Jeffrey Salazar
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Eating keto while dining out can be challenging, but with some planning and knowledge of what to eat and what to avoid, it is possible to stay on track. Checking the menu in advance and calling ahead to ask about substitutions can help. Avoiding sauces, starchy sides, and high-carb ingredients like rice, beans, and bread is key. Instead, opt for grilled meat or fish, non-starchy vegetables, healthy fats like avocado, and olive oil. Some restaurants offer keto-friendly options like bunless burgers, fajitas without tortillas, and burrito bowls. Staying in control and asking questions about ingredients are important to avoid hidden carbs and sugars that can disrupt ketosis.
| Characteristics | Values |
|---|---|
| Planning | Check the menu online in advance, and call ahead to confirm substitutions |
| Portions | Avoid large protein portions, and supplement small vegetable portions |
| Carbohydrates | Avoid rice, bread, tortillas, potatoes, croutons, and other high-carb foods |
| Fats | Add healthy fats like olive oil, butter, avocado, sour cream, guacamole, and cheese |
| Proteins | Choose grilled fish, chicken, or meat, and avoid large portions |
| Sauces | Avoid sweet sauces, ketchup, and other sauces with sugar, flour, or starch |
| Drinks | Water, sparkling water, tea, coffee, champagne, dry wine, light beer, or spirits |
| Desserts | Ask questions to find keto-friendly options, or meet for breakfast |
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What You'll Learn
Plan ahead and check the menu in advance
Planning ahead and checking the menu in advance can be a game-changer when it comes to dining out while on a keto diet. Knowing your options beforehand can help you make informed choices and ensure you stay on track with your dietary goals. Here are some tips to make the most of this strategy:
Check the Menu Online: Most restaurants nowadays have their menus available on their websites or online platforms. Take advantage of this by reviewing the menu before you go. Look for keto-friendly options that align with the core principles of a keto diet, such as high-fat and low-carb choices. Scan for dishes that feature meat, cheese, eggs, avocado, olive oil, and non-starchy vegetables.
Call Ahead and Ask Questions: If you have the opportunity, calling the restaurant in advance can be a proactive step. Inquire about potential substitutions or modifications to make dishes more keto-friendly. Ask about the ingredients used in sauces, dressings, and marinades to avoid hidden carbohydrates and sugars. Remember, even salads and grilled items can sometimes have unexpected additions, so it's essential to be thorough.
Be Mindful of Portion Sizes: When dining out, portion sizes may not always align with the keto diet's specific ratios of macronutrients. Protein portions might be larger than needed, while vegetable portions may be on the smaller side. Consider asking for extra vegetables or substituting high-carb sides with keto-friendly options like grilled veggies or a side salad.
Choose Simple Base Options: Opt for a simple base for your meal, such as grilled protein without sauce. You can then add healthy fats and non-starchy vegetables to create a well-rounded keto meal. For example, choose grilled chicken, fish, or steak and pair it with a side of steamed broccoli, leafy greens, or zucchini. This way, you control the ingredients and can be sure to avoid hidden carbs.
Plan for Social Events: If you're attending a social gathering or dining at a friend's house, consider giving your host advanced notice about your dietary preferences. This way, they can accommodate your needs or make adjustments to the menu. If you prefer to keep your dietary choices private, have a polite excuse ready, such as mentioning stomach issues or following your doctor's advice to eliminate certain foods.
By planning ahead and checking the menu in advance, you can confidently navigate dining out while sticking to your keto diet. It empowers you to make informed choices, ask the right questions, and even suggest modifications to ensure your meal aligns with your nutritional goals.
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Avoid carbs, sugars and starchy sides
When eating out on the keto diet, it's important to be mindful of hidden carbs, sugars, and starchy sides that can knock you out of ketosis. Here are some tips to help you make keto-friendly choices when dining out:
Avoid Starchy Sides:
Pass on starchy sides like bread, pasta, rice, and potatoes. These are high in carbohydrates and can hinder your keto progress. If you're at a restaurant, opt for a salad or extra vegetables instead of the starchy side options. You can also ask for your sandwich or burger to be served without the bun, or opt for lettuce wraps as a substitute.
Steer Clear of Sugary Foods and Drinks:
Sugary desserts, candies, and drinks can quickly kick you out of ketosis. Avoid sugary treats offered at the end of your meal, and be mindful of added sugars in sauces and condiments. Many condiments like ketchup, barbecue sauce, and honey mustard contain added sugars. Always read the ingredient labels and choose simple dressings like olive oil and vinegar, or ask for sauces on the side so you can control the amount you use.
Choose Meat, Fish, and Non-Starchy Vegetables:
Focus on dishes that are primarily made of meat, fish, or eggs, and pair them with non-starchy vegetables. Vegetables like zucchini, broccoli, leafy greens (such as kale or collard greens), and green beans are excellent choices. If you're at a buffet, fill your plate with meat, fish, and these healthy veggies, avoiding any breaded items or unknown sauces.
Plan Ahead:
If you're concerned about navigating the menu, check the restaurant's menu online before you go. Look for keto-friendly options that are likely to be sugar-free and delicious. You can also call ahead and inform your host about your dietary preferences, or bring your own keto-friendly dish to contribute to the meal.
Avoid Carby Cocktails:
When it comes to drinks, stick to water, sparkling water, tea, or coffee. If you choose an alcoholic beverage, opt for champagne, dry wine, light beer, or spirits straight or with club soda. These are great low-carb choices that won't interfere with your keto diet.
Remember, when in doubt, ask questions. Most restaurants are understanding of dietary restrictions, and you can always inquire about ingredients or request modifications to suit your keto needs.
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Opt for keto-friendly dishes like bunless burgers
Sticking to a ketogenic diet when dining out can be challenging, but it is possible to make healthy choices while enjoying delicious food. One simple option is to opt for bunless burgers, which are a great keto-friendly choice that can be easily found on menus or adapted from regular menu items.
When following a keto diet, it is essential to minimize carbohydrate intake, and buns are typically high in carbs. By ordering a burger without the bun, you instantly reduce the carbohydrate content of your meal. Many restaurants offer lettuce wraps or gluten-free options as substitutes for traditional buns, allowing you to enjoy your burger without the extra carbs. If substitutions are not available, you can always set the bun aside and enjoy the patty with a fork and knife.
To make your bunless burger even more keto-friendly, focus on adding healthy fats and non-starchy vegetables. Ask for toppings such as cheese, avocado, or bacon to increase the fat content of your meal, which is essential on a keto diet. You can also add some green vegetables like lettuce, spinach, or pickles to get extra nutrients while keeping the carbohydrate count low.
If you are unsure about the ingredients or preparation methods, don't hesitate to ask your server for more information. Many restaurants are accommodating of dietary restrictions and can provide insight into the menu items that align with your keto diet. Checking the menu online before you go can also help you make an informed decision and allow you to suggest simple modifications to create a keto-friendly dish.
Remember, dining out on a keto diet is easier than you think. Opting for bunless burgers is just one of many ways to stay on track while treating yourself to a delicious meal. With a little creativity and flexibility, you can enjoy dining out while adhering to your keto diet.
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Choose healthy fats like olive oil, butter or avocado
When dining out on a keto diet, it's important to be mindful of hidden ingredients and portion sizes. While on a keto diet, it is recommended to consume healthy fats, such as olive oil, butter, or avocado, and to avoid foods high in carbohydrates and sugars.
Olive oil is a versatile and healthy fat option for those on a keto diet. It is rich in monounsaturated fatty acids, antioxidants, and oleic acid, making it a heart-healthy choice. When dining out, you can request olive oil as a substitute for other oils or butter in your meal. It is perfect for drizzling over salads, cooked meats, or vegetables. You can also carry a small bottle of olive oil with you to ensure you have a keto-friendly option available.
Butter, especially grass-fed butter, is another fat source that can be incorporated into a keto diet when dining out. Butter contains only trace amounts of carbohydrates per serving, whether salted or unsaturated. You can request butter as a spread or topping for your meal or even add it to hot drinks like coffee or tea.
Avocado is a nutritious fruit that provides healthy fats, fiber, and various vitamins and minerals. It is a staple in keto cooking due to its high content of monounsaturated fats, particularly oleic acid. When dining out, look for menu options that include avocado, such as a steak with grilled avocado or a salad with avocado slices.
In addition to these healthy fat options, remember to focus on whole, nutritious foods when dining out on a keto diet. Choose non-starchy vegetables, such as zucchini, broccoli, leafy greens, and avocado. You can also opt for simply prepared proteins like grilled poultry, fish, or meat without sauce. Be cautious when ordering sauces, gravies, and dressings, as they may contain hidden carbohydrates and sugars. It is always a good idea to check the menu in advance and ask about ingredients if you are unsure.
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Ask questions and make substitutions if needed
Ask questions and don't be afraid to make substitutions. It's your meal, and you're paying for it, so make sure it's what you want and need. 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. Most restaurants now have their menus available online, so if you are new to keto and concerned about navigating the menu, take a peek at home before you go.
When ordering, 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. You can also ask for extra butter or olive oil to douse your veggies in. If you're at a Mexican restaurant, ask for extra cheese, sour cream, or guacamole.
If you're unsure about a sauce, ask about the ingredients and avoid it if it contains sugar, flour, or other starchy thickeners. Ask for it on the side if you're still unsure. Ask if the mayonnaise is sugar-free, and if croutons come with the salad.
If there are no keto-friendly dishes on the menu, skip the main course and opt for some healthy keto-approved sides. Choose a side salad, a side of meat, and/or a side of low-carb veggies drizzled with olive oil or butter.
Remember, keto is just as much about what you don't eat as what you do. Just one wrong ingredient can throw you out of ketosis!
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Frequently asked questions
Some keto-friendly restaurants include Jimmy John's, Chili's, and Outback Steakhouse.
Knowing where you'll be eating in advance allows you to check the menu and confirm if you can make any necessary substitutions.
Fajitas, carne asada, chili verde, and chicken mole are all great options if you skip the rice, beans, and tortillas and ask for extra cheese, sour cream, or guacamole.
Focus on staying away from choices that are battered or taste sweet. Order a dish made with brown sauce, as this is usually a safe, savoury option.
You can opt for a bunless burger, steak, grilled chicken, grilled fish, or a salad with grilled meat and no croutons.
