How to Eat Fast Food While on a Diet

No matter what diet or fitness regimen you're following, fast food is likely at the top of your "no-no" list. Although there are many reasons to avoid fast food, restricting yourself too much can lead to binges or other unhealthy habits. If you find it hard to stay away from the drive-thru, consider these tips to help you stay on track with your health goals.

Order Your Favorite Foods the Healthier Way

While some people might find it easy to choose a salad over a burger and fries at their favorite fast food place, it's not always that simple for everyone. Instead of restricting yourself and feeling guilty or unsatisfied—which may lead to overeating later—try ordering healthier versions of your favorite meals. For instance, if a double bacon cheeseburger tempts you, order it with some modifications. Consider skipping the bacon and avoiding heavy cream-based dipping sauces. By eliminating just a few high-calorie condiments or extras, you can save some calories without sacrificing flavor.

Take Your Time

Instead of rushing through your meal, take your time to eat. According to an article from Harvard Health Publications, eating slowly can help you feel full sooner. The longer it takes you to finish your meal, the less you are likely to eat, as you'll realize you are satisfied sooner than usual. To help slow down, try cutting a burger or sandwich into four pieces and eating with a knife and fork. Although it may feel awkward initially, it will show you how savoring each bite enhances the dining experience. Also, try setting down your food or fork between bites. If you're having fries, eat them one at a time instead of grabbing a handful.

Be Mindful of Your Company

A consumer report suggests that eating in groups can lead to consuming more food due to "social facilitation." The larger your group when dining on fast food, the more likely you are to overindulge. This can happen for various reasons. In larger groups, especially with close friends or family, the relaxed atmosphere may lead to mindless eating. Being distracted by conversation makes it harder to be mindful of your eating speed and choices. Also, seeing others order more indulgent meals can influence your own ordering decisions. If you're not the first to order, you might find it hard to stick to a lighter choice.

To prevent overeating when with others, try to order first. Decide what you're going to order before you arrive, making it easier to resist temptation. Additionally, ensure you are truly hungry before going out. Often, we join friends for meals more for the social interaction than out of actual hunger. If you're not hungry, consider staying back or simply being present without eating. Being more aware of your hunger levels and your environment will help you make better choices.

Don’t Beat Yourself Up

It's entirely possible to enjoy fast food while still progressing towards your health and fitness goals. However, no matter your diet or regimen, slip-ups are inevitable. If you overindulge at your favorite taco spot, don't be too hard on yourself. Punishing yourself for a binge or missed workout can lead to discouragement. Instead, reflect on the incident and plan how to handle similar situations better in the future. Learn from your mistakes and always commend yourself for striving towards better health.

Incorporating even a small amount of exercise into your routine can significantly impact your health journey. Just 10 minutes of physical activity a day can set you on the path to success!

Do you eat fast food when you're on a diet?