Your very first outing as a Code Red Rebel can be a scary.

You’re worried about giving in to foods that’ll derail your progress. Maybe you’re worried about comments and questions from your friends or business colleagues. 

Going to a restaurant can feel especially terrifying, since you may not yet understand how to ensure you end up with a Code Red-approved meal. 

So here are some tips I’ve put together to help you feel confident and in control whenever you eat out at a restaurant while living the Code Red Lifestyle™. 

Tip #1: Prepare your mind! In case you face social pressure to drink or eat crap, round up some simple answers for if/when your friends or co-workers ask questions about your food choices, or nag you about having “just one bite.” 

You can keep it as simple as telling them, “No thanks” and leaving it at that. 

Remember, you don’t owe anyone an explanation. In fact, going on and on about what you’re eating, and why, can actually make you seem weak and unsure of yourself. 

If you reply, make it concise, then change the subject. And most important of all, be proud of the fact you’re taking your life back! 

Tip #2: Eat something right before you go. It doesn’t have to be a feast – just something small to take the edge off your hunger. 

That way you’re not walking into the restaurant feeling ravenous, and you’re less likely to cave and order something that’ll derail your progress. 

Tip #3: I have yet to eat at a restaurant than didn’t have Code Red-approved foot options. And what you may not realize is, not every food the restaurant has in its kitchen will appear on the menu.

In college I waited tables, so I know all about it! Just because you don’t see exactly what you need on the menu doesn’t mean it isn’t there.

If you find something approved on the menu, great! (Remember to look at the sides – often you can mix and match them to create the perfect Code Red-approved meal.) 

The key is to take control. I remember how one of my clients, the CEO of a Fortune 500 company, didn’t even let the wait staff bring him a menu. He’d just tell the server what he wanted. 

In his case, that was a 6-ounce sirloin, 8 ounces of asparagus spears, a side of butter, and salt. 

Meats, salads, bacon, eggs, avocado–most restaurants have them, and if you ask, you’ll be able to get what you need. 

Restaurants these days are used to people needing special food accommodations, and I have yet to see a restaurant give someone a hard time over it. And remember, you don’t have to be a jerk about it. Be firm, but always ask politely and with respect.

Thank your server for their help, and leave them a nice tip for helping you get the foods and substitutions you need. 

Tip #4: Here are some foods to avoid, and some things to watch out for. 

Obviously, avoid the pasta and the bread basket. Don’t eat the croutons on your salad (or ask that they be held out). And no sugary desserts in weight loss mode! 

Condiments and sauces can be tricky, because you don’t know what’s in them. Plus, restaurants often add way more than you need.

If you order a meal with dressing or sauce, ask for it on the side. Also, many restaurants load your food down with MSG (which is pure nastiness); plus they’ll add sugar. It depends on what you order, but be prepared to face that.

Tip #5: Always remember: You have control, so make sure you’re always doing something to exercise that control. 

Look restaurants up online and pick one that looks Code Red-friendly. 

Eat before you go. 

Or, if you’re a total badass, choose to drink water or hot tea instead of eat, and just enjoy your friends’ company! 

Make a plan, get your mindset on point before you head out, and use the ordering tips I’ve shared here to get what you need and stay on track. 

For more tips on ordering at a restaurant (including extra mindset help), click below to watch my video about ordering at a restaurant.