Ah, the keto diet – known as the low-carb, high-fat diet that has become all the rage for people looking to lose weight, gain energy, or simply live a healthier lifestyle. However, embarking on this dietary journey doesn’t mean you have to miss out on the joys of eating out. With a little knowledge and preparation, you can enjoy dining at restaurants while sticking to your keto goals. Below are some handy tips on how to eat out while staying on a keto diet.
1. Plan Ahead: One of the golden rules of maintaining any diet, especially keto, while eating out is planning. Before heading to a restaurant, take a moment to check their menu online. Most restaurants nowadays provide their menu along with nutritional information on their websites. Look for low-carb options that fit within your keto regimen. If the menu isn’t online, you can always call ahead and inquire about keto-friendly dishes.
2. Don’t Be Shy; Customize Your Order: Once at a restaurant, don’t hesitate to ask for modifications to dishes to make them more keto-friendly. Most places are more than willing to accommodate special dietary requests. You can ask for a burger without the bun, replace starchy sides like fries or mashed potatoes with green vegetables, or request extra butter or cheese for added fat.
3. Focus on Protein and Fat: The cornerstone of a keto diet is low carbs, moderate protein, and high fat. When scanning the menu, prioritize meals that feature a good source of protein (like chicken, beef, or fish) along with healthy fats. Think dishes that involve avocados, cheese, and nuts. Steaks, grilled fish, and salads (with the right dressing) are usually safe bets.
4. Be Wary of Hidden Carbs: Carbs have a sneaky way of popping up where you least expect them. Even seemingly safe options like sauces and dressings can be loaded with sugar and carbs. Opt for olive oil and vinegar dressing for salads, and always ask if the sauce on a dish can be served on the side or skipped altogether.
5. Keep it Simple: Sometimes, the simplest options are the best. Meat or fish paired with a side of vegetables is not only delicious but also a safe choice for maintaining your keto diet. These dishes typically contain minimal hidden carbs and can be found in most restaurants.
6. Beware of the Salad Trap: While salads are a go-to for many on keto, be cautious. Not all salads are low-carb. Avoid toppings like croutons, candied nuts, or fruits that are high in sugar. Instead, go for greens, high-fat toppings like avocados or bacon, and a high-fat dressing.
7. Stay Hydrated, But Watch Your Drinks: Beverage choices can be a hidden downfall for many on keto. Sugary drinks, including soda and alcohol, can quickly exceed your daily carb limit. Stick to water, sparkling water, unsweetened tea, or black coffee. If you really want alcohol, opt for a dry wine, light beer, or a spirit on the rocks or with a sugar-free mixer.
8. Educate Yourself: Recognizing the carb content of foods can take you a long way in sticking to your keto diet while eating out. Spend some time getting familiar with the carb count of various foods, so you can make informed decisions even without a nutritional guide in hand.
When in Doubt, Ask: Never underestimate the knowledge of the restaurant staff. If you’re unsure about a dish’s ingredients or preparation method, ask your server. They can provide valuable information to help you stick to your diet.
Eating out on a keto diet doesn’t have to be a daunting task. By preparing ahead, making smart menu choices, and being willing to customize your order, you can enjoy a delightful meal out without compromising on your dietary goals. Remember, the keto diet is about finding a balance that works for you, so don’t stress too much about the occasional slip-up. Enjoy your meal, and keep keto-ing on!