How to Eat at Restaurants on the ASSFACE Diet (Without Stressing Out)

Yes, you can eat out and stay on track.

It can be hard to eat at restaurants on a diet. One of the biggest concerns people have when starting the ASSFACE Diet is, “What do I do when I go out to eat?” The good news? You don’t have to live like a hermit to eat healthier. The ASSFACE Diet is built for real life—and that includes dinner with friends, takeout nights, and date-night sushi.

Here’s how to eat at restaurants on a diet without added sugar (ASSFACE!), and without sabotaging your goals:

1. Focus on Protein + Veggies First

Most restaurants offer dishes centered around a protein—chicken, steak, shrimp, or tofu. Pair that with a veggie-based side or swap out the fries for greens, and you’ve got an ASSFACE-friendly meal.

Examples:

• Grilled salmon with asparagus

• Bun-less burger with grilled veggies or a side salad

• Chicken or steak fajitas (skip the tortillas, keep the guac and salsa)

2. Watch Out for Sauces and Glazes

This is where added sugar loves to hide—especially in BBQ, teriyaki, sweet chili, honey mustard, and balsamic glazes.

Ask for sauces on the side, or opt for olive oil, lemon, salsa, mustard, or plain seasoning. You’ll keep the flavor and lose the sugar.

3. Try to Skip the Bread, Rice, and Fries

The ASSFACE Diet isn’t about never having carbs—it’s about choosing better ones. If you’re just starting or focusing on weight loss, it's best to skip the bread basket or rice and load up on beans, veggies, or avocado instead.

4. Don’t Be Afraid to Customize

You’re the customer—it’s okay to politely ask:

• “Can I swap the mashed potatoes for a side salad?”

• “Can I get that grilled instead of fried?”

• “Is the dressing sugar-free or can I get oil and vinegar?”

Most restaurants are used to special requests and will happily adjust.

5. Use the 80/20 Rule When You Need To

Many people don't know how to eat at restaurants on a diet. The key is doing so with intention. If you want to enjoy a bite of dessert, a tortilla chip, or a slice of pizza—do it intentionally, enjoy it, and move on. The ASSFACE Diet isn’t about shame or restriction. It’s about better choices more often. If it's a cheat day, enjoy and go all out!

6. Plan Ahead (If You Can)

Check the menu before you go. Knowing what to order ahead of time removes stress and temptation.

Pro tip: Search for restaurants with “grilled,” "gluten-free," "vegan," “roasted,” “bowl,” or “build-your-own” options—these usually have healthier options and are also usually easier to modify.

Final Word: You’ve Got This

Eating out doesn’t have to mean eating off-plan. With a little awareness, a few swaps, and the 80/20 mindset, you can enjoy your life on the go and stay committed to the ASSFACE lifestyle.