Keto Night Out: Smart Food Choices For Fun Evenings

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The diet aims to put the body into a metabolic state called ketosis, where the body uses stored fat as energy instead of carbohydrates. While on the keto diet, it is important to be mindful of your intake of protein and to avoid foods such as bread, rice, pasta, and beer.

So, what can you eat on a night out? Here are some keto-friendly options:

- Fish and seafood, such as salmon, shrimp, and lobster

- Meat and poultry, including turkey, beef, and chicken

- Non-starchy vegetables like broccoli, cauliflower, zucchini, and bell peppers

- Avocados

- Berries

- Nuts and seeds

- Eggs

- High-fat dairy products

- Oils such as olive, avocado, and coconut oil

- High-cocoa chocolate

- Coffee and tea without sugar

Avoid starchy sides like bread, pasta, potatoes, and rice

Starchy foods are a no-go on the keto diet. The keto diet is an extremely low-carb, high-fat diet. The goal is to reach a metabolic state called ketosis, where the body burns fat instead of carbs for energy. So, if you're on a night out and want to stick to keto-friendly foods, it's best to avoid starchy sides like bread, pasta, potatoes, and rice.

Bread is a refined carb that is high in carbs and low in nutrients. White bread, in particular, could prevent your body from reaching a ketogenic state due to its high carb content. One slice of white sandwich bread contains 27.3 grams of carbs.

Pasta is another refined carb that is off-limits on the keto diet. It is also high in carbs and can quickly exceed your daily carb allowance.

Potatoes are starchy vegetables that are nutritious but have a high carb content. Both white and sweet potatoes should be avoided on the keto diet as they can hinder ketosis. A medium-sized potato contains 33 grams of net carbs.

Rice is a staple food in many cuisines, but it is also high in carbs. A cup of cooked rice has around 36 grams of net carbs.

So, what can you eat on a night out if you're following a keto diet? Here are some tips and alternatives:

• Opt for non-starchy vegetables: Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are excellent low-carb options.
• Choose high-fat proteins: Meat, poultry, fish, and eggs are keto-friendly and will keep you feeling full.
• Go for healthy fats: Avocado, nuts, seeds, and olive oil are great choices.
• Be cautious with fruits: Some fruits like berries are lower in carbs and can be enjoyed in moderation. However, high-sugar fruits like bananas, mangoes, and grapes should be avoided as they can spike your blood sugar.
• Indulge in dark chocolate: Dark chocolate with 70% or higher cacao content is a good option for satisfying your sweet tooth.

Choose keto-friendly drinks like water, tea, coffee, and dry wine

When eating out on a keto diet, it's important to remember that 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 should come from carbohydrates. So, what drinks can you choose that are keto-friendly?

Water is always a great choice and can be enjoyed plain or sparkling. It has no carbs and is a fantastic way to stay hydrated, which is essential on the keto diet. You can also add a sprinkle of salt to your water if you are experiencing keto flu or a headache.

Unsweetened tea and coffee are also excellent keto-friendly options. They contain zero carbs and calories, so you can drink them freely. If you want to add some flavour to your tea or coffee, choose keto-friendly additions such as heavy cream, unsweetened plant-based creamers, zero-calorie sweeteners, or sugar-free flavouring syrups. Avoid high-carb additions like regular milk, sweetened creamers, sugar, and honey.

If you're looking for something a little stronger, dry red and white wine is another keto-friendly option. Wine typically has around 2 grams of net carbs per 5-ounce serving, so it can be enjoyed in moderation.

For non-alcoholic beverage options, you can explore alternatives like unsweetened almond milk, coconut milk, or other plant-based milk alternatives. Just be sure to choose the unsweetened versions, as the sweetened ones often contain too much sugar for the keto diet.

So, when dining out on a keto diet, you have several drink options to choose from. Remember to check the nutrition labels and avoid anything with high sugar or carbohydrate content. Cheers to your health!

Opt for keto-friendly sauces like Béarnaise sauce and mayonnaise

When eating keto, it's important to remember that it is a very low-carb, high-fat, and moderate-protein diet. Carbohydrates are limited to 5% to 10% of energy intake, and the body is put into a metabolic state called ketosis. In this state, the body breaks down stored fat into molecules called ketone bodies, which are used for energy.

Now, let's talk about keto-friendly sauces. Opting for sauces that align with the keto diet is a great way to add flavour and variety to your meals. Here are some tips and options to consider:

Béarnaise Sauce:

Béarnaise sauce is a delicious, keto-friendly option that pairs well with steak, vegetables, and meat. It is a rich and buttery sauce that can be easily made at home. The key ingredients in a keto béarnaise sauce are white wine vinegar, white wine, onion, unsalted butter, pepper, and tarragon. This sauce is perfect for those on the keto diet as it is low in net carbs and free of non-keto ingredients such as sugar, artificial sweeteners, and highly refined oils. It adds extra fat and flavour to your meals while keeping the carb count in check.

Mayonnaise:

Mayonnaise is another versatile and keto-friendly sauce. It is made with common low-carb ingredients such as egg yolks and oil. When choosing a store-bought option, go for brands like Hellman's, which offer a keto-friendly product. However, many commercial brands contain added sugar and thickeners, increasing the carb count. Therefore, making your own mayonnaise at home ensures you know exactly what's in it. All you need are egg yolks, mustard, avocado oil, and lemon juice. You can also experiment with different types of oil, such as safflower oil or olive oil. Homemade keto mayonnaise is a quick and easy option that allows you to enjoy a creamy and delicious condiment without compromising your keto diet.

In addition to béarnaise sauce and mayonnaise, there are other keto-friendly sauce options to explore. For example, you can try making a simple garlic butter sauce with garlic, butter, and fresh herbs. Alternatively, a creamy avocado sauce made with blended avocado, olive oil, and lemon juice can be a delicious and nutritious choice. Remember, when following a keto diet, it's important to be mindful of your overall macronutrient intake and choose sauces that fit within your daily carbohydrate allowance.

Research the menu and nutrition information in advance

When going out for a keto-friendly meal, it's important to research the menu and nutrition information in advance. This will help you make informed choices that align with your keto diet goals. Here are some tips to keep in mind:

• Check the restaurant's website: Most restaurants these days have websites that provide their menus online. Take some time to browse through the menu options and look for dishes that are keto-friendly. Look for dishes that are high in healthy fats and low in carbohydrates.
• Ask about hidden carbs: When reviewing the menu, be mindful that some dishes may contain hidden carbohydrates. For example, sauces, breading, or marinades can add extra carbs. If the menu doesn't provide detailed information, don't be afraid to call the restaurant and inquire about specific dishes.
• Choose high-fat options: The keto diet emphasizes the consumption of healthy fats. Look for dishes that feature ingredients such as avocado, olive oil, nuts, and fatty fish like salmon. These will help you stay within your keto macros.
• Avoid starchy vegetables and fruits: Starchy vegetables like potatoes, sweet potatoes, and corn are high in carbohydrates and should be avoided. Similarly, most fruits are also high in carbs and natural sugars, so they should be consumed in moderation. Opt for low-carb vegetables like broccoli, cauliflower, and leafy greens instead.
• Be mindful of dairy: While dairy products like cheese, cream, and yogurt are allowed on keto, choose full-fat or high-fat options. Avoid low-fat or reduced-fat dairy products as they often contain added sugars and carbohydrates.
• Watch out for sugary drinks: Sugary drinks and juices are a big no-no on the keto diet. Stick to unsweetened coffee or tea, or opt for sugar-free beverages. If you're craving something alcoholic, choose dry wine, champagne, or hard liquor in moderation.
• Plan ahead: If possible, plan your meal in advance. This will give you time to analyze the menu and make informed choices. You can also call ahead and ask about any special requests or modifications you may need.
• Look for keto-friendly alternatives: Some restaurants may offer keto-friendly alternatives or substitutions. For example, they might offer zucchini noodles instead of pasta or a lettuce wrap instead of a bun. Don't be afraid to ask about these options.
• Be cautious with condiments: Condiments like ketchup, barbecue sauce, and sweet salad dressings can contain added sugars and carbohydrates. Opt for keto-friendly condiments like mustard, mayonnaise, or sugar-free options.
• Track your macros: Keep track of your macronutrient intake, especially your carbohydrate consumption. This will help you stay within your keto macros and avoid kicking yourself out of ketosis.

Remember, the key to a successful keto night out is planning and being mindful of your food choices. By researching the menu and nutrition information in advance, you can make informed decisions and still enjoy a delicious meal while staying true to your keto diet.

Ask for customisations like lettuce wraps instead of buns

Lettuce wraps are a great option for a keto night out. They can be just as satisfying as a sandwich, and you can dress them up with your favourite condiments, such as mustard or mayonnaise, and seasonings, like salt and pepper, to make the flavours pop.

When making keto lettuce wraps, it's best to use iceberg, romaine, or butter lettuce. Iceberg lettuce has a nice crunch and is inexpensive, but it's a little harder to roll. Romaine lettuce has some crunch and is easier to roll. Butter lettuce has little to no crunch but holds fillings well.

Keto Club Lettuce Wrap

This wrap is packed with thick slices of ham, bacon, cheese, crunchy lettuce, and juicy tomatoes. It's a filling option with under 4 net carbs! To make this wrap, lay out a piece of wax or parchment paper and place 2-3 slices of lettuce slightly overlapping. Top with your choice of cheese, followed by ham, bacon, pickles, and tomato. Add your favourite condiments, such as mustard or mayo, and season with salt and pepper if desired. Wrap it up tightly and use the paper to help keep the wrap secure.

Asian-Inspired Lettuce Wraps

PF Chang's Chicken Lettuce Wraps are a popular option, but they are high in carbs due to the sugar content. You can make a keto-friendly version by using a homemade hoisin sauce with a zero-calorie sweetener. This sauce typically includes natural peanut butter, monk fruit sweetener, soy sauce, Sriracha, sesame seed oil, garlic powder, salt, and pepper. For the wraps, use bibb or butter lettuce for an appetizer portion, or romaine lettuce for a larger main dish. Fill the lettuce wraps with ground chicken, water chestnuts, and green onions cooked in a skillet with your homemade hoisin sauce.

Other Filling Ideas

Other tasty fillings for your keto lettuce wraps include beef, turkey, shrimp, tuna, chicken, corned beef, buffalo chicken, tofu, and Gyro meatballs. Get creative and experiment with different types of greens and fillings to find your favourite combinations!

Frequently asked questions