Restaurants Have a Strategy. So Do You.
Restaurant menus are literally designed to influence what you order.
Everything from menu design, to descriptions of food, to pricing, and to portion sizes all influence our dinner decisions. But the effect isn't the same for everyone. Your level of hunger and your relationship with food play an important role in how much those influences manipulate you.
Did you know that most restaurants offer no more than 7 selections in any given category (appetizers, entrees, etc)? Apparently, too many options puts us into “choice overload,” which can lead to regret at what is left behind. The result—we are less satisfied with the meal.
The number of options on a menu can influence whether or not you feel satisfied when you are done eating???
Yikes! Are we really that malleable? Apparently. And the big chains take advantage of it. The look and layout of menus can also lower our defenses to spending (more) money, and leave us vulnerable to eating in ways we did not intend, according to Jessica Hullinger.
Even small things, Hullinger says, like the placement of an item on the menu, or whether or not there is a dollar sign before prices will cause us to behave differently.
Businesses spend lots of money to entice us to do what they want. We need our own tactics. How can you easily choose the food you intended to eat, and make sure to not overeat? When it comes to eating out, or any eating, we have an amazing tool. Our hunger.
You may believe that hunger is the enemy and must be controlled. You may be afraid of hunger. But true hunger is simply a message, a signal from your body that says: I’m low on fuel, I need something to eat. When you learn how to work with it successfully, you will have the tactics you need to eat out without overeating.
Do Not Let Yourself Get Overly Hungry Before Eating Out
If you arrive at the restaurant when you are moderately hungry, you will be less likely to succumb to menu manipulation tactics. Because your hunger “fuel gauge” is not on “E,” foods like fettuccine alfredo, or the dessert section of the menu, will have less pull.
Unfortunately, most of us work against our hunger, trying to control it, or to ignore it. When you do that, you are susceptible to becoming overly hungry without realizing it. You will then find yourself interested in foods with lots of fuel value—the calorie dense foods—thinking you have no willpower. Thinking hunger is the problem.
Getting Your Hunger To Work For You
Yet, if you work with hunger, it will work for you. To do that, use the Hunger Fullness Scale (free download), to get in touch with the nuances of your hunger.
When you arrive at the restaurant, make sure you are at a “3” on the Hunger Fullness Scale. The urge to eat will be moderate, but not strong. The “3” gives you breathing room. You won’t be distracted by the food or thoughts of food. You won’t keep wondering when the food will arrive.
You’ll be more likely to pick food that is the most supportive of your health and/or goals. You will be better able to eat until comfortably full (rather than overstuffed).
Can you recall a time when you were extremely hungry and went out to eat? What happened? Compare that to a time you were only moderately hungry. Notice a difference?
Next time you go out to eat, monitor your hunger with the HungerScale to give yourself a fighting chance against the menu marionette strings.
FAQ
Why do I always overeat at restaurants?
Many people assume they simply lack willpower. Often, the bigger issue is arriving overly hungry, feeling deprived, or both. Learning to recognize your hunger before you order can make restaurant eating much easier. And, learning to navigate eating without “unsafe,” “bad,” or “forbidden” foods will absolutely transform your restaurant eating. No more overeating.
Should I save my calories for dinner out?
No. Never. Skipping meals before going to a restaurant often leaves you overly hungry, making it much harder to notice fullness or make choices that actually satisfy you. Instead of cutting out calories before, try a different strategy. Plan to eat the food you order again. And soon. For instance, if it is a big portion, eat to a 7 or 8 on the Hunger Fullness Scale and take the rest home for leftovers. Before you leave the restaurant, plan exactly when and where you will eat it. It’s easier to quit eating when you know you will still be able to have that food. I’ve even asked clients to make plans to return to that restaurant within 4 days and eat that meal again. They report it makes the food less “special,” and they are much less likely to overeat.
What is the best hunger level before eating at a restaurant?
I recommend arriving moderately hungry—around a "3" on the HungerScale. You're ready to eat, but hunger isn't demanding immediate relief.
What if I'm not hungry, but I still can't stop thinking about the menu?
Sometimes the body needs food. Other times the mind has been deprived by dieting, food rules, or feeling that certain foods are "off limits." When you have been deprived from certain foods, your mind will rebel, and you will find yourself eating those very foods. Then you tell yourself you will eat healthy tomorrow. Or never eat that food again. The cycle continues. I call this psychological deprivation. You must heal that to have a fighting chance dealing with manipulative menus.
If that sounds familiar, you may enjoy this article:
Who Really Orders Your Dinner? Why the Same Restaurant Menu Affects People So Differently
That article explores why the menu isn't the whole story—and how your relationship with food influences what happens before you ever place your order.
About Eating Wisdom and Drs Karin and Hannah
We are two PhD level Registered and Licensed Nutritionists whose passion is to help others escape diet culture and to learn to use their natural, innate Eating Wisdom to, finally, find peace with food, eating and weight.
Check out our course, Intuitive Eating: How to Escape Diet Culture and Become an Empowered Eater,. plus we have lots of info and handouts (including the original Hunger Fullness Scale) at our website, www.EatingWisdom.com. We also offer 1:1 nutrition therapy. Take advantage of our combined 40+ years of experience and reach out today!
© 2015 Karin Kratina, PhD, RD, LDN.
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