I can relate to your post because I have struggled with this in the past as well. I think the first problem is that you have friends with bad habits. So do I. So their idea of a good time is eating pub grub and drinking beer all night long. In fact, that sounds like a good time to me as well, but unfortunately it doesn’t mix too well with a diet.
The biggest problem with alcohol isn’t the calories from the alcohol itself, but the bad food decisions that follow it at 2am like you mentioned.
You could try only going out on Saturday nights instead of Friday and Saturday. This limits the damage you can do. And also don’t go out to eat with your friends while you’re on a diet, just go meet them for drinks after dinner. If you’re going to have weekly “refeed” then have it on Saturday so you are plenty full and satisfied before going on drinking.
Also, as PB Andy mentioned, having a diet that is way too strict during the weekdays can be hard from a mental perspective. You get into a viscous circle where you binge on the weekends then feel like you have to overcompensate on your diet during the weekdays. Taking a more modest approach to the diet that gives you a big more flexibility during the week may make you less prone to binge on the weekends.[/quote]
Or, you reinforce bad habits more consistently so it’s easier to keep doing them.
Depends on the mental makeup of the person in question.
I don’t see what’s so hard about grilling a bunch of food on a Thursday night and eating it on the weekend. Less work to pull something out of the fridge than to order a pizza/go to a fast food joint. If you keep your “cheating” to one dinner on Fri and one dinner on Sat (when you said you’re out with friends) that’s a big improvement over the current 60 straight hours of eating anything.
Before anyone jumps on me about hating on “cheat meals” my advice is answering OP’s specific question, not a general recommendation that no one should ever eat out.