Eating out on a keto diet can be difficult, but it doesn’t have to be. With the right knowledge and preparation, anyone can enjoy a delicious meal at a restaurant without sacrificing their diet. Here is a helpful guide for eating out on a keto diet.
When it comes to keto-friendly restaurants, there are plenty of options. Some of the best restaurants for keto diet followers include Chili’s, Starbucks, Applebee’s, Blaze Pizza, Olive Garden, IHOP, Outback, and Panera Bread. All of these restaurants offer low-carb options that are high in healthy fats, vegetables, and proteins.
When ordering at a restaurant, focus on the healthy food you can enjoy, such as salad bars, carving stations, seafood spreads, and grilled proteins. Choose a protein that is not fried, such as steak, broiled fish, grilled chicken, or a bunless burger, with a side of low-carb vegetables. At many chain restaurants, keto-approved options include sausage, brisket, smoked chicken, grilled fish, ribs, and grilled low-carb vegetables. Be sure to opt for sugar-free dressings and sauces.
Steakhouses are a great option for keto dieters, as long as you order a salad or other green vegetables on the side instead of starchy mashed potatoes or French fries. At a burger place, ask for a lettuce wrap instead of a bun.
When dining out, it’s important to plan ahead and be prepared. Before you leave the house, you can give yourself a head start by reviewing the menu and deciding what you will order. This will help you make a faster, more informed decision when you arrive at the restaurant. Additionally, it’s helpful to familiarize yourself with the ingredients of each dish and ask questions about the preparation methods.
Here are some other helpful tips for eating out on a keto diet:
- Order a chicken Caesar salad and ask for no croutons but extra bacon.
- When ordering steak or burger, opt for a side salad or steamed vegetables instead of French fries or mashed potatoes.
- Ask for dressings and sauces to be served on the side.
- Choose unsweetened beverages, such as tea, coffee, or sparkling water.
- Avoid breaded, fried, or sugary dishes.
- Ask for double vegetables or salad instead of a starchy side.
Eating out on a keto diet doesn’t have to be stressful. With a little planning and preparation, you can still enjoy delicious meals while sticking to your diet.
What strategies do you use to maintain a ketogenic diet when dining out?
Is it possible to take a break from the keto diet and have one day where I eat something that isn’t part of the diet?
Yes, you can have a cheat day while in ketosis, but you’ll need to be mindful of your macros and know that you may experience some side effects. Additionally, you may need to take additional steps to get back into ketosis after your cheat day.
Will consuming food cause me to cease being in ketosis?
If you consume more than 50 grams of carbohydrates, your body will switch from using ketone bodies as fuel to relying on carbohydrates as its primary energy source. This will cause ketosis to end, as the body is no longer in a state of burning fat as its primary fuel source.
Is it possible to follow the keto diet while eating both meals at home and meals out?
To order In-N-Out keto-style, avoid buns, bread, milkshakes, and French fries. Opt for drinks such as water, unsweetened iced tea, Coke Zero, or Diet Coke instead. To be safe, it is best to leave out any dipping sauces or condiments.
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