How to Stay Lectin-Free When Dining Out is a video presented by The Dr. Gundry Podcast. In this informative video, Dr. Stephen Gundry addresses the common challenge of eating out while following the plant paradox plan. He believes that you can enjoy a nice night out without compromising your health and satisfaction. Dr. Gundry provides practical tips, such as researching menus ahead of time, choosing restaurants with plenty of leafy greens and transparent sourcing, and having a small snack before you go to prevent cravings. He also emphasizes the importance of making mindful choices, such as opting for roast veggies, sautéed greens, or wild caught seafood for your main course and skipping desserts. With Dr. Gundry’s helpful suggestions, you can maintain a lectin-free diet even when dining out.
How to Stay Lectin-Free When Dining Out
When it comes to dining out while following a lectin-free diet, it can sometimes feel challenging to find suitable options. However, with a little preparation and a game plan, you can enjoy a meal at a restaurant without compromising your health. In this article, we will provide you with some helpful tips on how to stay lectin-free when dining out.
Do Your Research
Before heading out to a restaurant, it is essential to do your research. Take some time to go online and read the menus of different restaurants in your area. Look for establishments that offer plenty of leafy greens and clearly list the sources of their meat and seafood. Avoid menus that have heavily starchy foods, and be cautious of those that state they do not make any changes or substitutions to their dishes. These types of menus may not be flexible enough to accommodate your lectin-free requirements.
Have a Game Plan
Once you have chosen a restaurant, it is helpful to have a game plan in mind. Take a closer look at the menu and decide what you do and do not want to eat. Planning your order beforehand will make it easier for you to resist any temptations or deviate from your lectin-free diet. Having a game plan also ensures that you stay on track and choose healthier options.
Pre-Dinner Snack
To avoid arriving at the restaurant with a growling stomach and being tempted by unhealthy choices, it is a good idea to have a small snack before leaving home. A tablespoon or two of nuts can be enough to take the edge off your hunger and prevent you from making impulsive decisions.
Drink Water and Avoid Bread
Upon arrival at the restaurant, start by drinking a big glass of water. Water will not only keep you hydrated but can also help curb your appetite. Additionally, make sure to inform your waiter that you do not want any bread brought to the table. Bread can be a significant temptation that you can easily avoid by simply omitting it from your meal.
Choose a Healthy Appetizer
If everyone at the table is getting an appetizer and you do not want to decline, opt for a healthy salad instead. Choose a salad that includes olive oil, vinegar, and a sprinkle of Parmesan cheese. Salads like these are commonly available in most restaurants and can be a nutritious and lectin-free option.
Opt for Roasted Veggies or Wild Caught Seafood/Grass-fed Meat
When it comes to the main course, go for options such as roasted vegetables, sautéed greens, or wild caught seafood/grass-fed meat. Confirm with the restaurant that they cook with oils like avocado oil or olive oil instead of lectin-loaded canola oil. By choosing these dishes, you can enjoy a delicious and nutritious meal that aligns with your lectin-free diet.
Skip Dessert
Although desserts can be tempting, it’s best to try and avoid them when dining out. Instead, opt for a cup of espresso or decaffeinated espresso to finish off your meal. This will give you a chance to indulge in a small treat without sacrificing your commitment to a lectin-free lifestyle.
Make the Best of Non-Ideal Restaurants
In situations where you cannot find an ideal restaurant that meets all your lectin-free requirements, try to focus on doing your best and aiming for 80% compliance. Most restaurants, including fast-food establishments, have salads on their menu, which can serve as a safe and easy option for you. Additionally, consider paying extra for avocado as an add-on to your salad. Avocado is not only a healthy choice but also a filling one. Ensure that your salad does not contain high-lectin or high-sugar add-ons like dried fruit, croutons, or tomatoes.
Choose a Salad with Avocado
If you find yourself in a restaurant where you prefer not to have a salad, consider making a meal out of side dishes. Many restaurants offer roasted Brussels sprouts, sautéed spinach, or other vegetable-based sides. These can be surprisingly filling and satisfying, even without a traditional main course.
Make a Meal of Side Dishes
If you are concerned about portion sizes, especially when it comes to meat, avoid looking at the entrees or main courses. Instead, opt for items on the appetizer menu. The portions are typically smaller and more appropriate for a lectin-free meal. Pair this with a nice salad, and you will leave the restaurant feeling satisfied.
Request Double Veggies Instead of Potatoes
In restaurants where dishes are typically served with vegetables and potatoes, ask if they can skip the potatoes and double the veggies. Most restaurants are willing to accommodate such requests without any issues. This way, you can still enjoy a balanced meal without the lectin-heavy component of potatoes.
Indulge in Moderation
Sometimes, you may find yourself faced with your all-time favorite indulgent food on the menu, such as a melt-in-your-mouth chocolate soufflé or freshly baked bread. In these situations, consider asking a friend to order it and treat yourself to just a bite or two. Indulging in moderation allows you to enjoy the flavors and experience without overindulging or compromising your commitment to a lectin-free lifestyle.
Consider Intermittent Fasting
If you find it challenging to stay lectin-free while dining out, consider intermittent fasting as a reset for your system. After a big meal, try skipping breakfast the next day and possibly even lunch. This fasting period gives your body a chance to reset and recover from any indulgences. When you do break your fast, opt for a nourishing meal of leafy greens covered in olive oil. Your gut will thank you for the healthy choice.
In conclusion, staying lectin-free while dining out may require a little extra effort, but it is entirely possible. By doing your research, having a game plan, and making informed choices, you can enjoy a delicious meal at a restaurant without compromising your health. Remember to focus on the available options and make the best choices you can. With a little preparation and mindful decision-making, you can successfully navigate dining out while staying true to your lectin-free lifestyle.