Actually the trick is to eat way way less carbs and more protein when eating out.
Read the book “Eat this not that” and it tells you the best places to eat! You’d be surprised what places are good and what are not.
Also avoid Chinese food! Yes you really are hungry one hour later and carbs are the reason why.
The only Chinese food that I actually like is Crab Rangoon aka cheese wonton.
A small bag is actually filling and doesn’t give me a migraine like most modern era food.