Eating out on a keto diet can be challenging, especially when you're trying to stick to a specific macronutrient ratio. However, with a bit of planning and knowledge, it's possible to enjoy a meal out while staying in ketosis. In this article, we'll share some tips and tricks on how to eat keto-friendly at restaurants, as well as some popular keto-friendly restaurant options.
Understanding the Keto Diet
Before we dive into our tips for eating keto at restaurants, let's quickly review what the keto diet is all about. The ketogenic diet is a high-fat, low-carbohydrate diet that aims to put the body into a state of ketosis. When you limit your carb intake to around 20-50 grams per day, your body starts burning fat for fuel instead of glucose. This can lead to weight loss, improved blood sugar control, and other health benefits.
Tips for Eating Keto at Restaurants
Do Your Research
Before heading out to eat, research the restaurant's menu and nutritional information. Many restaurants now offer nutrition information on their website or menu, which can help you make informed choices.Choose Protein and Veggies
When in doubt, stick to protein and non-starchy vegetables. These options are generally low in carbs and high in protein and fiber, making them a great choice for keto dieters.Avoid Hidden Carbs
Be on the lookout for hidden carbs, such as breading or sauces. Ask for your protein to be cooked without breading and request sauces on the side, so you can control the amount you consume.Skip the Bread and Chips
Most restaurants offer a complimentary basket of bread or chips at the beginning of the meal. These carb-heavy options can quickly derail your keto diet. Instead, ask the server to skip the bread and chips altogether.Look for Keto-Friendly Options
Many restaurants now offer keto-friendly options on their menu. Look for dishes that are high in fat and protein, and low in carbs. Some popular options include bunless burgers, grilled meats or fish, and salads with high-fat dressings.Popular Keto-Friendly Restaurant Options
ChipotleChipotle is a great option for keto dieters. You can customize your bowl or salad with a variety of keto-friendly ingredients, such as grilled meat, guacamole, cheese, and lettuce.
Five Guys
Five Guys is another restaurant that offers plenty of keto-friendly options. Their burgers can be customized to your liking, and you can add toppings such as bacon, cheese, and avocado.
Outback Steakhouse
Outback Steakhouse is a great option for keto dieters. You can choose from a variety of grilled meats, such as steak or chicken, and add a side of non-starchy vegetables or a salad with high-fat dressing.
Olive Garden
Olive Garden may seem like a challenging option for keto dieters, but they offer several keto-friendly options. Stick to dishes that are high in protein and low in carbs, such as grilled chicken or fish, and ask for sauces on the side.
Red Robin
Red Robin offers several keto-friendly options, including customizable burgers and salads. You can also add a side of non-starchy vegetables or a side salad with high-fat dressing.
