How To Eat Keto At Restaurants

How to Stay Keto at Restaurants

Following a keto diet can be challenging, especially when dining out at restaurants. However, with a little planning and knowledge, it is possible to stick to your keto lifestyle while enjoying a meal at your favorite eatery. Here are some tips on how to eat keto at restaurants:

Choose the Right Restaurant

When dining out on a keto diet, it’s important to choose a restaurant that offers keto-friendly options. Look for restaurants that serve grilled meats, seafood, and salads with high-fat dressings. Avoid fast-food chains and opt for sit-down restaurants where you can customize your order.

Be Mindful of Carbohydrates

Many restaurant dishes are loaded with hidden carbs, so it’s essential to be mindful of what you’re ordering. Avoid dishes that are breaded, fried, or come with starchy sides like potatoes or rice. Instead, opt for grilled or roasted meats and non-starchy vegetables.

Customize Your Order

Don’t be afraid to customize your order to fit your keto needs. Ask for substitutions such as extra vegetables instead of rice or a side salad instead of fries. Most restaurants are willing to accommodate special requests, so don’t hesitate to ask for modifications to your meal.

Focus on Protein and Healthy Fats

When ordering at a restaurant, prioritize dishes that are rich in protein and healthy fats. Look for options like grilled salmon, steak, or chicken served with a side of avocado or a generous portion of olive oil. These choices will help you stay satisfied and within your keto macros.

Avoid Sugary Sauces and Dressings

Many restaurant dishes are drenched in sugary sauces and dressings, which can quickly derail your keto efforts. Be sure to ask for sauces and dressings on the side, or opt for options that are low in sugar and high in fat, such as olive oil or vinegar-based dressings.

Stay Hydrated

It’s easy to mistake thirst for hunger, especially when dining out. Be sure to stay hydrated by drinking plenty of water throughout your meal. Avoid sugary beverages and alcohol, and opt for water, unsweetened tea, or black coffee instead.

Plan Ahead

Before heading to a restaurant, take a look at the menu online and plan out your keto-friendly meal. This will help you avoid making impulsive decisions and ensure that you stay on track with your dietary goals.

Conclusion

Following a keto diet at restaurants doesn’t have to be daunting. By choosing the right restaurant, being mindful of carbohydrates, customizing your order, and focusing on protein and healthy fats, you can enjoy a delicious keto-friendly meal while dining out. With these tips in mind, you can confidently stick to your keto lifestyle, even when eating out.

Share your tips and experiences with eating keto at restaurants in the Diet and Nutrition forum. Discuss how to navigate menus and make the best choices to stay on track with your keto lifestyle while dining out.

FAQ:

What are some keto-friendly options to look for on restaurant menus?

When dining out on a keto diet, look for options such as grilled meats (like steak, chicken, or fish), salads with high-fat dressings (like Caesar or ranch), non-starchy vegetables (such as broccoli or asparagus), and dishes that can be customized to be low-carb, such as bunless burgers or lettuce wrap sandwiches.

How can I navigate restaurant menus to avoid hidden carbs?

To avoid hidden carbs, be cautious of dishes that are breaded, sauced, or served with high-carb sides like pasta or potatoes. Ask your server about the preparation of dishes and request modifications to make them keto-friendly, such as substituting vegetables for starches or requesting sauces on the side.

What are some tips for ordering keto-friendly drinks at restaurants?

When it comes to drinks, opt for water, unsweetened iced tea, black coffee, or sparkling water with a splash of lemon or lime. Avoid sugary cocktails, sodas, and fruit juices, and be mindful of hidden sugars in flavored coffee drinks or alcoholic beverages.

How can I communicate my dietary needs to restaurant staff effectively?

When communicating your dietary needs to restaurant staff, be polite and clear about your requirements. Ask questions about menu items, request modifications if needed, and express the importance of avoiding certain ingredients. Most restaurants are accommodating and willing to help you find suitable options.

What are some common pitfalls to watch out for when eating keto at restaurants?

Common pitfalls when eating keto at restaurants include hidden sugars in sauces and dressings, high-carb sides and garnishes, and portion sizes that may be larger than needed. It’s important to be mindful of these pitfalls and make informed choices when ordering.

How can I enjoy dining out with friends while staying keto?

To enjoy dining out with friends while staying keto, suggest restaurants that offer a variety of keto-friendly options. You can also eat a small keto-friendly snack before going out to curb your appetite and make it easier to resist high-carb temptations. Additionally, focus on the social aspect of dining out rather than solely on the food.

What are some strategies for staying on track with keto while dining out?

To stay on track with keto while dining out, plan ahead by reviewing the menu online, choosing restaurants with keto-friendly options, and being assertive about your dietary needs. Additionally, consider intermittent fasting or adjusting your eating schedule to accommodate restaurant meals while staying within your keto goals.

Was this page helpful?

Yes No