Eating out on keto
Eating out on a ketogenic diet can be challenging since many restaurant meals can include hidden sugars and carbs. When dining out, it's essential to watch out for the following:
Sauces: Many sauces, gravies, and dressings are thickened with flour or cornstarch and sweetened with sugar or other sweeteners. Always ask for sauces on the side, and opt for olive oil and vinegar or lemon juice when possible.
Breaded Foods: Foods that are breaded or battered almost always contain high amounts of carbs. Choose grilled, roasted, or sautéed options instead.
Side Dishes: Sides often consist of high-carb options like fries, mashed potatoes, rice, or pasta. Substitute these with a side salad or extra vegetables.
Soups: Some soups are thickened with flour or other high-carb ingredients. Go for broth-based soups instead of creamy or thickened soups.
Salads/Dressings: Be cautious with salad toppings like croutons, certain fruits, and candied nuts. Also, some salad dressings are high in sugar. I’m a ranch dressing kind of guy and most of ranch dressings do not have sugar in them. If you don’t like ranch, ask for a olive oil, garlic, and lemon dressing. P.S. Small amounts of balsamic can be okay for some. However, some balsamics have a lot of sugar!
Drinks: Sodas, juices, and specialty coffees or teas can have a lot of sugar. Stick to water, sparkling water, unsweetened iced or hot tea, or black coffee. Want it sweetened? Bring your monk fruit drops in your jacket pocket or purse and add to your hearts content.
Hidden Carbs: Even dishes that seem keto-friendly, like omelets, can have added carbs in the form of pancake batter or other fillers to make them fluffier. Always ask your server if there's any added flour or sugar.
Alcohol: Ask if there are any low carb non-alcoholic choices. You may get a laugh, but know that there are more and more brands coming out like THIS ONE that are a great option for the once and while drink.
Desserts: Most traditional desserts will be off-limits. If you want something sweet, consider a cheese plate or berries with cream, if available.
Fast Food: While there are some keto-friendly fast food options, many items have hidden carbs. Buns, wraps, fried sides, and sweet condiments will need to be avoided. And hopefully fast food intake is just because there isn’t anything else at the moment.
SUGGESTIONS FOR GO-TO MEALS
Mexican restaurant: Get the Fajitas and sub the rice and beans for extra guacamole.
Mediterranean. Do a chicken or lamb salad with no rice, kebabs, or a lamb shank.
Indian. Do a mixed grill. Ask if the curry sauce is sweetened. I’ve found places with great sauces that don’t have sugar. In that case, you can also eat up on a chicken curry with a side of veggies and/or cauliflower instead of the potatoes.
Burger place: Ask for lettuce wrap and sub an extra patty and/or avocado for not having the fries or onion rings.
Steakhouse: Ask if they can serve a side of cauliflower and/or broccoli instead of the potatoes. As mentioned above, watch for the sneeky sugar in the steak sauce or horseradish.
Asian/Thai: This can be tough because depending on where you go, a lot of the sauces (like teriyaki) have sugar in them. However, I’ve been successful in finding places where they have meats by themselves and sides of veggies—such as garlic greens—that are keto-friendly and taste amazing. Do you LOVE asian food? Then use one of the monk fruit bottles (mentioned above) to be your mini-sauce carrier. Pour most into a different container, add soy sauce garlic, and some ginger to a blender. Blend up and then put into the bottle with a little monk fruit at the bottom. You can put on your meat and veggies and never miss a beat!
Italian: If you’re not wanting a salad with all of the fixings, ask for the Alfredo without the noodles! Just ask to add veggies and toss with the shrimp or chicken that you’re having it with. Remember, if you handle dairy okay, this is the occasion where you can indulge in all the cream, cheese, butter, and bacon you want!
Sushi: Get sashimi or ask for them to make the rolls without the rice. Yes! I’ve been to some great places that use cucumber or seaweed in place of the rice and it was fantastic. Once again, hold the sugary sauces. Eat up on Edamame and soup to help you feel full.
BBQ: Once again, sauce. Ask how sugary it is. Do any of the meats and coleslaw for your side. Include some of the sausage if they offer it. My go-tos are the fatty cut of brisket and pulled pork.
To stay keto-compliant at a restaurant:
Don't be afraid to ask for modifications.
Stick to simple dishes with clear ingredients.
Remember, planning ahead can make dining out on a keto diet much easier. Looking at the menu online beforehand can help you choose a keto-friendly option without the pressure of deciding on the spot. Happy dining!