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Congratulations, you've finally made a commitment to go on a diet. You've mapped out a plan of action, with every gram of protein, carbs and fat accounted for. Everything seems to be going so smoothly and then…you have a dinner engagement at a fancy French restaurant…

Dining out is one of the greatest obstacles to dietary adherence. After all it's fairly easy to eat properly when you're in the comfort of your own home. You can simply discard all the "bad" foods from your pantry or refrigerator, removing any temptation to binge out on fattening foods. However, the average American eats away from home four days a week. Breakfast meetings, business lunches, dinner parties…dining out is an unavoidable fact of life.

Fortunately, with the proper approach, it's possible to maintain your nutritional regimen, even when you're away from home. By adhering to the following protocols, you can stay the course and achieve your weight loss goals-regardless of where you may be dining.

Hold the soup:As an appetizer, soup is king. Virtually every restaurant in the world has a "soup du jour." Soups are so popular that they're often included as a part of lunch and dinner specials. However, unbeknownst to many, soups are loaded with sodium. Not only does sodium elevate blood pressure levels, but it also causes your body to retain water. When too much sodium is ingested, fluid is drawn out of the cells and into the body's free spaces, resulting in a bloated appearance. Your feet and hands swell, your face becomes puffy and water accumulates beneath your skin-not a desirable condition for someone trying to stay lean. To avoid this fate, it's best to refrain from soups, choosing an alternate appetizer instead. In most cases, there are plenty of sodium-free options available. If not, skip the appetizer altogether; there's no rule that says you must have a multi-course meal.

Skip the Drinks:Make no mistake; alcohol will make you fat. It is calorically dense, containing over seven calories per gram (as opposed to carbs and protein, which have four). And this doesn't include the addition of mixers, which can significantly increase the calorie count. Take a look at the caloric content in some popular alcoholic beverages: a margarita has 600 calories, a martini 250 and a beer 150-pretty heavy stuff! What's more, these drinks are virtually devoid of any nutritional value. They are "empty calories" that do nothing but pack on unwanted pounds. Consequently, try to avoid alcohol at all costs. To quench your thirst, stick with water or club soda. If you must indulge, a white wine spritzer or lite beer is recommended.

Have it dry:Greasy, fried foods are the rule, rather than the exception at many restaurants. Butter and oil make foods taste better and, since taste is the primary concern of most chefs, they are used in abundance during cooking. However, this can add an enormous amount of calories to a meal and clog your arteries with a profusion of unhealthy saturated fat. But foods don't have to be greasy in order to be palatable. By using the right combination of spices, caloric balance can be maintained without sacrificing flavor. Hence, rather than opting for something fried, order your foods broiled, steamed, grilled or baked. To ensure that no additional fat is added, ask to have everything prepared "dry." And if the waiter gives you a hard time about this, just tell him that you're allergic to butter and oil. I guarantee he'll acquiesce and honor your request.

Get it on the side:The secret of many recipes is in the sauce. Vodka, Alfredo, and other cream-based mixtures help to give foods their distinct flavor. However, these condiments can turn an otherwise healthy meal into an all-out fat-fest (think filet of sole soaked in tartar sauce or salad greens smothered with bleu cheese dressing!). To keep calories in line, ask that any sauce or dressing be served on the side. Then, if you wish, lightly dip your food in the sauce-just enough to add some flavor. Remember: when it comes to sauce, less is more!

Think brown:Rice, potatoes, bread and pasta are staples in restaurant fare. Although considered "complex" carbs, these foods tend to be high-glycemic in nature. Why is this bad? Well, high-glycemic foods are rapidly broken down into simple sugars, causing a spike in your blood-sugar levels. Consequently, your pancreas secretes large quantities of insulin as a means to clear the sugar from your bloodstream. Excess insulin is detrimental to weight management. It is directly responsible for converting sugars into bodyfat as well as inhibiting the conversion of stored fat into energy. This double-whammy greatly increases the potential for bodyfat storage. Hence, rather than eating "white" starches, it is better to choose "brown" ones instead. For example, replace potatoes with yams, white rice with brown rice, refined pasta with the whole-wheat variety and plain bread with pumpernickel. These low glycemic alternatives will keep blood sugar in check, helping to stabilize insulin secretions and thereby minimize fat storage.

Eat Your Veggies:Your mother was right: vegetables really are a nutritional panacea. Green vegetables, in particular, are TK. They are replete in vitamins and minerals, devoid of saturated fat and extremely low in calories (a pound of broccoli, for example, contains only 120 calories!). But there's an even more important reason why vegetables should be consumed: they suppress hunger. Because of their bulk, they take up a large amount of space in the stomach, helping to fill you up without filling you out. In effect, they are like green water-you can eat as much as you want without the fear of gaining weight. This is especially important in a restaurant setting, where the multitude of menu choices tend to encourage binge eating.

Opt for fruit:Chocolate cheesecake, pie a la mode, tiramisu…there's no doubt that desserts tend to be the most fattening of all foods. The great majority are chock-full of sugar and saturated fat-a lethal combination in terms of promoting weight gain. Here is where you must exert a great deal of will power. Passing up on sumptuous sweets requires the ability to forgo instant gratification for long-term benefit; not an easy task. Fruits are the perfect alternative. They are rich in fiber, plentiful in vitamins and minerals and low on the glycemic scale (they don't cause a spike in insulin secretion). And, best of all, they taste great! Even if it's not on the dessert menu, a fruit plate can almost always be made to order; all you have to do is ask.

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