Eating out while following a ketogenic (keto) diet can feel challenging, but it’s completely possible to enjoy restaurant meals without straying from your low-carb, high-fat lifestyle. The key to staying on track is making informed choices, customizing your order, and planning ahead. Whether you’re dining at a casual spot or a fine dining establishment, these tips will help you enjoy your meal while sticking to your keto diet.
Understand the Menu
Before heading to a restaurant, take a few moments to review the menu online if possible. Most restaurants offer their menus on their websites, and some even list nutritional information. Look for dishes that are naturally keto-friendly, such as grilled meats, seafood, salads, and vegetable-based sides. If the menu is unclear or you’re unsure about ingredients, don’t hesitate to ask the server for more details.
Stick to Protein-Rich Dishes
A keto diet emphasizes protein and fats, so focus on ordering dishes that feature quality proteins such as steak, chicken, pork, or fish. These dishes are usually the most straightforward options, as they require minimal modification. Grilled, roasted, or broiled meats are great choices, as they are typically free from sugary marinades or coatings.
Opt for dishes like grilled steak, seared salmon, or rotisserie chicken. When choosing seafood, avoid battered or breaded options as they’re often high in carbs due to the coating.
Swap Sides for Low-Carb Alternatives
Most restaurant meals come with starchy sides such as fries, mashed potatoes, or rice, all of which are high in carbs. Instead of indulging in these sides, ask for a substitution. Many restaurants will allow you to replace high-carb sides with keto-friendly options like a side salad, steamed vegetables, or sautéed greens. Broccoli, spinach, zucchini, and asparagus are excellent vegetable choices that complement most protein dishes.
When dining out at places like burger joints or steakhouse restaurants, a side of leafy greens or cauliflower mash can be a satisfying alternative to traditional starchy sides.
Avoid Sauces and Dressings with Hidden Carbs
Many sauces, dressings, and condiments are packed with hidden sugars and carbs. For example, ketchup, barbecue sauce, and most salad dressings can contain added sugars that can quickly throw you out of ketosis. Stick to low-carb options such as olive oil, vinegar, mustard, or ranch dressing without sugar.
Ask for sauces on the side so you can control how much you consume. If a dish comes with a creamy sauce, request it to be served separately so you can decide if it fits into your keto plan.
Watch Out for Alcoholic Drinks
While you can enjoy alcohol in moderation on a keto diet, many cocktails, beer, and mixed drinks contain a lot of sugar. If you’re craving a drink, opt for dry wine, champagne, or a spirit like vodka, gin, or whiskey mixed with club soda or a low-carb mixer like tonic water. You can also enjoy a keto-friendly cocktail by substituting sugary mixers with fresh lime, soda water, or a splash of cranberry or lemon juice.
It’s also important to avoid sugary wine coolers, margaritas, and mixed drinks that use sugary juices or soda.
Customize Your Order
Most restaurants are happy to accommodate dietary restrictions, so don’t be afraid to customize your meal to make it keto-friendly. You can ask for no bread or buns on burgers and sandwiches or ask the chef to prepare dishes without certain ingredients that don’t align with your diet. For example, request a steak or chicken to be grilled without a sugary glaze, or ask for no croutons in salads.
If you want a burger but are avoiding the bun, ask for lettuce wraps instead. You can even request avocado slices or cheese to be added for extra healthy fats.
Conclusion
Eating out on a keto diet doesn’t mean you have to give up enjoying meals at restaurants. By sticking to protein-rich dishes, customizing your order, and avoiding hidden carbs, you can indulge in delicious meals without compromising your health goals. Remember to ask questions, choose low-carb sides, and opt for healthy fats to ensure that you stay on track while dining out. With a little planning and flexibility, you can enjoy the restaurant experience without straying from your keto lifestyle.
