The most challenging thing on a keto diet is going out to eat, but with the right strategies, you can enjoy dining out without the risk of being kicked out of ketosis. This is where we want to help, we have put together some tips to help you navigate restaurants menus and make the right choices to keep you on your keto journey and even went a bit further to make some menu choices.
1. Research Restaurants Ahead of Time
It’s not always possible, we know, but before you head out, check out the restaurant's menu online. Look for keto friendly options such as grilled meat, salads and low-carb sides. Many restaurants now have the nutritional information available for you, which will help you make informed choices. Most restaurants have menus on their website, but if they don't, call them and ask! They want your custom so don’t be afraid to call.
2. Choose the Right Cuisine
You will find some restaurants are more keto friendly than others, so here are a few options to consider:
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Asian restaurants:
Choose dishes that are stir-fried with meat and veg. Yuk sung, chicken and broccoli, beef and broccoli, peking duck, ribs, seaweed, egg foo young, egg drop soup and moo shu pork. Stay away from rice and breaded dishes.
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Mexican:
We suggest choosing dishes like fajitas without the tortillas and ask for lettuce leaves or go for a salad with avocado and grilled chicken.
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Italian:
Go for a grilled meat dish, such as chicken or steak and look out for their seafood. Dishes like this are usually served with a side of vegetables. If you can’t find an option on the menu without pasta, you can always ask the restaurant in advance if you can swap pasta for courgette or squash spaghetti.
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Pub:
Meat options such as grilled steaks, fish, chicken or pork belly are great! You could opt for chicken wings, burgers without the bun and salads. Watch out for anything that could be breaded or have flour. Swap heavy carbs for a side salad or a side of veg. Sauces may contain a lot of sugar, you could ask for some sauce on the side for portain control.
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Indian:
As delicious as Indian cuisine is, it can contain sugar. We suggest a good option is Saag Paneer (ask for no sugar) and dry tandoori grill.
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Thai:
There are lots of delicious options, tom yum soup, chicken satay ( go easy on the sauce), chicken lettuce wraps, thai barbecue beef, garlic prawns, crying beef salad, pad king (no rice or brown sauce), pad cashew (no sweet chili and no breaded meat!) and pad kra prow (no breaded meat and no brown sauce).
3. Modify you order
As mentioned above, you will find you may need to modify your order. Honesty, don't hesitate to ask because most restaurants are very accommodating. You can request:
- Replace chips or potatoes with extra veg.
- Have sauces served on the side so you can control the portion
4. Watch out for those Hidden Carbs
Be aware and on the watch for any hidden carbs in what can seem like a safe dish to eat on a keto diet. Things like breaded, marinades and even some vegetables can add unexpected carbs. If you're unsure, ask the restaurant what the preparation method is.
5. Low-Carb Alcohol Options
If you want a drink, we suggest sticking to a low-carb option such as spirit mixed with soda water, dry wine or light beers. Avoid any sugary cocktails and sweet wines, as they can quickly kick you out of ketosis.
6. Plan Ahead for Dessert
While many desserts are off-limits on keto, some restaurants may offer low-carb options or even enjoy a coffee with cream. You could consider bringing your favorite KetoKeto bar to combat those strong cravings.
7. Stay Positive and Enjoy the Experience
Eating out should be a fun and enjoyable experience. Focus on the company and the atmosphere rather than just the food. With a little planning and mindfulness, you can navigate restaurant menus confidently.
The KetoKeto Box Combo
Our bars are made to help curb cravings and keep you fuller for longer. With only 3g of net carbs per bar, they’re the perfect Keto snack for anytime during the day.
Save more when you buy more, by taking advantage of our Box Combo deal. Pick your favourite flavours or try a new flavour for a change.
Eating out doesn't have to be daunting. By doing research, choosing wisely and being prepared to make modifications, you can enjoy a variety of meals without compromising your dietary goals. With these tips in mind, you’ll be ready to savor dining out while staying true to your keto lifestyle.