Navigating Restaurants as a Type 1 Diabetic Who Trains HARD

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I'm at the gym 5 days a week. I run 20 miles weekly. Interval and resistant training too. I'm dialed into my macros because I Have to be - Type 1 diabetic means I don't get to guess about what goes in my body.

But I also don't have time to meal prep everything. I work long hours (because I choose to) and cooking every meal just isn't happening right now.

So I've had to figure out which restaurants actually work for my specific health requirements instead of just winging it and hoping my blood sugar doesn't spike.

Here's my system for vetting restaurants:

1. Nutritional transparency is non-negotiable If they don't publish macros or at least ingredient lists, I can't use them. I need to know exactly what's going into my insulin calculations. Chipotle, Cava, Sweetgreen - they all publish full nutrition data. That Thai place with "secret sauce"? Can't risk it.

2. Customization without attitude I need to swap things, hold sauces, add protein. If a restaurant treats modifications like I'm being difficult, they're out. The places that work let me build exactly what I need without the kitchen getting annoyed.

3. Consistent portions matter A restaurant that gives me 6oz of chicken one day and 4oz the next throws off my entire insulin dosing. Chain restaurants get criticized for being sterile, but their consistency is actually valuable for someone managing diabetes.

4. Protein-forward options that aren't drowning in hidden carbs Grilled chicken is easy. But a lot of "healthy" restaurants load everything with honey glazes, sweet dressings, or quinoa that spikes my blood sugar. I need places where I can get clean protein without fighting through sugar bombs.

My current rotation:

Chipotle: Burrito bowl, no rice, double chicken, fajita veggies, cheese, salsa. I know exactly what I'm getting every time.
Local poke place: Build-your-own means I control every ingredient. Salmon base, no rice, loaded with vegetables.
Five Guys: Lettuce-wrapped burger, no bun. Just meat, cheese, vegetables. Simple and I know the exact macros.

What doesn't work:

Most "healthy" smoothie places - fruit bombs that spike me every time
Anywhere that won't tell me what's in their sauces
Restaurants where portion sizes are "chef's discretion"

The reality is that eating out for me can be challenging. I'm trying to stay alive first and foremost while building a business and maintaining the training that keeps me healthy. Finding restaurants that support that instead of fighting against it has been the game changer.

Anyone else managing any specific health conditions while trying to eat out efficiently?

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