Leena Watts
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides health benefits. Eating out on a keto diet is possible, and many restaurants offer keto-friendly options. It is advisable to check the menu online before visiting the restaurant to identify keto-friendly options. When ordering, it is important to request extra vegetables instead of carbs or starches and avoid sugary and starchy foods. Some keto-friendly options include bun-less burgers, salads, sashimi, and meat and vegetable dishes.
| Characteristics | Values |
|---|---|
| What is the keto diet? | A low-carb, high-fat diet that causes weight loss and provides health benefits. |
| What foods can be eaten on keto? | Meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb veggies. |
| What foods should be avoided on keto? | Cereal, crackers, rice, pasta, bread, beer, carrots, and other starchy foods. |
| Can I eat out on keto? | Yes, most restaurants offer meat or fish-based dishes that can be made keto-friendly. Fast-food places may offer nutrition facts online. |
| What are some keto-friendly options when eating out? | Bunless burgers, salads, sashimi, chicken wings, steak, and BBQ meats without sauce. |
| What drinks are keto-friendly? | Water, sparkling water, tea, coffee, champagne, dry wine, light beer, and spirits. |
| Are there any side effects of the keto diet? | There may be initial side effects, known as the "keto flu." Speak to your doctor about long-term effects and supplement use. |
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What You'll Learn
Keto-friendly options at restaurants
The ketogenic diet is a low-carb, high-fat diet that can be maintained at most restaurants by ordering meat, fish, or egg-based dishes and replacing high-carb foods with extra vegetables. It is recommended to review the menu in advance and be aware of the nutritional information of the dishes.
Chipotle: Double meat with no beans or rice. Their chicken salad is also keto-friendly.
Wendy's: Bunless burgers or chic/avo salad.
Wing Places: Dry rub wings.
Popeyes: Blackened tenders.
Domino's: Crustless pizza.
Lou Malnati's: Crustless pizza.
Cheesecake Factory: Small Caesar salad without croutons. The "green style" cheeseburger is another option, and you can add avocado for healthy fats.
Longhorn Steakhouse: NY strip with broccoli.
Outback: Chicken on the barbeque with broccoli, but without BBQ sauce.
Chili's: Fajitas with no onions, extra bell peppers, and no tortillas. You can ask to replace rice and beans with broccoli. Other keto-friendly options include ribs, sirloin, ancho salmon, and margarita grilled chicken.
Starbucks: Bacon and Gruyere Sous Vide Egg Bites.
IHOP: Avocado, bacon, and cheese omelette.
Brazilian Steakhouse: Ribeye with loaded broccoli, cheese, bacon, and sour cream.
Subway: Any sandwich as a chopped salad.
Local pub: Buffalo wings (unbreaded).
Local Mexican spot: Steak and chicken fajitas without rice, beans, or tortillas.
When dining out, remember to avoid grains, potatoes, and sugar. You can also ask for heavy cream in your coffee or tea, and choose low-carb alcoholic beverages such as champagne, dry wine, light beer, or spirits.
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How to eat keto at a buffet
The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. Eating keto at a buffet can be challenging because it exposes you to a wide variety of foods that may not be keto-friendly. Here are some tips to help you stay on track:
Before You Go
- Check the buffet's website for nutritional information about the food they offer. This will help you make informed choices and avoid foods that are not keto-friendly.
- If you are visiting a restaurant buffet, check their menu online beforehand. Many restaurants offer keto-friendly options, so you can plan what to eat and avoid temptation.
At the Buffet
- Focus on meat-based dishes, but avoid those coated in sauce or breading. Ask questions about the ingredients and preparation methods if you are unsure.
- Choose low-carb vegetables such as romaine lettuce, steamed broccoli, or other options from the salad bar. Avoid starchy vegetables like corn, potatoes, green beans, and squash.
- Use oil and vinegar as a dressing, or freshly squeezed lemon. Avoid sugary or starchy dressings.
- Be mindful of portion sizes. Start with small portions of each dish, and go back for more if you are still hungry.
- Avoid the temptation of getting your money's worth by overeating. Eat for health and enjoyment instead.
- Skip the bread, pasta, potatoes, and rice. These are high in carbohydrates and should be avoided.
- If there is a salad bar, take advantage of it! Add healthy fats like olive oil, butter, sour cream, and cheese.
- Be cautious with sauces. Some sauces, like ketchup, are high in carbs. Others, like Béarnaise sauce, are mostly fat. Ask about ingredients if you are unsure.
Drinks and Desserts
- Stick to water, sparkling water, tea, or coffee. Alcoholic beverages like champagne, dry wine, light beer, or spirits are also low-carb choices.
- For dessert, opt for a mixed cheese board or berries with cream. Dark chocolate with a high percentage of cocoa solids is another keto-friendly option.
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How to navigate a menu while eating keto
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. When eating out, it is important to navigate the menu carefully to ensure that your meal choices align with the keto diet plan. Here are some tips to help you navigate a menu while eating keto:
Research the Menu in Advance
Most restaurants nowadays have their menus available online. Before you go to the restaurant, take some time to browse the menu and look for keto-friendly options. This way, you can make more informed choices and plan your order accordingly.
Avoid Starchy Foods and Carb-Heavy Dishes
When ordering, it is best to avoid starchy foods and dishes that are high in carbohydrates. Stay away from bread, pasta, potatoes, and rice. Instead, opt for dishes that are based on meat, fish, or eggs, which are all integral parts of the keto diet.
Embrace Vegetables
Vegetables are an important component of the keto diet. When dining out, replace high-carb foods with extra vegetables. You can order a side salad or extra veggies instead of starches. If you're ordering a sandwich or burger, consider substituting the bun with lettuce wraps.
Customize Your Order
Don't be afraid to make special requests or substitutions. For example, if you're ordering a pizza, you can ask for a crustless option or a cauliflower crust. If you're at a Mexican restaurant, you can enjoy fajitas, carne asada, or chicken mole without the rice and beans, and add extra cheese, sour cream, or guacamole.
Choose Your Sauces Wisely
Some sauces can be high in carbohydrates. Ketchup, for instance, mostly contains carbs. Gravies can go either way. If you're unsure, ask about the ingredients and avoid sauces that contain sugar, flour, or other starchy thickeners. You can also request to have the sauce served on the side.
Alcoholic Beverage Choices
If you choose to drink alcohol, there are keto-friendly options available. Champagne, dry wine, light beer, and spirits (straight or with club soda) are all great low-carb choices.
Remember, when in doubt, you can always ask the server for clarification or make special requests to customize your meal to fit your keto diet.
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What to drink when eating keto
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into ketone bodies for energy.
When it comes to drinks, it is best to stay hydrated by drinking plenty of water. Water is free of calories, carbs, and additives, making it the healthiest choice. However, if you are looking for some variety or flavour, here are some keto-friendly drink options:
- Tea: Unsweetened tea, either hot or iced, is a perfect keto-friendly choice. It is carb- and calorie-free, so you can enjoy it without worrying about your carb intake.
- Coffee: You can still enjoy your morning coffee while on the keto diet. Have it black or with keto-friendly creamers to keep it low-carb.
- Sparkling Water: Sparkling water options like La Croix add a bubbly twist to your hydration. They are flavourful, but still contain zero carbs and zero calories.
- Smoothies: Smoothies can be a great way to pack nutrition and fibre into your diet. However, be mindful of the carbs as they can add up quickly. Look for keto-friendly smoothie recipes online that feature ingredients like nut butter, Greek yogurt, avocado, greens, berries, flax, coconut milk, or stevia for sweetness.
- Bone Broth: Bone broth is a tasty and unique drink option that minimizes sugars and carbs. It can help keep you full between meals.
- Alcoholic Beverages: If you want to include alcoholic drinks, opt for champagne, dry wine, light beer, or spirits straight or with club soda. These are great low-carb choices.
It is important to note that while diet sodas are technically keto-compliant, they may not be the best choice due to artificial sweeteners that can have negative effects. Instead, opt for keto-friendly sodas sweetened with natural zero-calorie sweeteners like stevia or erythritol. Additionally, be cautious of sweetened drinks like regular soda, fruit juice, and dairy milk, as they are high in sugar and carbs.
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How to find keto-friendly restaurants
The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that can help with weight loss and provide health benefits. While it may seem challenging to stick to a keto diet when eating out, many restaurants offer keto-friendly options or can accommodate special requests. Here are some tips to find and choose keto-friendly restaurants:
Research and Plan Ahead:
Before choosing a restaurant, take some time to research their menu online. Look for dishes that are naturally keto-friendly or can be easily modified to fit your dietary needs. Many restaurants now offer nutritional information on their websites, which can be helpful in making informed choices. Additionally, consider checking reviews or seeking recommendations from other keto dieters for insights on keto-friendly options at specific restaurants.
Choose the Right Cuisine:
Certain cuisines tend to be more keto-friendly than others. Steakhouses, seafood restaurants, and grill houses often offer a variety of meat and fish dishes that can be paired with low-carb vegetables or salads. Fast-casual spots like Chipotle and Panda Express also offer customizable bowls that can be tailored to your keto requirements.
Customize Your Order:
When dining out, don't be afraid to make special requests or modifications to your order. Ask for extra vegetables or salad instead of starchy sides like potatoes, rice, or pasta. Opt for bunless burgers or sandwiches wrapped in lettuce. Be mindful of sauces and dressings, as they may contain added sugars or starches. Instead, ask for olive oil, butter, or cheese to add healthy fats to your meal.
Buffets and Salad Bars:
Buffets and salad bars can be great options for keto dieters as they offer a variety of choices. Focus on filling your plate with keto-friendly options like meats, cheeses, healthy fats, and low-carb vegetables. Be mindful of sauces, gravies, and hidden carbohydrates that may be included in prepared dishes.
Inform Your Host:
If you're attending a dinner party or gathering, it's considerate to inform your host about your dietary restrictions in advance. This gives them the opportunity to plan a menu that accommodates your keto needs or makes any necessary adjustments to their dishes.
Seek Recommendations and Guides:
There are numerous resources available online, such as keto-friendly restaurant guides and recommendations from nutritionists. These guides often provide specific menu options at popular restaurants that align with a keto diet. Additionally, some restaurants may have dedicated keto sections on their menus, making it easier to make healthier choices.
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Frequently asked questions
The keto diet is a low-carb, high-fat, moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates.
Most restaurants offer meat or fish-based dishes which can be made keto-friendly by replacing high-carb foods with extra vegetables. Bunless burgers, omelettes, and sashimi are also good options.
Foods that are high in carbohydrates such as bread, pasta, rice, potatoes, and sugar should be avoided.
You can search for keto-friendly options on Google and Yelp by using keywords such as "zucchini noodles", "sugar-free", "low carb", and "cauliflower rice". Many restaurants also provide their menus and nutrition facts online.
