This chapter is all about facing the real world—the restaurants, the takeout menus, and the packaged foods that surround us every day.

You should never feel like you have to stay home or miss out just because you want to lose weight and feel healthy. What matters is what you do consistently, not what you do once in a while.

If you’re eating out, here’s my number one restaurant strategy:

Ask your server, “What protein can I get grilled, baked, or broiled, and what vegetables can you put on the side?”

That one question keeps you in control no matter where you eat.