Following a keto diet can sometimes make dining out feel like a challenge. With many restaurants offering dishes that are loaded with carbs and sugar, it can be difficult to find keto-friendly options. However, with a little bit of planning and creativity, dining out while on a keto diet can be a breeze.
To help you navigate the world of restaurant dining while sticking to your keto goals, we have put together the ultimate guide to dining out while on a keto diet.
1. Research the Menu Ahead of Time: Before heading to a restaurant, take some time to research the menu online. Look for dishes that are low in carbs and high in fats and proteins. Many restaurants nowadays offer nutrition information on their websites, so take advantage of this and plan your meal accordingly.
2. Choose Your Protein Wisely: When dining out on a keto diet, your best bet is to opt for dishes that are centered around protein-rich foods like meat, fish, and poultry. Avoid breaded and fried options, as they can be high in carbs. Instead, look for grilled or roasted proteins that are served with low-carb sides like vegetables or salads.
3. Skip the Bread and Starters: One of the easiest ways to stay on track with your keto diet while dining out is to skip the bread and appetizers. These are often loaded with carbs and can quickly derail your keto goals. Instead, focus on the main course and ask for extra veggies or a side salad to fill up on.
4. Be Mindful of Sauces and Dressings: Many sauces and dressings at restaurants are loaded with sugar and hidden carbs. When ordering, ask for sauces on the side or opt for simple options like olive oil and vinegar for salads. You can also ask your server about the ingredients in a particular sauce or dressing to ensure it fits within your keto guidelines.
5. Customize Your Order: Don’t be afraid to ask for substitutions or modifications to make a dish more keto-friendly. For example, you can request to have a burger without the bun or ask for extra vegetables instead of rice or potatoes. Most restaurants are happy to accommodate dietary preferences, so don’t hesitate to speak up and ask for what you need.
6. Stay Hydrated: It’s important to stay hydrated while on a keto diet, especially when dining out. Opt for water or unsweetened beverages like tea or coffee instead of sugary drinks or alcohol. If you do choose to have a cocktail, stick to low-carb options like vodka soda or gin and tonic.
7. Don’t Stress About Perfection: Remember that dining out while on a keto diet doesn’t have to be perfect. It’s okay to indulge occasionally or make exceptions when dining out with friends or family. The key is to make smart choices most of the time and enjoy your meal without feeling guilty.
By following these tips and being mindful of your choices, dining out while on a keto diet can be an enjoyable and stress-free experience. With a little bit of planning and creativity, you can stick to your keto goals while still enjoying delicious meals at your favorite restaurants. So go ahead, book that dinner reservation and enjoy a keto-friendly meal out on the town!
