Following a keto diet can be challenging, especially when dining out. With so many tempting high-carb options on restaurant menus, it can be easy to veer off track. However, with a little planning and mindfulness, you can stay on track and enjoy a delicious meal while dining out on keto.
Here are some tips for staying on track while eating out on a keto diet:
1. Research the Menu Ahead of Time: Before heading to a restaurant, take some time to look at the menu online. This will give you the opportunity to scope out keto-friendly options and plan your meal ahead of time. Look for dishes that are high in protein and healthy fats, and low in carbs. Many restaurants now offer keto-friendly options or can make substitutions to accommodate your dietary needs.
2. Stick to Protein and Vegetables: When in doubt, stick to protein and vegetables. Opt for grilled meats, fish, or poultry, along with a side of non-starchy vegetables like broccoli, spinach, or cauliflower. Avoid dishes that are breaded or fried, as these can be high in carbs. Ask for sauces and dressings on the side to control the amount of added sugars and carbs.
3. Skip the Bread Basket: One of the biggest temptations while dining out is the bread basket. Avoid the temptation by politely asking the server to skip the bread or bringing a low-carb snack to munch on while you wait for your meal. If you’re dining at a Mexican restaurant, ask for sliced cucumbers or bell peppers instead of chips to dip in salsa or guacamole.
4. Choose Drinks Wisely: Many restaurant beverages are loaded with sugar and carbs, so it’s important to choose your drinks wisely. Stick to water, unsweetened tea, or black coffee to avoid hidden sugars. If you’re in the mood for a cocktail, opt for spirits like vodka, gin, or tequila mixed with soda water and a splash of lime juice.
5. Be Mindful of Portion Sizes: Restaurant portions are notoriously large, so it’s easy to overeat without realizing it. Consider splitting a dish with a dining companion or asking for a to-go box upfront to portion out a smaller serving for yourself. Listen to your body’s hunger cues and stop eating when you feel satisfied, rather than trying to finish everything on your plate.
6. Don’t Be Afraid to Ask for Modifications: Don’t be afraid to ask for modifications to accommodate your dietary needs. Most restaurants are happy to make substitutions or adjustments to dishes to help you stay on track with your keto diet. Whether it’s requesting extra vegetables instead of rice or swapping out a high-carb side for a salad, don’t hesitate to speak up and ask for what you need.
Eating out on a keto diet doesn’t have to be daunting. With a little planning and mindfulness, you can enjoy a delicious meal while staying on track with your dietary goals. By choosing keto-friendly options, being mindful of portion sizes, and making smart choices when it comes to drinks and side dishes, you can navigate restaurant menus with confidence and continue to see success on your keto journey.
