slow release high quality protein and some (such as Salmon) contain high levels of calcium. Fish is also rich in essential fatty acids, which are also useful during this time. Some fish are higher in calories due to the fat content. So, be aware of your calorie requirements as this makes oily fish more suited to periods when weight control is not a factor.

You can find a range of suitable training recovery foods and recipes in the sport recovery recipes section over on nuutrii.


Consuming a small meal which is both rich in a slow release protein and calcium will improve your post exercise recovery and also help improve your sleep. But, excess calories should be controlled at this time, unless you have a specific requirement for the fat or carbohydrate (perhaps you’re attempting to gain weight or carbohydrate load for endurance).

About The Author

Dylan Thomas is a long time avid strength trainer, barefoot runner and sports nutrition blogger. He is also the founder of nuutrii (a social tool for analysing and discovering recipes for athletes).


  1. Medical Science Sports Exercise, Aug 2012 – Protein ingestion before sleep improves postexercise overnight recovery.
  2. National Sleep Foundation – How Much Sleep Do We Realy Need?
  3. National Sleep Foundation – How does sleep affect high performance athletes?
Posted in Articles

Should you compete after watching Mr Olympia 2014?

Since ive started competing, a lot of people who train tell me how they want to compete. There is a big difference between simply working out, compared to competing within bodybuilding.

I cover much of this in the video above but here are just a few additional points.

If you enjoy working out, but don’t really care about what you eat, then this is going to be your biggest challenge in bodybuilding. In my opinion bodybuilding is more of a test of mental state of mind, self control and will power, that it is athletic ability.

Working out for 45 minutes a day, 6 days a week isn’t that hard. Don’t get me wrong, training with a high level of intensity is not easy. If your workouts are easy, then you’re not training hard enough.

However to push yourself to the limit for just 45 minutes a day, isn’t the difficult part of bodybuilding. Its just the start. The majority of people who are serious about their training are able train hard and push themselves.

The hard part about competing, and getting ready for a bodybuilding show is what you do for the other 23 hours of the day.

This involves your diet, lifestyle, and habits.

The quantities of food is crucial to your success. The food choices and food groups will help with body composition, however the amount of food we consume is far more important. If you don’t even know how much you should be eating, you’re going to struggle.

Worst yet, if you don’t track your food, getting into contest shape is going to be damn impossible. In my workout log i talk about my macros, my food intake and how i track it.

If you don’t track your macro intake then you’re not going to compete in bodybuilding. End of. Its more than just taking cheap supplements using a myprotein discount code.

If you are serious about training, and are looking to compete, then just be prepared to make some sacrifices. If you’re able to cope with this, then do it.

Id recommend competing at least once if you’re curious about it. You might love it, or you might hate it. But the experience will help shape you.

Hope it gives you something to think about guys.



Posted in Blog


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