keto-friendly options. However, with a little planning and preparation, it is possible to stay on track with your keto diet even when dining out. In this blog post, we will discuss some tips and tricks to help you stay on track with keto when eating out.
Do Your Research
Before going out to eat, it is essential to do your research and find keto-friendly restaurants in your area. You can search online for restaurants that offer keto options or ask your friends and family for recommendations. Once you have identified the restaurants that offer keto-friendly options, make a list and keep it handy for future reference.
Plan Ahead
Planning ahead is key to staying on track with your keto diet when eating out. Look at the restaurant’s menu online before going out to eat and plan what you will order in advance. This will help you avoid making impulsive decisions and choosing something that is not keto-friendly.
Stick to Protein and Vegetables
When dining out, stick to protein and vegetables. Avoid carb-heavy dishes such as pasta, rice, and bread. Instead, opt for dishes that are high in protein and low in carbs, such as grilled chicken or fish with a side of vegetables.
Avoid Sauces and Dressings
Many sauces and dressings are high in carbs, so it’s best to avoid them when dining out. Instead, opt for simple dressings like oil and vinegar or lemon juice. You can also ask for sauces on the side, so you can control the amount you consume.
Don’t be Afraid to Customize
Don’t be afraid to customize your order when dining out. Most restaurants are happy to accommodate dietary restrictions and can make changes to the menu items to make them keto-friendly. For example, you can ask for your burger without the bun or your salad without croutons.
Be Mindful of Portion Sizes
Portion sizes in restaurants are often larger than what you would eat at home, so be mindful of how much you are eating. You can ask for a smaller portion or ask for a to-go box and save the leftovers for later.
Choose Water or Unsweetened Beverages
Many beverages, such as soda and juice, are high in sugar and carbs. Instead, opt for water or unsweetened beverages like tea or coffee.
In conclusion, following a keto diet when dining out can be challenging, but it is possible with a little planning and preparation. By doing your research, planning ahead, sticking to protein and vegetables, avoiding sauces and dressings, customizing your order, being mindful of portion sizes, and choosing water or unsweetened beverages, you can stay on track with your keto diet even when eating out.
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