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Eating Out on Eat Burn Sleep
Eat Burn Sleep lifestyle has been designed by Yalda to give you a good amount of flexibility. We are confident that by following it, you’ll have a lot of fun and give it your best! Although you don’t have to eat prescribed meals at your mealtimes, it’s essential to stick as closely as possible to the meal planning advice. Some foods are better consumed at certain times of the day.
You may be wondering what giving your best looks like. If you slip up, does that mean you’ve messed up and ruined all the excellent work you’ve put in?
Not at all! We all have bad days, stressful times, or indulgent evenings out with friends and loved ones.
It’s so important to remember that when you make less-than-ideal decisions, don’t let these define you!
While we want to encourage you to make the healthiest choices possible most of the time, remember it’s all about balance and moderation. You can still succeed if you keep one significant factor in mind: consistency.
Here are some tips to help you stay on track wherever you go.
Home Cooked Meals
Be sure to plan your meals at home for the first week of the Six Week Reset, so you are prepared and reduce the chances of feeling deprived. Go shopping for the foods you will have and write down your meals; when you prepare them, you have certainty (human beings thrive on certainty).
If you have lunch in the office, preparing a lunch box will stop you from snacking at 11 a.m., as you have taken the time to prepare it and know that you are going to eat your meal soon. Sometimes, a simple cup of tea will tide you over until lunchtime.
Meals at Work
You can eat at work if you have a canteen, pick up food from a nearby store, or prepare a lunchbox. The key here is to decide what you’re going to eat and at what time. As explained above, certainty and being mentally prepared increase your chances of success. For your lunchboxes, you can also use leftovers from meals at home. You can throw anything in your lunchbox as long as it complies with the Foods Lists.
If you are planning to buy your meal near the office, the ideal scenario would be to buy it earlier, before you are hungry, and before the rush hour. This will again give you more certainty about your next meal and reduce your chances of snacking on the wrong foods.
Meals in Restaurants
Ordering in restaurants according to the Eat Burn Sleep principles is easy. After all these years of eating like this, Yalda is on autopilot and doesn’t struggle to find nutritious options that are gut health and anti-inflammatory-friendly in most restaurants.
The great thing about Eat Burn Sleep being an online platform is that you can access it from anywhere on your mobile phone and check the foods you should be sticking to if you need to. The lifestyle is flexible enough to eat anything as long as it is on the Foods Lists, and you don’t need to stress about it!
We suggest you check the restaurant menu online before going out. This will enable you to make your choice quickly without being tempted by inflammatory options. The only restaurants you may struggle with are vegan ones, which use a lot of grains, beans, and pulses.
Health Fact
In general, chickpeas, beans, and pulses contain high levels of omega-6 (inflammatory) and lectin, which is a gut irritant.
When you eat in restaurants, go in with a positive mindset and think that this is the chance for you to order delicious foods that are Eat Burn Sleep compliant but may be complicated to make at home! Someone is making it for you, so make the most of it!
In the following section, we suggest the best cuisines to choose when planning your next meal with friends or midweek takeaway. Yalda has shared her favorite cuisines that will nourish you but are also tasty and satisfying.
Eating out should be a fun experience, so don’t feel like you aren’t allowed to go out if you’re living the Eat Burn Sleep lifestyle! Be encouraged to enjoy meals in moderation and learn to live an anti-inflammatory lifestyle in all circumstances.
- Italian. Stick to meals prepared with olive oil and skip the pasta, mozzarella, pizza, and risotto sections. Generally, the rest of the menu is very compliant with EBS Lifestyle!
- Japanese. Yalda loves all Japanese starters such as sashimi, salmon, tuna tartare, and grilled meat and fish. Skip the edamame, rice, noodles, and sweet sauces like teriyaki, which is often high in refined sugar. You will find that a lot fits in with the lifestyle, so enjoy it! If you have a strong gluten intolerance, you can ask for tamari sauce instead of soy sauce, but if not, don’t stress and enjoy the meal as is!
- Lebanese/Middle Eastern. These menus offer many grilled fish, meat, chicken, and salad dishes. Of course, you need to avoid hummus (order an aubergine dish instead), bread (why not try using crudités for your dip?), and rice as per the Foods Lists, but the rest of the menu is generally fine! These cuisines tend to cook with oil rather than butter, making ordering much more accessible.
- Vietnamese/Thai. Like Japanese cuisine, you can order most food on these menus except rice and noodles. Be careful with stir-fries, and make sure they do not taste too salty. We suggest asking for reduced salt when you order your dishes to avoid water retention and dehydration the following day.
- Steakhouse. Enjoy the protein and vegetables allowed on the Foods Lists, but skip the butter on the steak and no French fries!
- Seafood/Fish. Generally, a great option as long as the fish isn’t cooked in butter. You could ask for grilled fish with olive oil and salt on the side. This will also allow you to truly enjoy the product when it isn’t served with a heavy, creamy sauce. You can have tartar sauce on the side, but only in moderation!
Restaurants To Avoid
If you can, avoid the following cuisines.
- Vegan. These primarily serve inflammatory grains, beans, pulses, lentils, and hummus, containing both lectin (a gut irritant) and omega-6 fatty acids.
- French. Butter, cream, and dairy are the main ingredients in French cuisine, making it much harder to order. However, French restaurants in the south of France are fine, as they tend to cook with olive oil, as is the case in Italian restaurants.
- Chinese. These restaurants can be pretty tricky, as this cuisine has a lot of salt, sugar, oil, and MSG. Grilled or roasted foods are acceptable. Stir-fries could leave you bloated the next day.
- North Indian. Ghee is the main ingredient in many dishes, and chicken is marinated in yogurt for Tandoori options. The spices can upset the digestive system, so we suggest making dairy-free curries at home with moderate spices.
Bonus Tips
Staying consistent is so important! This is your secret key to reaching your health and wellness goals. If you’re consistent, slip-ups or the occasional treat will never hold you back and, most importantly, never stress you out!
Whether you’re going on a trip, have fun dinner plans, or make a mistake when you’re stressed, it won’t matter as long as you keep up with your EBS Lifestyle most of the time! Reaching the top will be much easier when you don’t let mistakes bring you down.
Staying consistent means sticking to your lifestyle! The lifestyle is designed to keep you feeling amazing and looking your very best, so stick to it as much as possible.
Having a treat meal in moderation is fine, but make sure your next meal is healthy and EBS-approved!
Remember, what you do most of the time matters most. So do your best to stay on track even when you don’t feel like it – you’ll be so glad you did!
The Eat Burn Sleep
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01 Recipes
Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
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02 Food lists
Food lists
The EBS Traffic Light system of food categories with more guidance on each color.
Read the guide
-
03 Expert advice
-
04 Forum
Forum
A place for asking questions that might feel too big or too small for professional help, and getting responses from both peers and moderators.
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