Jeffrey Salazar
The ketogenic diet (keto) is a low-carb, high-fat diet that can be challenging to stick to, especially when eating out. However, with some planning and knowledge of what to eat and what to avoid, it is possible to create keto-friendly meals anywhere. This involves checking menus in advance, modifying meals, and asking questions about ingredients. Eating out on keto requires careful ordering, avoiding starchy sides like bread, pasta, rice, and potatoes, and opting for protein-rich dishes with extra vegetables and healthy fats. While it may be difficult to find keto-friendly options at some restaurants, others may offer a variety of suitable choices, such as grilled chicken or fish with steamed vegetables or salad. Ultimately, staying on track with keto while dining out is achievable with preparation and flexibility.
| Characteristics | Values |
|---|---|
| What is the keto diet? | A low-carb, high-fat, moderate-protein diet that causes weight loss and provides health benefits. |
| What to eat on keto? | Meat, fish, eggs, cheese, olives, boiled eggs, nuts, raw veggies, dark chocolate, avocado, butter, olive oil, berries, cream, mushrooms, ham, bacon, sausages, and low-carb smoothies. |
| What to avoid on keto? | Bread, pasta, rice, potatoes, grains, sugar, croutons, dressings with added sugar, sauces with added sugar, starchy sides, beer, fruit juice, tonic water, mixed drinks, and gluten. |
| Tips for eating out on keto | Plan ahead, check the menu in advance, modify your meal, avoid carbs and sugars, add a side of healthy fat, ask questions, choose simple dishes with protein and non-starchy vegetables, avoid breaded or fried foods, and choose grilled or baked options. |
| Tips for social dining on keto | Choose low-carb drinks, avoid tonic water and mixed drinks, opt for wine or liquor, choose dry wines, choose clear liquors, eat before the event, and communicate your dietary needs. |
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What You'll Learn
Planning ahead
Choose the Right Restaurant:
Before deciding on a restaurant, do your research. Use restaurant finder apps or search engines to look for keto-friendly options in your area. Check the menus of different restaurants online and scan them for keto-friendly dishes. Avoid restaurants that primarily serve high-carb foods like bread, pasta, rice, and sugary desserts. Opt for places with plenty of protein and vegetable options, such as Italian, French, American, Greek, or even Indian cuisine.
Check the Menu in Advance:
Once you know the restaurant, take a closer look at their menu. Most restaurants offer meat, fish, or egg-based dishes that can be easily modified to fit your keto needs. Look for simple dishes containing protein, non-starchy vegetables, and healthy fats. Avoid starchy sides like potatoes, rice, or bread, and be cautious of hidden carbs in sauces and dressings.
Call Ahead or Make Special Requests:
If you're concerned about the menu options, don't hesitate to call the restaurant in advance. Inquire about possible substitutions or modifications to make your meal keto-friendly. You can also ask about bringing your own keto-approved food to the restaurant. If you're dining at a friend's home, consider discussing your dietary needs with them beforehand. That way, they can accommodate your keto requirements.
Bring Your Own Keto-Friendly Snacks:
Eating a keto-friendly snack before heading out can help reduce the chance of feeling too hungry and making impulsive food choices. Nuts, olives, cheese, or a keto-friendly smoothie can curb your appetite and make it easier to stick to your plan.
Modify Your Meal:
When ordering, don't be afraid to make special requests. Ask for any non-keto items to be removed and replaced with grilled vegetables, avocado, or a side salad. Opt for meat, fish, or egg-based dishes and add extra healthy fats like avocado, butter, or olive oil. Choose simple dressings like olive oil and vinegar, and request sauces on the side to control the amount you use.
By planning ahead and making thoughtful choices, you can enjoy eating out while adhering to your keto diet. Remember to stay informed, ask questions, and make modifications to create delicious and keto-friendly meals.
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Modifying meals
Choose Simple Dishes with Protein and Non-Starchy Vegetables
Select meals that primarily consist of protein and non-starchy vegetables. Meat, fish, and eggs are excellent choices. For example, grilled chicken or fish with steamed vegetables or a side salad without croutons or sugary dressings. If you're at a restaurant that serves bread or crackers with the meal, simply avoid those.
Replace High-Carb Sides with Extra Vegetables
Most restaurants offer meals with a protein and a starchy side, like potatoes or rice. Ask the server to replace these with extra grilled vegetables, avocado, or a salad with olive oil. You can also add healthy fats like avocado, butter, or cheese to your meal to increase your fat intake, which is essential on the keto diet.
Be Mindful of Sauces and Dressings
Many sauces and salad dressings contain added sugars and other ingredients that can increase your carbohydrate intake. Stick to simple dressings like olive oil and vinegar, or ask for sauces on the side so you can control the amount you use. Some sauces, like ketchup, are mostly carbohydrates, so it's best to avoid them.
Avoid Breaded or Fried Foods
These foods are usually coated in carbohydrates, so it's best to choose grilled or baked options instead. If you're unsure about the cooking method or glaze, ask for it to be served separately so you can control your carb intake.
Plan Ahead
If possible, check the menu of the restaurant in advance. This will allow you to identify keto-friendly options and make informed choices. If you're attending a dinner party or gathering, consider sharing your dietary restrictions with the host beforehand so they can accommodate your needs.
Ask Questions
Don't be afraid to ask questions about the ingredients in your meal. This is important to avoid hidden carbohydrates that could affect your ketosis. Ask about the presence of sugars, starches, or non-keto items, and don't be afraid to make special requests to modify your meal.
Remember, when in doubt, skip it. It's better to stay in control of your dietary choices and make modifications when necessary to ensure you stay on track with your keto diet.
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Avoiding carbs and sugars
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, about 5% to 10% of energy intake is from carbohydrates. To stay in ketosis, it is recommended to stay under 20 to 40 grams of carbohydrates per day.
Plan Ahead
Before going to a restaurant, check the menu online and call ahead to confirm if you can make any necessary substitutions. Knowing what to expect and what adjustments you may need to make will help you stay in control and make following your keto diet easier.
Choose Simple Dishes with Protein and Non-Starchy Vegetables
Opt for dishes with a high protein content, such as meat or fish, and non-starchy vegetables. Avoid starchy sides like bread, pasta, potatoes, and rice, and ask for extra vegetables or a side salad instead.
Be Mindful of Sauces and Dressings
Many sauces and salad dressings contain added sugars and other ingredients that can increase your carbohydrate intake. Stick to simple dressings like olive oil and vinegar, or ask for sauces on the side so you can control the amount added to your meal.
Avoid Breaded and Fried Foods
These foods are usually coated in carbohydrates. Instead, choose grilled or baked options to keep your carb intake low.
Add Healthy Fats
Remember that the keto diet is not just about reducing carbs but also about increasing healthy fats. If your meal seems lacking in fat, consider adding a side of avocado, olives, or cheese. You can also ask for extra butter or olive oil to drizzle over your protein and vegetables.
Avoid Sugary Drinks and Desserts
When ordering drinks, choose dry wine, liquor, or spirits instead of tonic water, mixed drinks, or beer, which are high in sugar or carbohydrates. For dessert, opt for a cheese board or berries with cream instead of sugary options.
Remember, it is okay if you don't eat 100% keto all the time. You can always get back on track with the next meal.
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Adding healthy fats
The keto diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. It is recommended that 55%–60% of daily calories should come from fat to stay in ketosis. This equates to approximately 122–133 grams of fat per day for someone consuming 2,000 calories.
Healthy fats that can be added to the keto diet include:
Avocados
Avocados are a versatile and healthy fat source for keto dieters. They can be eaten plain, added to salads, or mashed in the shell with cilantro, lime juice, and salt for a quick guacamole. Avocado oil is also a healthy fat option and can be used in salad dressings or added to hot drinks.
Nuts and seeds
Nuts and seeds are a good source of healthy fats and can be eaten as a snack or added to smoothies or salads. Nut butter, such as almond or macadamia nut butter, can also be added to hot drinks or smoothies for a boost of healthy fat.
Oily fish
Oily fish such as salmon, tuna, mackerel, sardines, and albacore are rich in omega-3 fatty acids and contain more healthy fats than white fish. Aim to eat at least two 3-ounce servings of fatty fish per week.
Eggs
Eggs are a great source of healthy fats and can be enjoyed in many forms, including hard-boiled, soft-boiled, poached, fried, or scrambled. They can also be added to avocado toast for a more keto-friendly breakfast option.
Butter and oils
Grass-fed butter and oils such as extra-virgin olive oil, avocado oil, and sesame oil can be used to cook vegetables or added to hot drinks for a boost of healthy fat.
Fat bombs
Fat bombs are bite-sized balls containing high-fat ingredients like cream cheese, nut butters, coconut oil, and other indulgent additions. They can be frozen and eaten as a snack when needed.
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Knowing what to eat and what to avoid
The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It is important to know what to eat and what to avoid when following this diet, especially when eating out. Here are some guidelines:
What to Eat
When eating out on a keto diet, it is important to plan ahead and make smart choices. Choose a restaurant that offers a variety of protein and vegetable options. Meat, fish, and egg-based dishes are ideal. Order extra vegetables instead of carbs or starches, and add healthy fats like avocado, olive oil, butter, or cheese. Non-starchy vegetables such as spinach, broccoli, or cauliflower are good options. Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fats and can improve blood sugar levels.
What to Avoid
Avoid high-carb foods such as bread, pasta, rice, potatoes, and sugary desserts. Be cautious of sauces and salad dressings, as they often contain added sugars and carbs. Stay away from anything "breaded" or "fried," as these are usually coated in carbs. Instead, choose grilled or baked options. Watch out for hidden ingredients in seemingly safe foods like salads; always check for croutons, bread, or dressings with added sugars.
Customizing Your Meal
You can modify your meal by replacing high-carb items with keto-friendly options. For example, ask for a bun-less burger or a sandwich wrapped in lettuce instead of bread. If a dish includes potatoes or rice, request extra vegetables or a side salad instead.
Drinks and Desserts
When it comes to drinks, choose low-carb options like water, sparkling water, tea, or coffee. Alcoholic beverages such as dry wines (Cabernet Sauvignon, Merlot), champagne, or clear liquors (gin, vodka) are also keto-friendly in moderation. Avoid tonic water, mixed drinks, and most beers, as they are high in sugar or carbs. For dessert, opt for a cheese board or berries with cream instead of sugary treats.
Remember, planning and customization are key when eating out on a keto diet. Don't be afraid to ask questions and make special requests to ensure your meal aligns with your dietary needs.
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Frequently asked questions
The keto diet is a low-carb, high-fat, and moderate-protein diet. The aim is to force the body into using ketone bodies, a type of fuel produced by the liver from stored fat, as its main energy source instead of glucose from carbohydrates.
Keto-friendly foods include meat, fish, eggs, cheese, nuts, raw veggies, berries, and dark chocolate.
It is important to plan ahead and know what to eat and what to avoid. Check the menu online in advance and call the restaurant to confirm if you can make substitutions. Avoid high-carb foods like bread, pasta, and rice, and replace them with grilled veggies, avocado, or salad. Ask for sauces on the side and avoid sugary dressings.
Water, sparkling water, tea, and coffee are all good options. Alcoholic beverages like champagne, dry wine, light beer, and spirits are also keto-friendly in moderation.
