A Guide to Staying in Ketosis While Enjoying Restaurants
It is a welcomed break and a treat to be able to eat out once in a while. Eating out to catch up with friends, attending a special occasion dinner at a restaurant, or going out on a date would be unfortunate to miss. You may have to travel and eat out.
Eating out on the keto diet can be tricky, but you can do it. It is possible to stay in ketosis and enjoy yourself while eating out. Some restaurants cater to the keto diet, and hopefully, there will be more keto restaurants that cater to the keto diet as the keto diet becomes more popular. Below is a guide to staying in ketosis while enjoying restaurants.
Research the Menu in Advance:
Many restaurants post their menus online, so take some time to review the options before you go. Look for keto-friendly dishes or items that can be easily modified to fit your dietary needs.
Choose Protein and Low-Carb Options:
Focus on dishes that include lean proteins like grilled chicken, steak, salmon, or shrimp. Ask for sauces or marinades on the side or substituted with a keto-friendly option.
Opt for salads with plenty of non-starchy vegetables and a source of protein, like grilled chicken or steak. Avoid croutons, candied nuts, and high-carb dressings. Request a keto-friendly dressing like olive oil and vinegar or a ranch dressing without added sugars.
Customization is Key:
Feel free to ask for modifications to your meal. For example, you can request to replace high-carb sides like rice, potatoes, or bread with extra vegetables or a salad. Most restaurants are willing to accommodate special requests.
Be Cautious with Hidden Carbs:
Watch out for hidden sources of carbs in dishes. Sauces, gravies, and dressings can contain added sugars or thickeners. Always ask about the ingredients if you need clarification.
Choose Keto-Friendly Beverages:
Stick to water, lemon and water, unsweetened iced tea, or black coffee. Avoid sugary soft drinks, fruit juices, and alcoholic beverages high in carbs.
Be Wary of Portions:
Restaurant portions are often larger than what you might eat at home. Consider sharing an entree with someone or asking for a to-go container to save half your meal for later.
Ask Questions and Communicate:
Feel free to ask your server about a dish's ingredients or preparation methods. Tell them about your dietary restrictions and the importance of avoiding high-carb items.
Plan for Fast Food Options:
If you're in a hurry, many fast-food restaurants now offer keto-friendly options. For example, you can order a lettuce-wrapped burger or grilled chicken without the bun.
Monitor Macros:
Keep track of your macros (carbohydrates, protein, and fats) to stay within your daily keto limits. Mobile apps and websites can help you track your food intake.
Enjoy Keto-Friendly Snacks:
If you're unable to find a suitable keto meal, carry some keto-friendly snacks like nuts, beef jerky, or cheese to avoid making unhealthy choices when you're hungry.
Types Of Restaurants That Offer Keto-Friendly Options
Many restaurants offer keto-friendly options or allow you to customize your meal to fit a keto diet. These options are typically available at various local and national chain restaurants.
Here are some types of restaurants and places where you can often find keto-friendly options:
Steakhouse: Steak restaurants are an excellent option for keto dieters. You can order a steak with a side of vegetables or a salad.
Seafood Restaurants: Many seafood restaurants offer grilled fish or seafood options low in carbohydrates. Avoid breaded or fried items.
Mexican Restaurants: Opt for fajitas (without tortillas), taco salads (without the shell), or grilled meats with guacamole and sour cream.
Asian Restaurants: Look for dishes like sashimi, sushi rolls without rice (nigiri), or stir-fried meats and vegetables. Avoid dishes with sugary sauces or noodles.
Salad Bars and Cafes: Salad bars and cafes often allow you to build salads with keto-friendly ingredients like leafy greens, non-starchy vegetables, and protein sources like grilled chicken or bacon.
Low-Carb Pizza Places: Some pizzerias offer keto-friendly crust options from cauliflower or almond flour.
Local Eateries: Local restaurants may have unique keto-friendly offerings, so it's worth exploring local options.
Please note that the availability of keto-friendly options can vary by location and may change over time. It's a good idea to check the menu or call ahead to inquire about keto options before dining out. Additionally, as the keto diet's popularity continues to grow, new keto-focused restaurants or food establishments will emerge.
Remember that successfully staying on ketosis while eating out requires careful planning and communication. By making informed choices and advocating for your dietary needs, you can remain committed to the keto diet and enjoy dining out while maintaining ketosis.
Keto On and stay strong!
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