How Do You Stay On Track While Dining Out?
Eating out is a common part of our social lives, but it can be challenging when you’re on a keto diet. With so many tempting options on the menu, it’s easy to stray from your low-carb, high-fat eating plan. However, there are ways to stay on track and still enjoy a meal out with family and friends. In this article, we’ll share 10 tips for staying keto-friendly when eating out.
Do Your Research Beforehand
Before heading out to a restaurant, take some time to research their menu online. Look for keto-friendly options, such as grilled meats, seafood, and low-carb vegetables. Some restaurants even have specific keto menus or will accommodate dietary restrictions upon request.
A lot of times, the sides are where the carbs are. Rice or some form of potato are common sides at most restaurants. Fortunately, there are plenty of alternatives, usually some type of veggies, that can take their place.
There are also plenty of keto-friendly restaurants you can opt to dine at. If you have a choice on where to go, pick out one of these places.
Don’t Be Afraid to Ask Questions
If you’re unsure about an item on the menu, don’t hesitate to ask your server for more information. They may be able to recommend keto-friendly options or suggest modifications to make a dish more suitable for your diet. This can be as simple as replacing a side dish with something keto-friendly or asking for no sauce or having it come on the side.
Skip the Bread and Other High-Carb Items
Bread, pasta, rice, and other high-carb items should be avoided when following a keto diet. Instead, opt for a salad or a side of vegetables as your appetizer. Opting for grilled apps over breaded ones is usually an option as well.
One big issue many keto followers will likely face at a restaurant is the classic freebie. This is almost always some type of bread or chip, so it will be loaded with carbs. If possible, turn down the free bread or chips, just don’t force it on your company. It can be tough to not indulge and it is okay once in a while, especially if it’s a special occasion.
Choose High-Fat Proteins
Protein is a vital part of any keto diet, but it’s essential to choose high-fat options. Examples include fatty cuts of meat, such as steak, salmon, and chicken thighs. With all of the benefits of fish oils, fatty fish is easily one of the best foods for a keto diet. Just about every restaurant will have some beef, chicken, or fish options so it shouldn’t be too difficult to find a keto-friendly entree.
Substitute High-Carb Items with Low-Carb Alternatives
Many restaurants offer low-carb alternatives for high-carb items, such as cauliflower rice or zucchini noodles. However, this isn’t always the case. There should be some nice vegetable options to replace pasta or potato sides. Ask your server if they have any keto-friendly substitutions available.
Avoid Sauces and Dressings with Hidden Sugars
Many sauces and dressings contain hidden sugars, which can quickly add up and throw off your keto diet. A salad sounds like a great option, but that dressing may have plenty of sugar. Think about a dressing like raspberry vinegarette, it’s gonna have some sugars in it. Stick to simple options, such as olive oil and vinegar, or ask for sauces and dressings on the side.
Even if the sauces aren’t carb-heavy, they can contain a lot of calories. You don’t want to overdo it with overall calories either. In these cases, ask for the sauce on the side so you can control better how much you use.
Drink Plenty of Water
Staying hydrated is essential when following a keto diet. Make sure to drink plenty of water throughout your meal. This can make you feel full quicker. Also, you should avoid sugary drinks, such as soda or juice.
Watch Your Portions
It’s easy to overindulge when eating out, but it’s important to watch your portions. Some of the portion sizes you will see these days are just way too much to consume in one sitting. You could easily be getting a good amount of your ideal daily caloric intake even if it’s a healthy option. If a dish is particularly large, consider splitting it with a friend or taking home leftovers for later.
Stay Mindful of Hidden Carbs
Some foods that seem keto-friendly, such as sauces and condiments, can contain hidden carbs. Also, some meats like chicken or veal may be lightly floured without you knowing it. You just never know how food is being prepared in the kitchen. But, you do need to know that there definitely could be carbs in some form added for more flavor. Be mindful of these hidden carbs and ask your server for more information if needed.
Always ask if certain meats are lightly floured and request that they aren’t when you go out. Also, make sure to ask for condiments and sauces to be on the side.
Don’t Be Too Hard on Yourself
Finally, remember that eating out on a keto diet is challenging, and it’s okay to slip up occasionally. Don’t be too hard on yourself if you do indulge in something high in carbs. It can be tough to pass up dessert on a special occasion. Trying a few pieces of a breaded appetizer once in a while won’t kill you. Just don’t make it a habit and get back on track with your keto diet as soon as possible.
Conclusion
Following a keto diet doesn’t mean you have to miss out on enjoying meals with family and friends. With a bit of planning and mindfulness, you can stay on track and enjoy delicious, keto-friendly meals at restaurants. Remember to research menus beforehand, ask questions, and opt for high-fat proteins and low-carb alternatives. With these 10 tips, you’ll be able to stay on track with your keto diet when eating out.
