Leena Watts
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. Eating out on keto can be challenging, but with some planning and smart choices, you can stick to your keto goals. It's important to know what to eat and what to avoid, and to be prepared to make substitutions. You can opt for meat, fish, or egg-based dishes, load up on healthy fats like olive oil and butter, and choose simple dressings like vinegar and oil. Avoid carbs like bread, pasta, rice, and sugar, and be mindful of hidden ingredients in seemingly safe foods like salads and sauces. Eating out on keto requires staying in control, asking questions, and making smart substitutions to create keto-friendly meals anywhere.
| Characteristics | Values |
|---|---|
| Planning ahead | Check the menu in advance and call the restaurant to confirm if you can make any necessary substitutions |
| Knowing what to eat | Meat, fish, eggs, cheese, avocado, olive oil, butter, broccoli, cauliflower, spinach, nuts, olives, berries, cream, mustard, hot sauce, and spices |
| Knowing what to avoid | Grains, potatoes, sugar, croutons, dressings with added sugars, ketchup, BBQ sauce, vinaigrette, bread, pasta, rice, and desserts |
| Modifying your meal | Ask for extra butter or oil to drizzle on your protein and veggies, ask for sauces on the side, and skip the main course and opt for keto-approved sides instead |
| Asking questions | Don't be afraid to ask about ingredients and substitutions |
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What You'll Learn
- Planning ahead: check the menu and call ahead to confirm substitutions
- Avoid carbs, sugars, and hidden ingredients
- Add a side of healthy fats like avocado, butter, or olive oil
- Ask questions: don't be afraid to inquire about ingredients
- Choose simple dishes with protein, non-starchy vegetables, and healthy fats
Planning ahead: check the menu and call ahead to confirm substitutions
Eating out on a keto diet can be challenging, but with a little planning, it can be a breeze. Knowing what to eat and what to avoid is essential, and this starts with checking the menu in advance. Most restaurants will have their menus available online, so you can decide what to order before you even get to the restaurant. Look for dishes that are high in protein and healthy fats, and avoid anything with bread, pasta, rice, or sugar.
If you're unsure about a particular dish, don't be afraid to call the restaurant ahead of time and ask about substitutions or modifications. For example, you could ask if they can hold the croutons on your salad or serve your chicken with a side of steamed vegetables instead of a starchy side dish. By calling in advance, you can confirm that the restaurant can accommodate your needs and you can feel confident that you're sticking to your keto diet.
When checking the menu, keep in mind that sauces and dressings can often contain hidden sugars and other ingredients that can add unnecessary carbs to your meal. Opt for simple dressings like olive oil and vinegar, or ask for sauces on the side so you can control how much you use. If you're unsure about a particular ingredient, don't be afraid to ask the server for more information. It's also a good idea to bring your own healthy fat options, like olive oil, or butter, to add to your meal.
In some cases, you may not be able to find a keto-friendly dish on the menu. In this case, don't be afraid to get creative. You can always skip the main course and opt for a few keto-approved sides, like a side salad, a side of meat, or low-carb vegetables. Remember, it's all about making smart choices and staying in control of your diet, even when eating out.
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Avoid carbs, sugars, and hidden ingredients
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 the body starts breaking down stored fat into molecules called ketone bodies to use for energy. Therefore, it is important to avoid foods that are high in carbohydrates when eating out on a keto diet.
When eating out on a keto diet, it is important to be mindful of hidden ingredients that can be high in carbohydrates or sugars. Even seemingly safe foods like salads or pot roasts can contain hidden ingredients that can throw you out of ketosis. For example, croutons in a salad or sugar in a sauce can add extra carbohydrates to your meal. It is important to ask questions about the ingredients in your meal to ensure that you are making keto-friendly choices.
One way to avoid hidden ingredients is to choose simple dishes that contain protein, non-starchy vegetables, and healthy fats. Meat plates on the 'starter' menu are ideal for the keto diet, as long as you avoid any accompanying breads or crackers. You can also order a bunless burger or sandwich served over a bed of greens with avocado, olive oil, or other healthy fats. Grilled chicken or fish with steamed vegetables or a salad (without croutons and sugary dressings) is another keto-friendly option.
When in doubt, it is best to skip a dish that may contain hidden ingredients. You can also bring your own healthy fats, such as olive oil, or butter, to add to your meal. Additionally, eating a fatty snack before you go out can help you resist starchy or carb-heavy foods that may be tempting. With a little planning and smart choices, it is possible to stick to your keto goals while enjoying a delicious meal out.
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Add a side of healthy fats like avocado, butter, or olive oil
When eating out on a keto diet, it's important to be mindful of your fat intake, as this is a crucial component of staying in ketosis. One way to ensure you're getting enough healthy fats is to add a side of nutrient-dense foods like avocado, butter, or olive oil to your meal. These fats will help you stay full and satisfied while also providing essential nutrients to support your health.
Avocados, for example, are a great source of monounsaturated fatty acids, which have been linked to improved heart health and reduced inflammation in the body. They're also packed with fibre and potassium, making them a nutritious addition to any keto meal. You can easily add avocado to your meal by ordering it as a side dish or using it as a topping for salads, burgers, or eggs.
Butter, preferably grass-fed and unsalted, is another excellent source of healthy fats. It contains high levels of conjugated linoleic acid (CLA), which has been associated with numerous health benefits, including improved body composition and reduced inflammation. Butter also adds a delicious, creamy texture to your meals and can be used generously in cooking or as a spread on keto-friendly bread or vegetables.
Olive oil, especially extra virgin olive oil, is a cornerstone of the keto diet. It's packed with monounsaturated fats and powerful antioxidants, offering anti-inflammatory benefits and potential protection against heart disease. Use olive oil as a salad dressing, dip your bread in it, or ask for your meal to be cooked in olive oil instead of other vegetable oils.
When dining out, don't be afraid to request extra healthy fats. For instance, ask for an extra pat of butter on your steak or vegetables, or order a side of sliced avocado. These simple additions can make a big difference in ensuring your meal is keto-friendly and nutritionally balanced. Remember, fat is your friend on the keto diet, so embrace these healthy fat options to stay on track and enjoy your dining experience.
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Ask questions: don't be afraid to inquire about ingredients
Eating out while on a keto diet can be challenging, but with some planning and smart choices, you can stick to your keto goals. It's important to know what to eat and what to avoid, and that often means asking questions about ingredients and making special requests.
When choosing a restaurant, opt for places with plenty of protein and vegetable options. Italian, French, American, Greek, and even Indian cuisines can offer keto-friendly dishes, such as dry chicken or kebab-style dishes. Avoid restaurants that heavily feature bread, pasta, rice, and sugary desserts, as these are high in carbohydrates.
Before visiting a restaurant, check the menu online and call ahead to confirm if you can make any necessary substitutions or modifications. This way, you can plan your order and ensure it aligns with your keto diet.
When ordering, don't be afraid to ask questions about ingredients and request customizations. Ask for extra butter, oil, or healthy fats like avocado or olive oil to drizzle over your protein and vegetables. Request sauces and dressings on the side so you can control the amount added to your meal, and avoid anything with added sugars or starches. If you're unsure about a sauce, ask about its ingredients and avoid it if it contains sugar, flour, or other starchy thickeners.
If you're at a buffet, focus on healthy options like salad bars, carving stations, seafood spreads, and vegetable platters. Avoid grains, potatoes, and sugar. If you don't see healthy fats, ask the servers to bring some to your table.
Remember, it's essential to stay in control and make informed choices when eating out on a keto diet. Don't be afraid to inquire about ingredients and make special requests to ensure your meal aligns with your dietary needs.
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Choose simple dishes with protein, non-starchy vegetables, and healthy fats
Eating out on a keto diet can be challenging, but with careful planning and consideration, it is possible to make keto-friendly choices. Here are some tips to choose simple dishes with protein, non-starchy vegetables, and healthy fats while dining out:
Firstly, understand the principles of a keto diet. The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. This diet puts your body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. Therefore, when dining out, look for menu options that align with these principles.
When selecting a dish, focus on protein and non-starchy vegetables. Meat, fish, and eggs are excellent sources of protein and are typically carb-free. Fatty fish like salmon, sardines, and mackerel are especially beneficial due to their high omega-3 fat content, which can help manage blood sugar levels. For vegetarians, eggs are a good option as they are versatile and can be prepared in various ways.
Non-starchy vegetables are also an important component of a keto-friendly meal. Look for options like arugula, asparagus, bell peppers, broccoli, cauliflower, spinach, mushrooms, and zucchini. These vegetables are not only low in carbohydrates but also packed with essential vitamins, minerals, and antioxidants.
In addition to protein and vegetables, include healthy fats in your meal. Avocado, olives, nuts, seeds, and high-fat dairy products like cheese, butter, and cream can provide a good source of healthy fats while keeping you within the keto diet guidelines. When ordering, don't be afraid to make special requests or ask for substitutions to ensure your meal aligns with your dietary needs.
Lastly, be mindful of hidden carbohydrates and unhealthy fats. Sauces, gravies, and dressings can sometimes contain added sugar or starch, so ask about the ingredients or request them on the side. If you're unsure about a particular menu item, opt for simpler preparations that are easier to customize or modify.
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Frequently asked questions
Yes, you can eat out on a keto diet. It just requires a little planning and some smart choices.
Knowing where you’ll be eating in advance allows you to check the menu and call ahead to confirm if you can make any necessary substitutions. Avoid foods that are high in carbs like bread, pasta, rice, and sugary desserts. Choose simple dishes that contain protein, non-starchy vegetables, and healthy fats.
Grilled chicken or fish with a side of steamed vegetables or a salad (without croutons and dressing with added sugars). You can also opt for bunless burgers or sandwiches served with a side salad or vegetable-based "rice".
