Ah, dining out. We all do it, either for fun, with family or friends, or simply just to socialize.

But what if someone told you that you could still go out to eat — wine and dine, the whole nine — and still have the ability to shed those unwanted pounds? Sounds unrealistic, right?

Well, you haven’t met Fred Bollaci, who released his book in January, “The Restaurant Diet: How to Eat Out Every Night and Still Lose Weight.”

I know, I know. He’s crazy, right? Or maybe he’s not.

It’s one thing to just talk about it, but Fred has also walked the path; he used to weigh 330 pounds. Within one year, he was able to lose 150 pounds while still enjoying what he loves: dining out. I chatted with Fred recently and he’s got quite a story.

A friend to our Shoreline area — he loves visiting New London, Mystic, and Old Lyme — Fred grew up in Long Island with Italian parents.

As long as he could remember, he was overweight. As a single child, the impact of his parents’ divorce was a devastating blow and triggered his emotional overeating.

He tried every diet out there, but nothing seemed to work. A longtime fan of gourmet dining and fine wine, Fred ballooned to 330 pounds and hit rock bottom in 2009.

“My doctor said I could literally die,” explained Fred.

Fred made it his personal mission to get his life together. His diet consisted of foods high in fiber, low in sugar and carbs, and lean protein. He stresses anyone starting a new diet plan to “start off slow”, which is exactly what he did for two months.

Fred lost 10 percent of his body weight in the early stages of his weight loss, which included a bit of exercise.

“I would walk down the block from home and back daily,” he said.

Fred eventually increased his walking and as he started losing more weight, he developed a “four-phase gourmet weight-loss plan,” which he details in his book. He created the acronym BOCA, which stands for:

Beginning: The early stages where you restrict certain foods and start off slow in both diet and exercise.

Opportunity: Incorporate some foods back in to your diet after you’ve restricted certain sugars and carbs.

Challenge: Challenge your body physically. Build some muscle and increase your activity levels.

Achievement: Maintaining your weight loss and reflecting on your accomplishments.

Fred currently enjoys salads topped with grilled meat, poultry, or seafood, and of course, some childhood favorites, such as his mom’s meatballs, which he now cooks in the marinara sauce itself versus frying them. He also eats apple pie and pasta.

With the help of his health team — doctor, trainer, nutritionist and psychologist — Fred was able to fight his emotional demons and successfully turn his life around. His book not only gives insight into his transformation, but also features a comprehensive guide to dining out while dieting (such as asking the chef for half-portion entrees) and some fantastic recipes from his own kitchen and from noteworthy restaurant chefs across the nation.

By 2010, Fred had lost 150 pounds and kept it off. He has participated in four marathons while maintaining his gourmet lifestyle.

“It’s not about preparing ‘clean’ food at home, or going ‘whole’ and excluding wheat, sugar, and dairy. Nor is it about counting calories or grams. It’s about WHY one overeats in the first place,” says Fred of his secret to success.

Erika Y. Gradecki operates Food For Your Soul, LLC. To tell your story, email foodfys@gmail.com.