Tips for maintaining ketosis at restaurants

🔥 Tips for maintaining ketosis at restaurants

🍽️ 1. Change the garnish = save your dish
Most dishes come with high-carb side dishes. Avoid them without hesitation.

❌ Avoid:

• Potatoes (fried, baked or baked)

• Rice (white, brown, jasmine…)

• Pasta or couscous

• Bread, even if it is “artisan”

• Mashed potatoes

✅ Better ask for:

• Grilled vegetables: zucchini, eggplant, asparagus, mushrooms

• Simple green salad with olive oil

• Avocado

• Grilled cheese or extra eggs as an alternative garnish

🥗 2. “Fit” salads can break your ketosis

❌ Be careful with cheat ingredients such as:

• Sweet fruits (mango, apple, raisins)

• Croutons (fried bread)

• Sauces with sugar or honey (balsamic glaze, sweet mustard, pink sauce)

• Legumes (lentils, chickpeas, etc.)

✅ What to order:

• Green salads with tomato, cucumber, avocado, tuna, egg or cheese

• Extra virgin olive oil and simple vinegar as the only dressing

🍛 3. Sauces and condiments: ask for control
Sauces can ruin a perfectly keto dish.
They usually contain:

• Flours

• Sugar

• Starches

• Processed vegetable oils

✅ Solutions:

• Ask for the sauce on the side

• Change it for olive oil

• Use your own keto vinaigrette (here's a tip for you!)

🙋♀️ 4. Don't be afraid to ask for changes
Restaurants are used to special requests (gluten-free, vegetarian, etc.).
You only order what helps you maintain your keto lifestyle.

🧃 Keto-friendly drinks for summer

✅ You can order without guilt:

• Sparkling water + lemon

• Iced coffee with a splash of cream or almond milk

• Unsweetened cold green or mint tea

• 1 glass of dry wine (white or red)

❌ Avoid:

• Light soft drinks if you are not used to sweeteners

• Cocktails with syrups

• Natural juices (yes, even orange)

• Smoothies with tropical fruit

• Beer (also “alcohol-free”)

🔥 PRO Trick to Stay in Ketosis
🎒 Take your mini keto kit and avoid sabotage

Having it with you gives you freedom and prevents temptations.

✅ Make your own mini keto kit:

• Low-carb snacks (sesame crackers, nuts, etc.)

• Erythritol or stevia in sachets

• Mini keto vinaigrette made by you at home (olive oil, sugar-free keto soy , spices)

• Exogenous ketones

• Carbohydrate blocker

🛒 You can find ideal options here → www.TiendaKeto.es

🔋 Use support when you need it

✅ Exogenous BHB Ketones
If you eat something that can take you out of ketosis or want to boost your metabolic state:

• Your ketone levels increase rapidly

• They help maintain energy and focus

• They avoid the post-meal slump

👉 Ideal on an empty stomach or after questionable meals

🛡️ Carbohydrate blocker
Social or improvised meal with risk of hidden sugar or flour?

• Reduces carbohydrate absorption

• Promotes fat burning

• Ideal for outings and meals out

👉 Take 1 sachet before your main meal

✨ Not only does it save you, it also gives you the freedom and security to follow your keto lifestyle wherever you are.

✅ Final conclusion
Staying in ketosis in the summer is possible.
With simple substitutions, clear requests, prepared snacks, and support with key products, you can enjoy meals out without sabotaging your progress.

👉 Explore all our keto allies for the summer:
🌐 www.TiendaKeto.es