How to Eat Keto at a Restaurant: The Ultimate Guide to Maintaining Your Low-Carb Lifestyle
If you're following a keto diet, going out to lunch or dinner at a restaurant can seem like a challenge. However, with a good strategy, you can enjoy a delicious meal without breaking your state of ketosis. This article offers practical tips on what to order at a restaurant to stay true to your low-carb diet and improve your well-being. Read on to find out how to enjoy a keto meal even when you're away from home!
1. Choose Restaurants with Flexible Menus
When choosing a restaurant, it's best to opt for places with varied or customizable menus. Restaurants that specialize in meat, fish, or grilled dishes are ideal, as they typically have protein-rich and healthy-fat options that fit well with a keto diet. Restaurants serving Mediterranean cuisine, Japanese cuisine (without rice or noodles), or even those specializing in grilled dishes are perfect options.
2. Prioritize Proteins
One of the pillars of the keto diet is consuming quality protein, accompanied by healthy fats. Look for dishes that feature meat, fish, seafood, or poultry as the main ingredient. Order your meat grilled, baked, or roasted, avoiding any type of breading or coating, which often contains flour or breadcrumbs (high in carbohydrates).
Examples of keto-friendly options:
- Grilled steak with garlic butter.
- Grilled salmon with asparagus.
- Grilled chicken breast with avocado salad.
- Garlic shrimp.
3. Say No to Sugary Sauces
Many restaurants use sauces that contain sugar or carbohydrate-rich ingredients. To avoid this, order your dishes without sauce, or better yet, ask for it on the side so you can control the amount. Opt for dressings based on olive oil, butter, or homemade mayonnaise (without added sugar). This will help you maintain the balance of healthy fats required for the keto diet.
Keto-friendly dressings you can order:
- Olive oil with lemon.
- Melted butter.
- Sugar-free mayonnaise.
- Avocado sauce or natural guacamole.
4. Substitute Carbohydrate-Rich Side Dishes
Main dishes at many restaurants come with carbs like French fries, rice, or bread. Don't worry! You can substitute these sides for more keto-friendly options. Order green salads, steamed vegetables, asparagus, mushrooms, or cauliflower as low-carb alternatives.
Keto-friendly substitution ideas:
- Swap your fries for a green salad with avocado.
- Replace the rice with grated cauliflower or steamed broccoli.
- Replace the bread with slices of cucumber or celery to accompany your dish.
5. Be careful with drinks
Drinks can be a source of hidden carbs at a restaurant. Avoid sodas, juices, and alcoholic beverages with added sugars. Instead, opt for mineral water, unsweetened tea, or black coffee. If you're craving an alcoholic drink, opt for keto-friendly options like dry wine or cocktails made with hard liquor (like vodka or gin) and sparkling water, avoiding sugary mixes.
Recommended drinks:
- Sparkling water with lemon.
- Unsweetened iced tea.
- Coffee alone or with cream.
- Dry red or white wine.
6. Keto-Friendly Desserts
Dessert menus are often filled with sugary options, but you can still enjoy something sweet while sticking to your keto diet. If the restaurant offers a cheese selection, this can be a great way to finish your meal. Another option is to order strawberries or raspberries with sugar-free whipped cream.
Desserts you can enjoy:
- Cheese board.
- Strawberries and cream.
- Coffee with thick cream.
7. Be Clear with Restaurant Staff
Don't be afraid to talk to the restaurant staff and ask for details about how dishes are prepared. Ask if recipe adjustments are possible to accommodate your keto needs. Most restaurants will be happy to help you customize your meal to fit your diet.
8. Bring Keto Options Just in Case
If you're going to a restaurant where you're likely to find few keto options, consider bringing a keto-friendly snack with you. Low-carb protein bars, nuts, or a little cheese can save you money if there aren't many options on the menu.
Conclusion
Eating keto at a restaurant doesn't have to be difficult. With a few adjustments and smart choices, you can enjoy a delicious meal and stay in ketosis. Follow these tips the next time you go out and enjoy a keto meal worry-free!
