Eating Out on Keto: Tips for Navigating Restaurants and Social Gatherings
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Eating out on a ketogenic diet can be challenging, especially when navigating social gatherings and restaurants. With so many tempting high-carb options available, it’s easy to fall off the wagon and sabotage your progress. However, with a little planning and knowledge, it’s possible to enjoy eating out on keto while staying true to your keto lifestyle.
When it comes to eating out on keto, the first step is to do your research. Many restaurants now offer low-carb and keto-friendly options, so it’s important to look up the menu beforehand and plan your meal. Some good options to look for include grilled meats, seafood, salads, and vegetables. It’s also important to be aware of hidden carbs in sauces, dressings, and condiments, so don’t be afraid to ask your server for modifications or substitutions.
Another key to successfully eating out on keto is to be prepared. If you’re heading to a social gathering or event, consider bringing your own keto-friendly dish to share. This way, you’ll have a guaranteed option that fits within your dietary restrictions. Additionally, it’s a good idea to have a snack or small meal before heading out, so you’re not tempted to indulge in high-carb options. With a little planning and preparation, you can enjoy dining out while sticking to your keto goals.
Understanding Keto Basics
What Is the Keto Diet?
The ketogenic diet, or keto diet for short, is a low-carb, high-fat diet that has gained popularity in recent years. The goal of the keto diet is to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This is achieved by drastically reducing carbohydrate intake and increasing fat intake.
The keto diet typically involves consuming no more than 20-50 grams of carbohydrates per day, which is much lower than what most people consume on a typical diet. This restriction on carbohydrates forces the body to produce ketones, which are molecules that the body can use for energy instead of glucose.
The Role of Carbs, Fats, and Proteins
Carbohydrates, fats, and proteins are the three macronutrients that make up the majority of the food we eat. On the keto diet, the focus is on consuming healthy fats while limiting carbohydrates.
Carbohydrates are typically found in foods such as bread, pasta, rice, and sugary snacks. These foods are restricted on the keto diet because they can cause blood sugar spikes and prevent the body from entering ketosis.
Healthy fats, on the other hand, are a key component of the keto diet. Foods such as avocados, nuts, seeds, and fatty fish are all great sources of healthy fats. These foods help to keep the body in a state of ketosis and provide energy for the body to use.
Protein is also an important macronutrient on the keto diet, but it is important to consume it in moderation. Too much protein can actually kick the body out of ketosis, so it is important to balance protein intake with fat intake.
In summary, the keto diet is a low-carb, high-fat diet that focuses on consuming healthy fats while limiting carbohydrates. By doing so, the body enters a state of ketosis and burns fat for energy.
Preparing to Eat Out on Keto
Eating out on keto can be challenging but with proper planning and knowledge, it can be done successfully. Here are a few tips to help you prepare for eating out on a keto diet.
Planning Your Meal
Planning ahead is key to staying on track with your keto diet when eating out. Before heading out, it’s important to research the restaurant’s menu and nutrition information. This will help you identify keto-friendly options and plan your meal accordingly. Many restaurants now offer nutrition information on their websites or in-store, making it easier to plan ahead.
It’s also a good idea to have a backup plan in case there are no keto-friendly options available at the restaurant. This could be as simple as packing a keto-friendly snack or eating a small meal before going out.
Keto-Friendly Options at Popular Chains
Many popular restaurant chains offer keto-friendly options on their menus. Here are a few examples:
- Jimmy John’s: Unwiches (lettuce wraps) are a great keto-friendly option at Jimmy John’s. Simply order any sandwich as an Unwich and ask for no bread.
- Chipotle: A salad bowl with lettuce, meat, cheese, guacamole, and salsa is a great keto-friendly option at Chipotle. Avoid rice, beans, and tortilla chips.
- Wendy’s: The Baconator without the bun or a grilled chicken sandwich without the bun are great keto-friendly options at Wendy’s.
- Chick-fil-A: Grilled chicken nuggets or a grilled chicken sandwich without the bun are great keto-friendly options at Chick-fil-A.
- In-N-Out: A protein-style burger (lettuce wrap) or a Flying Dutchman (two beef patties with cheese) are great keto-friendly options at In-N-Out.
- Qdoba: A bowl with lettuce, meat, cheese, guacamole, and salsa is a great keto-friendly option at Qdoba. Avoid rice, beans, and tortilla chips.
- Olive Garden: Zuppa Toscana soup without the potatoes or the grilled chicken Margherita are great keto-friendly options at Olive Garden.
- The Cheesecake Factory: Grilled salmon or steak with a side of vegetables or a Caesar salad with grilled chicken are great keto-friendly options at The Cheesecake Factory.
By planning ahead and knowing your keto-friendly options at popular restaurant chains, you can successfully navigate eating out on a keto diet.
Navigating Restaurant Menus
When dining out on a keto diet, it can be challenging to find suitable menu options that align with your dietary requirements. However, with a bit of know-how and some customization, you can enjoy a delicious meal without compromising your regimen.
Identifying Hidden Carbs
One of the key challenges of dining out on keto is identifying hidden carbs in menu items. Many dishes contain hidden carbs in the form of sauces, condiments, and breading. For example, a seemingly healthy salad can quickly turn into a high-carb meal if it’s topped with a sweet dressing or croutons.
To avoid hidden carbs, it’s essential to pay close attention to the menu and ask the server about the ingredients used in each dish. It’s also a good idea to research the restaurant’s menu online before going, if possible. Some restaurants even have a specific keto menu or low-carb options that make it easier to stay on track.
Customizing Your Order
Another way to navigate restaurant menus on keto is to customize your order. Most restaurants are willing to accommodate dietary restrictions and will happily make substitutions or modifications to your meal. For example, you can ask for a salad without croutons or request that your protein be grilled instead of breaded.
It’s also helpful to ask for sauces and condiments on the side, so you can control the amount you consume. Many sauces and condiments are high in sugar and carbs, so it’s essential to use them sparingly or avoid them altogether.
Overall, navigating restaurant menus on keto requires some planning and preparation. By identifying hidden carbs and customizing your order, you can enjoy delicious meals while staying true to your low-carb lifestyle.
Making Smart Choices at Social Gatherings
When following a keto diet, attending social events can be challenging, but it doesn’t have to be impossible. By making smart choices, you can still enjoy social gatherings without compromising your keto diet.
Dinner Parties and Buffets
When attending dinner parties or buffets, it’s essential to scout the food options before filling your plate. Look for keto-friendly options such as meat, fish, cheese, and vegetables. Avoid carb-heavy options like bread, pasta, and rice. If you’re unsure about the ingredients, don’t be afraid to ask the host for more information.
Another tip is to bring a keto-friendly dish to share with others. This ensures that you’ll have at least one option that fits your dietary needs, and it’s an excellent way to introduce others to keto-friendly dishes.
Alcohol and Beverages
Alcohol can be tricky when following a keto diet. Many alcoholic beverages are high in carbs, making it easy to exceed your daily carb limit. However, some options are keto-friendly, such as wine, spirits, and low-carb beer. It’s essential to be mindful of your alcohol intake and stick to one or two drinks at most.
If you’re not in the mood for alcohol, there are plenty of other keto-friendly beverage options. Water, sparkling water, and coffee are all excellent choices. Be sure to avoid sugary drinks like soda and juice.
Overall, attending social gatherings on a keto diet requires planning and mindfulness. By scouting food options, bringing a keto-friendly dish, and being mindful of your alcohol intake, you can enjoy social events while staying on track with your dietary goals.
Keto-Friendly Foods and Alternatives
When dining out on a keto diet, it’s important to choose foods that are low in carbs and high in healthy fats. Here are some keto-friendly foods and alternatives to consider:
Salads, Appetizers, and Sides
Salads are a great option for keto dieters, as they are typically low in carbs and high in fiber. Look for salads that are made with non-starchy vegetables like leafy greens, cucumbers, and bell peppers. Avoid salads that contain starchy sides like croutons or sweet dressings.
Appetizers like cheese plates, charcuterie boards, and meatballs are also great options for keto dieters. These foods are typically high in protein and healthy fats, and low in carbs. Be sure to avoid appetizers that are breaded or served with starchy sides like fries.
When it comes to sides, opt for non-starchy vegetables like broccoli, cauliflower, and zucchini. These vegetables are low in carbs and high in fiber, making them a great addition to any keto-friendly meal. Avoid starchy sides like potatoes, rice, and bread.
Main Courses and Proteins
When choosing a main course, look for grilled meats like chicken, steak, and fish. These proteins are high in healthy fats and low in carbs, making them a great option for keto dieters. Be sure to avoid breaded meats and meats served with starchy sides like pasta or rice.
If you’re in the mood for something different, consider a lettuce wrap instead of a bun or bread. Many restaurants now offer lettuce wraps as a low-carb alternative to traditional sandwiches and burgers.
Desserts and Sweet Treats
While desserts and sweet treats are typically high in carbs, there are still some keto-friendly options to consider. Look for desserts that are made with low-carb sweeteners like stevia or erythritol. Some restaurants also offer sugar-free desserts like cheesecake or mousse.
If you’re craving something sweet but don’t want to indulge in a dessert, consider a keto-friendly drink like a sugar-free latte or a glass of dry red wine. These drinks are low in carbs and can satisfy your sweet tooth without derailing your diet.
Dealing with Specific Cuisines
Eating out on keto can be challenging, especially when it comes to navigating different cuisines. However, with some knowledge and preparation, it is possible to enjoy a wide variety of foods while staying true to your low-carb lifestyle. Here are some tips for dealing with specific cuisines:
Asian Cuisine and Stir-Fries
Asian cuisine can be a great option for keto dieters, as it often includes plenty of vegetables and protein. However, many dishes are also high in carbs, particularly those that are served with rice or noodles. To stay on track, it’s best to stick to stir-fries, which are typically made with low-carb vegetables and protein sources like chicken, beef, or tofu. Avoid dishes that are breaded or fried, and ask for sauces on the side to control your intake.
For a lower-carb option, consider ordering lettuce wraps instead of traditional wraps or buns. These are often available at Asian restaurants and can be filled with a variety of meats and vegetables.
Fast Food and Diners
Fast food and diners can be challenging for keto dieters, as many menu items are high in carbs and low in fat. However, there are still options available if you know what to look for. For example, at fast food restaurants, you can often order a burger without the bun and ask for extra lettuce, tomato, and cheese. Some chains also offer salads with grilled chicken or steak, which can be a good option if you skip the croutons and opt for a low-carb dressing like vinaigrette.
At diners, you can often customize your order to make it keto-friendly. For example, you can order an omelet with cheese, spinach, and mushrooms, or a grilled chicken breast with a side of broccoli or green beans.
Italian and Gluten-Free Options
Italian cuisine can be challenging for keto dieters, as many dishes are made with pasta or bread. However, there are still options available if you know what to look for. For example, you can order a salad with grilled chicken or shrimp and ask for oil and vinegar instead of dressing. You can also order meat or seafood dishes with a side of vegetables, such as grilled asparagus or roasted zucchini.
If you’re gluten-free as well as keto, look for dishes that are marked as gluten-free on the menu. Many Italian restaurants now offer gluten-free pasta or zucchini noodles as an alternative to traditional pasta. Just be sure to ask about the carb count and avoid dishes that are high in sugar or starch.
Staying Committed to Your Keto Goals
When dining out or attending social gatherings, it can be challenging to stay committed to your keto goals. However, with a little planning and willpower, it’s possible to enjoy yourself while staying on track.
Resisting Carb-Heavy Temptations
One of the biggest challenges when eating out is resisting carb-heavy temptations. Many restaurants and social events often have high-carb options that can be tempting to indulge in. However, it’s important to remember your keto goals and stick to low-carb options.
To resist carb-heavy temptations, it’s important to have a game plan in place. This can include looking up the menu beforehand and identifying low-carb options, asking the server for modifications to make a dish keto-friendly, or bringing your own keto snacks to social events.
Another helpful tip is to focus on the company and conversation rather than the food. Engage in meaningful conversations with friends and family, and try to avoid lingering around the food table.
Creating a Sustainable Game Plan
Creating a sustainable game plan is key to staying committed to your keto goals when eating out. This can include planning ahead, bringing your own keto-friendly snacks, and being mindful of portion sizes.
When planning ahead, consider researching restaurants that offer keto-friendly options or bringing your own keto-friendly snacks to social events. This can help ensure that you have healthy options available and avoid giving in to carb-heavy temptations.
It’s also important to be mindful of portion sizes when dining out. Many restaurants serve large portions, which can be tempting to indulge in. Consider sharing a dish with a friend or taking half home for later.
Overall, staying committed to your keto goals when eating out or attending social gatherings requires planning, willpower, and mindfulness. With these tips and strategies in mind, it’s possible to enjoy yourself while staying on track with your keto lifestyle.
Frequently Asked Questions
What are some low-carb options at popular restaurants?
Many restaurants offer low-carb options on their menus. For example, at Italian restaurants, you can order a salad with olive oil and vinegar, grilled chicken or fish, or a meat-based dish with vegetables. At Mexican restaurants, you can order fajitas with no tortillas or rice, or a salad with grilled chicken or shrimp. At steakhouse restaurants, you can order a steak with a side of vegetables or a salad.
Which fast food chains offer keto-friendly menu items?
Several fast food chains offer keto-friendly menu items. For example, at McDonald’s, you can order a burger without the bun or ketchup, or a grilled chicken sandwich without the bun. At Subway, you can order a salad with grilled chicken or roast beef, or a sandwich with no bread. At Chipotle, you can order a salad with chicken or steak, or a burrito bowl with no rice or beans.
How can I find restaurants that cater to a ketogenic diet?
You can search online for restaurants that cater to a ketogenic diet. Some websites and apps allow you to search for restaurants by cuisine or dietary restrictions. You can also call ahead and ask if the restaurant offers low-carb or keto-friendly options.
What are the best keto dishes to order when eating out?
The best keto dishes to order when eating out are those that are high in protein and healthy fats, and low in carbs. For example, you can order a salad with grilled chicken or shrimp, a steak with a side of vegetables, or a burger without the bun. You can also ask for sauces and dressings on the side, and avoid dishes that are breaded or fried.
How can I maintain a social life while adhering to a keto diet?
Maintaining a social life while adhering to a keto diet can be challenging, but it is possible. You can suggest restaurants that offer low-carb or keto-friendly options, or offer to bring a dish to social gatherings that is keto-friendly. You can also eat before you go to a social gathering, so you are less likely to be tempted by high-carb snacks or desserts.
Are there any strategies for eating keto at social gatherings?
There are several strategies for eating keto at social gatherings. You can bring your own keto-friendly snacks or desserts, such as nuts, cheese, or berries. You can also fill up on protein and healthy fats, such as meat, fish, or avocado, before indulging in high-carb foods. Additionally, you can politely decline high-carb foods and explain that you are following a low-carb or keto diet.