Milly Gaines
The ketogenic diet is a low-carbohydrate, moderate-protein, and high-fat eating plan that has gained popularity for weight loss and managing health issues like diabetes, epilepsy, and inflammation. While dining out on a keto diet might seem challenging, many restaurants now offer keto-friendly options, and with some careful ordering and modifications, you can stick to your keto regimen. Here's an introduction to navigating restaurant menus and making keto-friendly choices when eating out.
| Characteristics | Values |
|---|---|
| Diet type | Low-carb, moderate-protein, high-fat |
| Meal planning | Check the menu online before going to the restaurant |
| Ordering | Ask for customisations, e.g. no starchy sides, no sauces/gravies, no bread |
| Opt for grilled meat/fish instead of fried | |
| Choose a salad or extra veggies instead of starch | |
| Ask for a lettuce wrap instead of a bun | |
| Avoid sweetened dressings and croutons | |
| Add healthy fats like avocado, cheese, and olive oil | |
| Be mindful of portion sizes | |
| Drinks | Black coffee, unsweetened tea, or hot tea with a lemon wedge |
Explore related products
Salads
When ordering a salad, opt for non-starchy vegetables such as leafy greens, zucchini, broccoli, cucumber, green beans, avocado, olives, and cauliflower. You can also add some fruits like pomegranate seeds here and there. For protein, add grilled chicken, salmon, shrimp, or bacon. For a vegetarian option, try a salad with feta or halloumi cheese.
- Chef’s salad
- Chicken Caesar salad
- Cobb salad
- Mediterranean salad
- Brussels sprouts salad with toasted almonds, shaved Parmesan, and pomegranate seeds
- Seafood salad with shrimp and salmon, with avocado, mayonnaise, and sour cream
- Greek salad
- Taco salad
- Egg salad
Cashew Butter and Keto: A Match Made in Heaven?
You may want to see also
Explore related products
$16.76 $34.95
Proteins
When eating out at a restaurant while on a keto diet, it is important to remember that a well-rounded ketogenic diet should consist of whole, nutritious foods. While the keto diet is restrictive by nature, there are still keto-friendly options available at most restaurants.
- Poultry: Grilled chicken or turkey without any breading or flour-based coatings. Chicken wings, especially those that are not breaded ("naked" wings), can be a good choice when paired with a low-carb sauce or dry rub.
- Meat: Steak, beef brisket, or other grilled meats without any sauce or gravy.
- Fish: Grilled or baked fish, such as salmon or tuna, are good options.
- Eggs: Eggs are naturally low in carbs and can be found at many restaurants, including fast-food options.
- Seafood: Shrimp, prawns, or other seafood options can be a good source of protein on the keto diet.
When ordering protein at a restaurant while on the keto diet, it is important to be mindful of hidden ingredients and added sauces that may contain carbohydrates. It is also recommended to pair proteins with non-starchy vegetables, such as zucchini, broccoli, or leafy greens, to create a well-rounded keto-friendly meal.
Onion on Keto: What You Need to Know
You may want to see also
Explore related products
Drinks
When on a keto diet, it is important to avoid drinks with a high carbohydrate content. This includes sugary soft drinks, fruit juices, lemonade, sports and energy drinks, and even coconut water, which has around 10 grams of carbohydrates per cup.
Water is always a great choice and can be enjoyed in its still or sparkling form. Tea, whether hot or iced, is another keto-friendly option, as long as it is unsweetened. Coffee is also a good choice, especially when consumed black or with keto-friendly creamers.
If you are craving something bubbly, diet soda is a better alternative to regular soda, although it is still void of nutrition. Alcoholic drinks like dry red and white wine, straight spirits like vodka, gin, rum, whiskey, and tequila, and low-carb beers are also keto-friendly options that can be enjoyed in moderation.
Keto-Friendly Drinks
- Water (still or sparkling)
- Tea (unsweetened, hot or iced)
- Coffee (black or with keto-friendly creamer)
- Diet soda
- Nut milk (unsweetened cashew or almond milk)
- Bone broth
- Low-carb beers
- Dry red and white wine
- Spirits (vodka, gin, rum, whiskey, tequila)
- Sugary soft drinks
- Fruit juices
- Lemonade
- Sports and energy drinks
- Regular soda
- Coconut water
- Cocktails and mixed drinks
- Regular beer
Gooseberries: Keto-Friendly Superfruit with Amazing Benefits
You may want to see also
Explore related products
Sauces
When choosing a sauce, opt for those that are low in carbs and sugars. Some examples of keto-friendly sauces include hot sauce, mayonnaise, mustard, guacamole, soy sauce, and ranch dressing. You can also make your own homemade mustard that is keto-friendly.
If you're looking for a creamy sauce, try making a keto cheese sauce using butter and almond flour as a roux, then add in some cheese and water to thin out the consistency. You can also make a keto-friendly caesar salad dressing using store-bought mayonnaise and anchovy paste.
Some other keto-friendly sauces include vinaigrette dressings made with olive oil and vinegar, salsa, and pesto. When in doubt, opt for simple ingredients as they usually mean fewer carbs.
Movie Popcorn: Keto-Friendly or Not?
You may want to see also
Explore related products
Sides
When eating out on a keto diet, it's important to be mindful of hidden carbohydrates that may be present in sauces, dressings, and even vegetables. Here are some side options to consider when dining at a restaurant while following a keto diet:
Vegetables
Vegetables are an essential part of a keto diet, but it's important to choose the right ones. Opt for non-starchy, low-carb vegetables such as broccoli, zucchini, leafy greens (kale, collard greens), cabbage, eggplant, and green beans. These can be steamed, sautéed, or roasted. Avoid vegetables with high starch content, such as potatoes and peas.
Salads
Salads can be a great keto-friendly option, but be cautious of added ingredients that may increase carbohydrate intake. Choose a salad with a variety of leafy greens and non-starchy vegetables. Add healthy fats like avocado, olive oil, and cheese. Make sure to avoid croutons, sweetened dressings, and breaded chicken. A Greek salad with feta cheese, olives, and a red wine vinaigrette is a tasty option.
Avocado
Avocado is a perfect keto-friendly side dish. It is rich in healthy fats and low in carbohydrates. You can add it to a salad or have it as a side with a squeeze of lemon or lime.
Eggs
Eggs are naturally low in carbs and a good source of protein. Hard-boiled eggs are a convenient option and can be found at many restaurants and even convenience stores.
Meat and Fish
When ordering meat or fish as a side, opt for grilled or steamed preparations. Avoid breaded or fried options. A side of grilled chicken, beef, or fish can be a great source of protein while sticking to your keto diet.
Remember, when dining out, don't be afraid to ask for modifications to suit your dietary needs. Many restaurants are accommodating of special requests, and it's important to ensure your meal aligns with your keto goals.
Is Corn Oil Keto-Friendly?
You may want to see also
Frequently asked questions
Some keto-friendly options at restaurants include bunless burgers, grilled chicken salads, fajitas without tortillas, beans or rice, steak with non-starchy sides, omelettes and eggs.
It is recommended to check the menu online before going to the restaurant to identify keto-friendly options. It is also important to be careful when ordering to ensure that the dish does not contain any hidden carbohydrates, such as sauces or gravies.
Some keto-friendly restaurants include Chili's, Outback Steakhouse, In-N-Out, Subway, and Chipotle.
