Keto On The Go: Making It Work Outside Home

The ketogenic diet is a high-fat, low-carb eating plan that can be tough to start. It involves reducing your carbohydrate intake and replacing it with healthy fats, which can help your body use fat for energy, encouraging weight loss and reducing the risk of certain health issues. The keto diet is often used to reduce the frequency of epileptic seizures in children, and it has also been tried for weight loss. However, it is not meant to be a long-term solution and is best used as a short-term dietary change to jumpstart weight reduction.

While the keto diet has gained popularity, it may not be suitable for everyone due to its restrictive nature and potential side effects. It is important to consult a doctor and a registered dietitian before starting the keto diet, as it may not be safe for everyone.

Keto-friendly eating out

Eating out while on a keto diet can be challenging, but many restaurants now offer keto-friendly options. Here are some tips and suggestions for keto-friendly eating out:

Understanding Keto Diet and Macronutrient Ratios

The keto diet is a very low-carb, moderate-protein, and high-fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat, putting your body into a metabolic state called ketosis. The standard ketogenic diet (SKD) typically limits carbs to 20-50 grams per day and consists of 70% fat, 20% protein, and only 10% carbs. There are also other variations of the keto diet, such as the cyclical ketogenic diet (CKD) and targeted ketogenic diet (TKD).

Tips for Dining Out on a Keto Diet

When dining out on a keto diet, it's important to be mindful of hidden ingredients and sauces that may contain carbohydrates. It's best to choose simply prepared proteins, such as grilled poultry, fish, or meat without sauce, and combine them with non-starchy vegetables like zucchini, broccoli, or leafy greens. Then, add healthy fats like extra-virgin olive oil, avocado, nuts, and cheese to optimise fat intake while keeping carbohydrate intake low. Smart choices include bunless burgers, steak tips, grilled fish, or bunless sandwiches served with salad or vegetable sides.

Keto-Friendly Restaurant Options

• Jimmy John's: Offers "Unwich" options, replacing the bread with a lettuce wrap, with 10 grams of net carbs or less.
• Chipotle: Create your own keto-friendly bowl or salad with meat, veggies, cheese, guacamole, and salsa. They also offer a Keto Salad Bowl.
• Wendy's: Modify your order by removing the bun, ketchup, onions, and barbecue sauce from burgers, or opt for a grilled chicken salad with a creamy dressing and no croutons.
• El Pollo Loco: The Pollo Fit Menu features keto-friendly options like the Double Chicken Avocado Salad and the World's First Keto Burrito.
• Chick-fil-A: Offers grilled nuggets, Cobb Salad (with modifications), and a Kale Crunch Side.
• In-N-Out: The "Not So Secret Menu" includes the option to order any burger "Protein Style," which comes wrapped in lettuce instead of a bun.
• Popeye's: Blackened Tenders (which aren't breaded) and green beans are keto-friendly options.
• Slim Chickens: Grilled chicken strips, chicken wings, and side salads are low-carb choices.
• Qdoba: Offers the Smoked Brisket Keto Bowl, or you can create your own keto-friendly bowl or salad with available meats, veggies, cheese, and salsas. They also offer low-carb Mexican Cauliflower Mash.
• Noodles & Company: Offers zucchini noodles, so you can customise several dishes to be keto-friendly.
• Olive Garden: You can replace pasta with a large portion of broccoli or opt for grilled salmon with steamed broccoli. Their salad without croutons is also keto-friendly.
• Buffalo Wild Wings: Traditional wings are carb-free when plain, and the dry seasonings contain just 1 carb each for a 6-piece wing order.
• Outback Steakhouse: Choose grilled entrées with non-starchy sides, avoiding sugary glazes or sauces. Their entrée salads can also be made keto-friendly with modifications.
• LongHorn Steakhouse: Offers keto options like steaks, grilled salmon, pork chops, and salads. Avoid sugary glazes, barbecue sauce, and breading. Keto-friendly sides include Brussels sprouts, asparagus, and broccoli.
• Texas Roadhouse: Stick to steak, chicken, salmon, bunless burgers, and salads. Keto-friendly sides include sautéed mushrooms, house salads, and green beans.
• Chipotle: Create a "Lifestyle Bowl" with a supergreens mix, choice of meat (chicken or carnitas have the lowest carbs), guacamole, cheese, salsa, and skip the vinaigrette.
• Chili's: Offers bunless burgers, steak, grilled chicken, fish, entrée salads, and fajitas (without tortillas or sides).
• Golden Corral: Buffet-style restaurant with keto-friendly options like salad, sirloin steak, roasted turkey, baked fish, broccoli, Brussels sprouts, and cabbage.

Takeout Options

If you're looking for takeout options, here are some suggestions:

• Sashimi or tartar
• Prime rib with extra veggies instead of potatoes
• Sandwiches without the bread, such as olive burgers, French dips, or chicken bacon ranch wraps
• Poke bowls with greens instead of rice
• Greek food: Chicken shawarma, hummus, and salad
• Mexican food: Get your choice of meat and toppings in a dish instead of tortillas, and add guacamole
• Chinese food: Peking duck with raw cabbage and onions, avoiding the sauce and pancake tortilla
• Wings: Traditional wings from places like Buffalo Wild Wings, Roosters, or Quaker Steak
• Pizza: Some places offer pizza bowls or keto crusts, or you can make your own pizza at home using keto-friendly ingredients
• Brazilian steakhouse: Texas de Brazil offers herb-marinated pork loin, filet mignon, chicken breast wrapped in bacon, and various cheeses and vegetables

Keto diet misconceptions

The keto diet is a low-carb, high-fat diet that has gained popularity for its potential benefits for weight loss and blood sugar control. However, there are several misconceptions about the keto diet that may make it more challenging to follow and increase the risk of unpleasant side effects. Here are some common keto diet misconceptions debunked:

Myth 1: You can eat as much bacon as you want

Reality: Keto calls for prioritising unsaturated fat in your diet.

While the keto diet is indeed high in fats, it's important to prioritise healthy unsaturated fats like avocados, olive oil, and nuts. Saturated fats like bacon and sausage should be limited.

Myth 2: You can go on and off the keto diet and still keep the weight off

Reality: Keto cycling is more likely to lead to regaining lost weight.

To reap the benefits of the keto diet, it's important to be consistent. Switching between the keto diet and a high-carb diet won't allow your body to sustain the benefits of ketosis.

Myth 3: Everyone has the same carb needs on keto

Reality: Carb needs depend on individual health factors.

The number of carbs you should consume on the keto diet depends on factors like physical activity levels and personal health. It's recommended to consult a dietitian who can calculate your specific nutritional needs.

Myth 4: You can't eat fruits and vegetables on keto

Reality: Fruits and vegetables are important sources of vitamins, antioxidants, and fibre.

While fruits and vegetables are sources of carbohydrates, they are also important for providing essential nutrients and preventing constipation, a common side effect of the keto diet. Non-starchy vegetables like zucchini, cauliflower, cucumbers, and berries are recommended.

Myth 5: The keto diet is a high-protein diet

Reality: The keto diet is low-carb and does not emphasise high protein intake.

While protein is a part of the keto diet, it should be consumed in moderation as excess protein can be converted into glucose, disrupting ketosis.

Myth 6: The keto diet is the best way to lose weight

Reality: There is no one-size-fits-all diet for weight loss.

The keto diet may not be the best approach for everyone. It's important to consult a healthcare professional before starting any diet to determine the best approach for your individual needs and goals.

Keto side effects

The keto diet has been linked to several side effects, some of which can be serious. Here are some of the most common and notable side effects of the keto diet:

Keto Flu

When starting the keto diet, some people experience what is known as "keto flu," which includes symptoms such as an upset stomach, headache, fatigue, and exercise tolerance difficulties. These symptoms typically occur as the body adjusts to the low-carb, ketogenic state and usually resolve within a few days to weeks.

Gastrointestinal Issues

Constipation, diarrhea, nausea, and vomiting are common side effects of the keto diet. Diarrhea, in particular, is more frequent and may be due to the body's difficulty in absorbing the high-fat content of keto-friendly foods.

Kidney Stones

The keto diet's focus on animal-based and high-fat foods may increase the risk of kidney stone formation. For individuals with existing kidney disease, the keto diet can lead to further long-term kidney damage and worsen metabolic acidosis.

Ketoacidosis

Ketoacidosis is a dangerous condition that can occur when there is a buildup of too many ketones in the blood, making it acidic. This can be life-threatening for individuals with type 1 diabetes due to their lack of insulin to use glucose.

Reduced Athletic Performance

Research has shown that athletes who followed a ketogenic diet for four days performed worse on high-intensity cycling and running tasks compared to those on a high-carb diet.

Vitamin and Mineral Deficiencies

The keto diet may lead to lower intake of important nutrients, including folate, thiamin, and vitamins A, B6, B12, C, E, and K. This is because many fruits and vegetables, which are rich sources of these nutrients, are limited or eliminated on the keto diet.

Dehydration

The keto diet can cause water loss before fat loss, which can lead to dehydration if not properly managed.

High Cholesterol

The keto diet's high-fat content, especially saturated fats, can lead to increased levels of LDL ("bad") cholesterol, which is a risk factor for heart disease.

Fuzzy Thinking and Mood Swings

Low-carb diets like keto may cause confusion and irritability as the brain functions optimally with glucose from healthy carbohydrates as its energy source.

While the keto diet has been associated with these side effects, it's important to note that the severity and duration of these effects can vary among individuals. Additionally, the keto diet has been linked to several potential health benefits, including weight loss, improved blood sugar control, and reduced seizure frequency in epilepsy. However, it is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

Keto-friendly foods

A keto diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and improved blood sugar control. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbs.

Animal Proteins

Fish and shellfish are keto-friendly, being carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and albacore tuna are fatty fish that are high in omega-3 fats, which improve hemoglobin A1c levels and are linked to a decreased risk of chronic disease and improved mental health. Meat and poultry are also staple foods on the keto diet, being carb-free and rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, being very low in carbs and high in fat and protein. Plain Greek yogurt and cottage cheese are also nutritious, high-protein foods that can be eaten in moderation on keto. Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron. Other keto-friendly leafy greens include lettuce, arugula, escarole, bok choy, mustard greens, Swiss chard, and cabbage.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. Avocados are high in monounsaturated fat and potassium, and one study found that consuming one avocado per day improved heart health risk factors.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. Berries, particularly raspberries and strawberries, are low in carbs and high in fiber and antioxidants. Dark chocolate and cocoa powder are also keto-friendly, as they are high in antioxidants and may reduce the risk of heart disease.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can improve alertness and mood and reduce the risk of diabetes.

Unsweetened Sparkling Water

Unsweetened sparkling water is a keto-friendly alternative to soda, being refreshingly fizzy and generally free of sugar or sweeteners.

Keto exercise

Keto and Exercise

When you start a keto diet, your workouts will likely feel harder because your body will only have access to carbohydrates as fuel. For most people, carbs are the number one source of energy during workouts. Without them, there’s just not enough energy to get through an intense session.

However, there is no reason why you can't exercise while following a keto diet. By adjusting your workout routine and making sure you fuel yourself properly before exercising, you can achieve great results.

Benefits of Exercising in Ketosis

• Your body can burn both carbohydrates and fat for energy. If you don't have carbs available, your body will naturally look to its fat stores to support your workout.
• Since your body is using fat as its primary source of energy during keto workouts, it also moderates blood glucose levels more easily than when it relies on carbs, which create fluctuations in blood sugar levels.
• Some athletes have reported improved muscle recovery after working out while in ketosis, perhaps because they are using fat stores, not carbs, as the primary source of fuel.

Keto-Friendly Exercises

Aerobic exercises

Aerobic exercises help put your body into an energy deficit, meaning you are burning more calories than you are taking in.

High-intensity workouts

These are great for building muscle mass.

Flexibility exercises

Flexibility exercises such as yoga help to reduce post-workout pain by maintaining healthy joints and muscles while decreasing stress levels.

Stability exercises

Exercises such as Pilates or balance training prevent injury and increase your coordination. This can be helpful if you’re doing high-intensity workouts or if you are a beginner who may lack neuromuscular control.

The Keto Workout Meal Plan

Magnesium-rich foods

Magnesium is one of the electrolytes you’re likely to lose through sweat and urine. Dark green vegetables such as spinach, kale, and broccoli are the best sources of magnesium.

Potassium-rich foods

Your kidneys may excrete more potassium than usual when you’re on a ketogenic diet plan. This loss can lead to fatigue and cramps during workouts. Meats, fish, and avocados contain high amounts of potassium, while most fruits, vegetables, and nuts provide moderate amounts.

Amino acids

Amino acids are the building blocks of protein, and they’re essential for building muscle tissue. Make sure these amino acids aren’t all taken up by your muscles, leaving none left for other body functions or the production of more proteins.

Dietary fats

Dietary fats are essential for producing testosterone and boosting overall energy levels to help you perform better in the gym. They also aid in maintaining healthy skin and hair while promoting longevity in general. You can get dietary fat from both animal products like beef or pork, as well as plant sources like coconut oil or avocado.

Creatine supplements

Since your body will be using stored carbohydrates during the first few days of ketosis, it may be able to use creatine supplements to recover from the loss in its muscle tissue. Always speak with your doctor first before taking any creatine supplement.

Frequently asked questions