Jeffrey Salazar
The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It can be challenging to stick to when eating out, as it restricts carbohydrates, which are present in many meals. However, with some planning and knowledge of what to eat and avoid, it is possible to enjoy a keto-friendly meal at a restaurant. Eating out on keto involves strategies such as checking the menu in advance, modifying meals, and asking questions about ingredients to ensure they are keto-compliant. Many restaurants now offer keto options, and some even cater specifically to keto dieters. This guide will explore tips and tricks for staying keto while enjoying a meal out.
| Characteristics | Values |
|---|---|
| Planning | Check the menu in advance and call ahead to confirm if you can make any substitutions |
| Drinks | Water, sparkling water, tea, coffee, champagne, dry wine, light beer, spirits, and club soda |
| Sauces | Sauces like Béarnaise contain mostly fat, while ketchup contains mostly carbs. Gravies can go either way. Ask about ingredients and avoid sugar, flour, and starchy thickeners |
| Desserts | No keto-friendly options are likely to be available, so meet friends in the morning for keto-friendly options like eggs, bacon, steak and eggs, and omelets |
| Salads | Choose a Chef's salad or Chicken Caesar salad with low-carb toppings like chicken, ham, shrimp, cheese, hard-boiled eggs, olives, and avocado. Make sure the chicken is grilled, not breaded. Dress with olive oil, vinegar, Caesar, ranch, or blue cheese dressing |
| Proteins | Choose a simply prepared protein like grilled poultry, fish, or meat without sauce |
| Vegetables | Opt for non-starchy vegetables like zucchini, broccoli, kale, collard greens, or leafy greens |
| Fats | Add healthy fats like avocado, olive oil, butter, or egg to your meal |
| Fast food | Choose a burrito bowl with guacamole, spiced meat, sour cream, grilled onions, bell peppers, and cilantro |
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What You'll Learn
Planning ahead
Research the Restaurant
If you know where you will be eating, take some time to look at the menu beforehand. Most restaurants now have their menus available online, making it easy to scan for keto-friendly options. This way, you can identify suitable dishes and make more informed choices when ordering.
Call Ahead
Once you have an idea of the menu, consider calling the restaurant in advance. You can inquire about any specific ingredients or cooking methods and confirm if they can accommodate any necessary substitutions or modifications. This proactive step ensures that you are well-prepared and can make adjustments to align with your keto diet.
Ask Questions
Don't hesitate to ask questions when you're at the restaurant. Clarify the ingredients in your meal to ensure there are no hidden carbs or sugars that might compromise your keto goals. Ask about the sauces used, as some may contain sugar or starchy thickeners. Requesting sauces on the side gives you more control over the amount added to your dish.
Bring Your Own Condiments
If you're concerned about the sauces or dressings available, consider bringing your own keto-friendly alternatives. A small bottle of olive oil, for instance, can be a healthier option for dressing your salad or vegetables.
Opt for Keto-Friendly Sides
If you're unsure about the main course options, focus on the sides. Choose a side salad, a side of meat, or low-carb vegetables drizzled with olive oil or butter. These can be combined to create a satisfying keto-friendly meal.
Be Creative with Dessert
Most restaurants may not offer keto-friendly desserts, so get creative! Consider ordering a cup of coffee or tea, or opt for a morning gathering with friends to indulge in keto-friendly breakfast options like eggs, bacon, or steak and eggs.
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Modifying meals
If you're unable to find a keto-friendly dish, skip the main course and opt for some healthy keto-approved sides instead. Choose a side salad, a side of meat, and/or a side of low-carb veggies drizzled with olive oil or butter. Ask questions to ensure you don't accidentally eat something that will kick you out of ketosis. Ask if the mayonnaise is sugar-free, for example, or if croutons come with the salad.
When ordering a main course, start with a base of a simply prepared protein (such as poultry, fish, or meat grilled and without sauce) combined with a non-starchy vegetable (like zucchini, broccoli, or leafy greens such as kale or collard greens). Ask the server to remove any non-keto items like potatoes or rice and replace them with grilled veggies, avocado, or a salad with olive oil.
To make your meal more fat-friendly, add an extra dose of healthy fat like avocado, egg, or request extra butter or olive oil. Eating out on keto is about being vigilant, as one wrong ingredient can throw you out of ketosis. Even seemingly safe foods like salads or pot roasts can come with hidden ingredients.
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Avoiding carbs and sugars
The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It lowers blood sugar and insulin levels, shifting the body's metabolism away from carbohydrates and towards fat and ketones. When eating out, it is important to be mindful of hidden carbohydrates and sugars in meals. Here are some tips to avoid carbs and sugars when dining out on a keto diet:
Planning and Preparation
Knowing where you will be eating beforehand allows you to check the menu and call ahead to confirm if any necessary substitutions can be made. Some restaurants offer keto-friendly options or are accommodating of special requests.
Avoid Starch and Grains
Starchy vegetables like corn, potatoes, sweet potatoes, and beets are high in digestible carbohydrates. Grains such as wheat-based products, rice, pasta, and cereal should also be avoided as they are rich in carbohydrates. Instead, opt for low-carb vegetables like salad or spiralized veggies.
Choose the Right Proteins
Animal proteins are a staple of the keto diet due to their high protein and zero-carbohydrate content. Chicken, steak, ham, bacon, and eggs are good choices. If you're ordering fish, aim for fatty fish like salmon, sardines, mackerel, or albacore tuna, which are rich in omega-3 fats and B vitamins.
Be Mindful of Sauces and Condiments
Some sauces and condiments are high in carbohydrates and sugars. Barbecue sauce, honey mustard, ketchup, and teriyaki sauce are some examples. Instead, opt for hot sauces, salsa, or fat-based sauces like Béarnaise. If you're unsure, ask about the ingredients and avoid sauces containing sugar, flour, or starchy thickeners.
Avoid Sugary Desserts
Cheesecakes, cakes, and ice cream are high in sugar and carbohydrates. Instead, opt for keto-friendly desserts like eggs, bacon, or steak, or get creative with your own low-carb treats.
Watch Your Drinks
Fruit juices, smoothies, and alcoholic beverages can be high in carbohydrates and sugars. Stick to water, sparkling water, tea, or coffee. If you choose an alcoholic drink, go for dry wine, light beer, champagne, or spirits.
Remember, when in doubt, ask questions and make substitutions to ensure your meal aligns with your keto diet.
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Adding healthy fats
The keto diet is a high-fat, low-carbohydrate diet that can help with weight loss and has been shown to benefit certain conditions such as diabetes, epilepsy and Alzheimer's disease. When eating out on a keto diet, it is important to look for healthy fat sources. Here are some tips for adding healthy fats to your keto diet when eating out:
Avocados
Avocados are a great source of healthy fats and can be enjoyed in a variety of ways when eating out. You can order them as a side dish, add them to your salad, or even use them as a spread on keto-friendly bread or crackers. Avocados are rich in monounsaturated fatty acids, which are heart-healthy and provide numerous nutritional benefits.
Nuts and Seeds
Nuts and seeds are excellent sources of healthy fats, plant-based protein, and fiber. When eating out, look for dishes that include nuts or seeds, such as a salad with walnuts or a main course with a seed-based crust. You can also carry mixed nuts with you and sprinkle them over your meal for an extra boost of healthy fats. Pistachios, walnuts, almonds, and Brazil nuts are all great choices.
Olive Oil
Olive oil is a heart-healthy fat that is perfect for the keto diet. When eating out, opt for dishes that are cooked in olive oil or ask for it on the side for dipping. Extra virgin olive oil is the best choice, as it is high in monounsaturated fats and antioxidants. You can also use it to make your own keto-friendly sauces or dressings to bring to restaurants.
Fatty Fish
Fatty fish such as salmon, tuna, sardines, and mackerel are excellent sources of heart-healthy omega-3 fats and high-quality protein. When eating out, look for these types of fish on the menu and choose preparation methods that retain their natural oils, such as grilling or baking. The AHA recommends consuming fish at least twice a week to promote heart health and reduce the risk of chronic diseases.
High-Fat Dairy
High-fat dairy products like butter, cream, cheese, and yogurt can be easily incorporated into your keto diet when eating out. Opt for dishes with creamy sauces, or choose cheese plates or yogurt parfaits for a healthy fat boost. Just be mindful of the type and amount of cheese you consume, as some varieties are high in saturated fat. Full-fat Greek yogurt is a great choice, as it provides healthy fats along with beneficial probiotics.
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Asking questions
Eating out while on a keto diet can be challenging, but with some planning and knowledge of what to eat and what to avoid, you can create a keto-friendly meal anywhere. Here are some tips on asking questions to ensure you stay on track with your keto diet while dining out:
Ask About the Ingredients
When dining out, don't hesitate to ask questions about the ingredients in your meal. This is especially important if you suspect hidden ingredients like sugar or starch that could compromise your keto diet. For example, ask if the mayonnaise is sugar-free or if croutons come with the salad you plan to order. Knowing what's in your food will help you make informed choices and avoid accidentally consuming too many carbohydrates.
Inquire About Substitutions
Most restaurants are accommodating of special requests and substitutions. If you find yourself at a restaurant without keto-friendly dishes, don't be afraid to ask the server to modify your meal. You can request that they remove non-keto items like potatoes or rice and replace them with grilled vegetables, avocado, or a side salad dressed with olive oil. This way, you can customise your meal to fit your keto macros.
Check the Menu in Advance
Whenever possible, try to choose restaurants that offer keto-friendly options. Many chains now cater to keto dieters, so take advantage of online menus to plan ahead. Knowing where you'll be eating in advance allows you to call ahead and confirm if any necessary substitutions can be made. This proactive approach ensures that you arrive at the restaurant informed and in control of your dietary choices.
Be Mindful of Sauces and Dressings
Sauces and dressings can be a hidden source of carbohydrates. Ask about the ingredients in sauces and request them on the side if you're unsure. Avoid sugary or starchy sauces and opt for healthier alternatives like olive oil, vinegar, or classic salad dressings like Caesar, ranch, or blue cheese. Making informed choices about sauces can help you stay within your desired macronutrient ratios.
Opt for Keto-Friendly Sides
If you're unsure about the main course options, focus on the sides. Choose a side salad, a side of meat, or low-carb vegetables drizzled with olive oil or butter. These sides can provide a nutritious and filling meal while keeping you within your keto macros. Don't worry about bothering the waiter—they are there to assist you, and asking questions will help ensure you make keto-compliant choices.
Remember, asking questions is an essential part of successfully navigating a keto diet while dining out. Don't be afraid to inquire about ingredients, request substitutions, or seek out keto-friendly options. By being proactive and informed, you can enjoy dining out while staying true to your keto journey.
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Frequently asked questions
Most restaurants now have their menus available online, so you can check the menu in advance and call ahead to confirm if you can make any necessary substitutions.
You can usually find bunless burgers, grilled chicken, steak, grilled fish, salads with grilled meat and no croutons, fajitas with no tortillas or sides, and burrito bowls.
Avoid starchy sides like bread, pasta, potatoes, and rice, as well as hidden sources of carbohydrates and sugars in sauces, gravies, and dressings.
You can ask the server to replace starchy sides with grilled vegetables, avocado, or a side salad. You can also add healthy fats like olive oil, butter, or cheese to your meal.
You can skip the main course and opt for keto-approved sides like a side salad, meat, or low-carb vegetables. You can also choose to meet your friends at a different time when keto-friendly options are more readily available, such as breakfast.
