Is It Possible to Keep Up With Keto While Eating At a Restaurant?
Following a keto diet can be challenging, especially when dining out. It can be difficult to find keto-friendly options on the menu, and even when you do, it’s easy to give in to temptation and indulge in carb-heavy dishes. However, with a little preparation and some helpful tips, you can stick to your keto diet while still enjoying meals at restaurants. In this article, we’ll share some strategies to help you stay on track with your keto lifestyle when dining out.
Plan Ahead
One of the best ways to stick to your keto diet when dining out is to plan ahead. Here are some tips to help you prepare:
- Research the restaurant in advance: Look up the menu online and see what keto-friendly options they offer. If you can’t find anything suitable, consider calling the restaurant to ask if they can accommodate your dietary needs.
- Eat a small keto-friendly snack before you go: This will help you feel less hungry and reduce the temptation to indulge in carb-heavy dishes.
- Bring your own keto-friendly snacks: If you’re not sure if the restaurant will have any keto-friendly options, pack some snacks like nuts, cheese, or jerky to keep you satiated.
Make Smart Menu Choices
When it’s time to order, it’s important to make smart menu choices to stay on track with your keto diet. Here are some tips to help you make the right choices:
- Stick to protein-rich dishes: Opt for dishes with meat, poultry, or fish as the main ingredient. Avoid dishes with breading, sauces, or marinades that may contain added sugars or carbs.
- Choose keto-friendly sides: Instead of carb-heavy sides like rice or pasta, choose vegetables or salads that are low in carbs.
- Ask for substitutions: Don’t be afraid to ask for substitutions to make a dish more keto-friendly. For example, you can ask for a side salad instead of fries, or ask for a sauce on the side.
Be Mindful of Hidden Carbs
Even when you think you’re making smart menu choices, there may still be hidden carbs in your meal. Here are some tips to help you avoid hidden carbs:
- Watch out for sauces and dressings: Many sauces and dressings contain added sugars or carbs. Ask for them on the side so you can control how much you use, or ask for a keto-friendly alternative like olive oil and vinegar.
- Be cautious with condiments: Ketchup, barbecue sauce, and other condiments may contain added sugars or carbs. Check the labels or ask for keto-friendly alternatives.
- Skip the bread: Bread and other baked goods are high in carbs. Ask the server to leave them off your plate, or ask for a lettuce wrap instead.
Don’t Be Afraid to Speak Up
If you’re not sure if a dish is keto-friendly or if you have any special dietary needs, don’t be afraid to speak up. Here are some tips to help you communicate effectively with the server:
- Be clear about your dietary needs: Explain that you’re following a keto diet and that you need to avoid certain foods.
- Ask for recommendations: If you’re not sure what to order, ask the server for recommendations on keto-friendly dishes.
- Thank the server: If the server goes out of their way to accommodate your dietary needs, be sure to thank them
FAQs
Q: Is it okay to have a cheat meal while following a keto diet? A: While it’s not recommended to have cheat meals regularly, it’s okay to indulge in moderation. However, be sure to get back on track with your keto diet afterwards.
Q: How can I track my macros when dining out? A: Many restaurants provide nutritional information online or in-store. You can also use a food tracking app to estimate the macros of your meal.
Q: What if there are no keto-friendly options on the menu? A: Don’t be afraid to ask if the restaurant can accommodate your dietary needs. You can also consider ordering a la carte and creating your own keto-friendly dish.
Conclusion
Sticking to a keto diet while dining out may seem daunting, but with a little preparation and some smart choices, it’s definitely doable. Remember to plan ahead, make smart menu choices, be mindful of hidden carbs, and don’t be afraid to speak up. With these tips, you can enjoy delicious meals at restaurants while still staying on track with your keto lifestyle.
