Leena Watts
The ketogenic, or keto, diet is a highly restrictive, low-carb, high-fat, and moderate-protein diet. Eating out on a keto diet can be challenging, but with some planning and smart choices, it is possible to stay keto while dining out. Before choosing a restaurant, it is advisable to check the menu online and call ahead to confirm if any necessary substitutions can be made. When ordering, opt for simple dishes with protein, non-starchy vegetables, and healthy fats. Avoid bread, pasta, rice, and other high-carb foods, and be mindful of hidden sugars in sauces and dressings. Fast food can also be made keto-friendly by omitting the bun and high-carb ingredients. Eating out on a keto diet requires discipline, but with some adjustments, it is possible to enjoy a delicious meal while staying true to your dietary goals.
| Characteristics | Values |
|---|---|
| Eating out on keto | Possible with planning and smart choices |
| Keto-friendly restaurants | Find using Yelp, Google, etc. with keywords like "keto-friendly" |
| Menu options | Choose simple dishes with protein, non-starchy vegetables, and healthy fats |
| Preparation | Check the menu in advance, call to confirm substitutions |
| Fast food | Omit high-carb ingredients like bread, noodles, rice, and sweetened sauces |
| Salads | Avoid sugary dressings, croutons; add olive oil, lemon, salt, pepper |
| Buffets | Set rules, avoid breaded/sauced foods, focus on meat, fish, vegetables |
| Social situations | Share food preferences with the host in advance, or have an excuse ready |
| Drinks | Alcohol is possible on keto |
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What You'll Learn
Planning ahead
Research the Restaurant
Before you go out, take some time to research the restaurant's menu online. This will allow you to identify any potential keto-friendly options and make more informed choices. Many restaurants now offer their menus online, so you can easily scan for dishes that fit your keto diet. If you're unsure about any ingredients or want to make substitutions, don't hesitate to call ahead and inquire about their flexibility. Knowing your options in advance will make it easier to stick to your keto plan.
Choose Simple, Customizable Dishes
When selecting a dish, opt for simplicity. Choose dishes that are primarily composed of protein, non-starchy vegetables, and healthy fats. Meat plates, grilled chicken or steak, and fish are often good choices. Avoid dishes with multiple ingredients or complex sauces, as they may contain hidden carbs. Stay away from anything “breaded” or “fried," and be cautious with sauces and salad dressings, as they often contain added sugars and unnecessary carbs. Ask for sauces and dressings on the side so you can control the amount you use, or stick to simple dressings like olive oil and vinegar.
Be Mindful of Sides
Sides can make or break your keto goals. Instead of fries or potatoes, opt for grilled or roasted vegetables, such as zucchini, broccoli, cauliflower, or leafy greens. These provide essential fibre and can be made more keto-friendly with added butter or olive oil. Avocado, cheese, and eggs are also excellent side choices, providing healthy fats and keeping you satiated.
Buffet Strategies
If you're dining at a buffet, set some ground rules for yourself before filling your plate. Focus on meat, fish, and vegetable options, and avoid breaded items and unidentified sauces. Take smaller portions to avoid overeating, and go back for seconds if you're still hungry after 20 minutes. Drink water with every few bites to aid satiety and digestion.
Prepare for Social Gatherings
If you're attending a dinner party or social gathering, consider sharing your food preferences with the host beforehand. They may be accommodating and appreciate the advance notice. If you'd like to keep your dietary choices private, prepare a truthful excuse for declining certain foods. Offer to bring a keto-friendly dish to contribute to the meal and ensure you have options that align with your diet.
Fast Food Options
When it comes to fast food, opt for meat and cheese-based options and customise your meal by omitting high-carb ingredients. Ask for detailed nutritional information to make informed choices. For example, at McDonald's, you can choose the Egg and Sausage Patty from the Big Breakfast and skip the hash brown and biscuit. At In-N-Out Burger, you may be able to replace the bun with lettuce.
Remember, planning is essential to staying keto when eating out. With a little preparation and flexibility, you can make informed choices and enjoy delicious meals while adhering to your keto goals.
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Choosing keto-friendly restaurants
Research in Advance
Knowing where you will be dining ahead of time is advantageous. You can check the menu online and call the restaurant to inquire about any necessary substitutions or accommodations for your keto diet. This proactive approach ensures you are well-informed about your options and can make adjustments as needed.
Utilize Online Resources
Take advantage of online tools such as restaurant finder apps or search engines. Try searching for keywords like "keto-friendly" or "keto restaurants" in your area. These searches will yield valuable information, including contact details, websites, photos, and user reviews. However, remain discerning, as not all search results may perfectly align with your keto requirements.
Opt for Simple Dishes
When dining out, choose simple dishes that emphasize protein, non-starchy vegetables, and healthy fats. Meat plates on the starter menu are ideal, but remember to avoid any accompanying breads or crackers. Grilled or baked options are preferable to keep your carb intake low. Chicken, steak, and fish are all excellent keto-friendly choices.
Be Mindful of Sauces and Dressings
Many sauces and salad dressings contain added sugars and unnecessary carbohydrates. Stick to simple dressings like olive oil and vinegar, or request sauces on the side so you can control the portion size. Avoid barbecue sauce, as it tends to be high in sugar. Hot sauces and salsas are generally good choices.
Customize Your Meal
Don't be afraid to make special requests or substitutions. Ask the server to remove non-keto items like potatoes or rice and replace them with grilled vegetables, avocado, or a side salad dressed with olive oil. You can also add extra healthy fats to your meal, such as avocado, egg, or a drizzle of olive oil over your vegetables.
Buffet Strategies
If you find yourself at a buffet, set some ground rules before filling your plate. Avoid breaded items and unidentified sauces. Focus on meat, fish, and vegetable options. Take smaller portions to avoid overeating, and go back for seconds if you're still hungry after a short break. Remember to eat slowly and mindfully.
Remember, with a little planning and flexibility, you can enjoy dining out while adhering to your keto diet.
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Understanding what to eat and what to avoid
What to Eat
When eating out on a keto diet, it's important to focus on high-fat, moderate-protein, and low-carbohydrate options. Here are some specific recommendations:
- Meat and protein: Opt for grilled or baked meat options such as chicken, steak, fish, or shrimp. Avoid breaded or fried meats, as they are usually coated in carbs.
- Vegetables: Go for non-starchy, low-carb vegetables like green beans, broccoli, zucchini, cauliflower, spinach, and salad greens. Avoid starchy vegetables like corn, potatoes, and sweet potatoes.
- Healthy fats: Include foods like avocado, olive oil, butter, cheese, and eggs in your meal to boost your healthy fat intake.
- Sauces and dressings: Stick to simple dressings like olive oil and vinegar. Avoid sugary sauces and ask for sauces on the side to control the amount you use.
- Customise your meal: Don't be afraid to make substitutions. For example, swap French fries for greens or ask for your meal to be wrapped in lettuce instead of bread.
Where to Eat
- Buffets: While buffets can be challenging due to the abundance of carb-heavy options, you can still make keto-friendly choices. Focus on meat, fish, and vegetable options, and avoid grains, potatoes, and sugar.
- Fast-food restaurants: Opt for fast-food meals based on meat and cheese, but omit high-carb ingredients like bread, noodles, and rice. Customise your meal to fit your keto requirements.
- Keto-friendly restaurants: Use restaurant finder apps or search engines to locate keto-friendly restaurants in your area. However, remember to do your research, as some "keto-friendly" options may not fit your specific needs.
What to Avoid
- High-carb foods: Stay away from bread, pasta, rice, potatoes, and other starchy foods.
- Sugar: Avoid sugary sauces, dressings, and desserts. Be mindful of hidden sugars in seemingly safe options like yogurt or fruit.
- Barbecue sauce: It is typically full of sugar.
- Breaded or fried foods: These are usually coated in carbs and should be avoided.
- High-carb vegetables: Steer clear of carrots, corn, beets, and other high-carb and high-sugar vegetables.
- Fruit: All fruits contain carbs, so it's best to avoid them or stick to small portions of berries.
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Eating at a buffet
Eating out at a buffet while trying to stick to a keto diet can be challenging, but it is possible. Here are some tips to help you navigate the buffet and make keto-friendly choices:
Before you go:
- If possible, check the buffet restaurant's menu online in advance. Many restaurants now offer their menus online, allowing you to plan your meal and identify keto-friendly options.
- Set some rules for yourself before arriving at the buffet. Decide which foods you will avoid and what your keto-friendly options are.
At the buffet:
- Focus on high-fat, vegetable, and protein-rich foods. Meat, fish, and certain vegetables are usually good choices.
- Avoid starchy foods like bread, pasta, rice, and potatoes. Stay away from anything breaded or fried, as these are typically loaded with carbs.
- Be cautious of sauces and dressings, as they often contain added sugars and unnecessary carbs. Stick to simple dressings like olive oil and vinegar, or ask for sauces on the side so you can control the amount.
- Take your time and chew slowly. It can be tempting to overeat at a buffet, but eating slowly will help you feel satisfied with smaller portions.
- Drink water throughout your meal. This can help you feel fuller and avoid overeating.
Remember, when eating keto at a buffet, it's important to be deliberate and intentional with your choices. While it may require some extra effort, it is possible to enjoy a buffet while sticking to your keto diet.
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Keto-friendly fast food
Eating keto-friendly meals at fast-food restaurants is possible. Many fast-food chains now offer keto-friendly options that are both convenient and delicious. Here are some tips and suggestions for keto-friendly fast food:
Tips for Ordering Keto-Friendly Fast Food:
- Customise your order: Fast-food chains often offer customisable options, allowing you to adjust your order to fit keto guidelines. For example, you can skip the bun or bread and opt for a lettuce wrap instead.
- Choose simple dishes: Opt for dishes that contain protein, non-starchy vegetables, and healthy fats. Meat plates on the 'starter' menu are ideal for the keto diet, but avoid any accompanying breads or crackers.
- Avoid sauces and dressings: Many sauces and dressings contain added sugars and unnecessary carbs. Stick to simple dressings like olive oil and vinegar, or ask for sauces on the side so you can control the amount.
- Be mindful of carbs: Stay clear of anything "breaded" or "fried," as these are usually coated in carbs. Choose grilled or baked options instead.
- Check the menu in advance: Knowing the menu options beforehand allows you to make informed choices and, if needed, call ahead to confirm possible substitutions.
- Burrito bowls: Many fast-food restaurants offer burrito bowls that can be made keto-friendly. Opt for a bowl with grilled meat, cheese, guacamole, sour cream, and fajita vegetables.
- Salads: Salads can be a great keto option, but be mindful of toppings and dressings. Choose olive oil and vinegar or simple lemon as a dressing, and avoid croutons and sugary toppings.
- Grilled chicken: Grilled chicken from places like KFC is a low-carb option and can be a healthy choice when paired with the right sides.
- Bunless burgers: You can order a burger without the bun at many fast-food places, such as McDonald's cheeseburger or the Shackburger from Shake Shack.
- Mediterranean Bowl: Freshii's Mediterranean Bowl is packed with grilled chicken, feta, olives, cucumber, tomatoes, and fresh greens. Just remember to skip the quinoa or any other high-carb grains.
- Breakfast options: Egg and sausage options like the Egg and Sausage McMuffin from McDonald's or traditional breakfast combinations like bacon, sausage, and eggs are often keto-friendly.
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Frequently asked questions
Eating out on keto can be challenging, but with a little planning and some smart choices, it is possible to stay on track. Check the menu in advance and confirm with the restaurant if you can make any necessary substitutions. Choose simple dishes with protein, non-starchy vegetables, and healthy fats. Avoid bread, pasta, rice, and other high-carb foods.
Keto-friendly options when eating out include burrito bowls, salads with meat and vegetables, grilled or baked chicken, steak, and fish. Fast-food restaurants may also offer keto-friendly options, such as cheeseburgers without the bun and high-sugar condiments or egg and sausage patties without the hash browns and biscuit.
Some tips for staying keto when eating out include avoiding sauces and salad dressings with added sugars, choosing grilled or baked options instead of fried or breaded foods, and adding extra healthy fats like avocado, olive oil, or butter to your meal. If there are no keto-friendly entrees on the menu, consider creating your own meal from a la carte sides.
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