Reviewed by최연승대표원장
I eat out a lot for work; do you have any recommended ways to maintain my diet in this situation?
Try adopting different strategies based on the situation. When you have no choice over the menu, such as during company dinners, focus on 'portion control' and 'vegetables first.' When you can choose, like during lunch, opt for 'protein and whole-food' based meals. Most importantly, adjust your intake according to your body's digestive capacity for a sustainable approach.
I completely understand the struggle of choosing a menu while working. In the past, I often tried to starve myself out of sheer willpower, only to binge-eat the next day and feel frustrated with my progress. For those who dine out frequently, I suggest categorizing your approach into two scenarios.
First, when you can choose your meal (e.g., lunch), opt for 'whole foods' that are minimally processed. For instance, grilled meats or wraps (Ssambap) are better choices than rice bowls (Deopbap). However, those with Spleen Deficiency (Bi-heo, 脾虛)—where digestive function is weakened—may feel bloated if they suddenly consume too many raw vegetables. The key is to adjust the amount based on your own digestive strength.
Conversely, at company dinners where you have no choice, the 'order of eating' is crucial. Fill up slightly on vegetables first, followed by proteins and then carbohydrates to prevent sudden spikes in blood sugar.
From a Traditional Korean Medicine perspective, repeated dining out and irregular eating habits easily lead to the accumulation of Phlegm-Fluid (Dameum, 痰飮). This refers to waste products formed when the body's fluid metabolism is impaired, making the body feel heavy and prone to swelling. Additionally, when combined with stress and overwork, it can lead to Blood Stasis (Eohyeol, 瘀血), which further slows down your metabolism.
Ultimately, rather than obsessing over every single menu item, the key to maintenance is recovering your body's overall metabolic state. If you feel excessively fatigued or experience severe edema, I recommend visiting the clinic to check your current physiological condition.