Keto diet plan is not a hunger strike and not a reason for refusing pleasure. Moreover, it is not a reason for rejecting to go out for dinner with your friends. But what if you do not want to get out of ketosis, even for one day? You just need to know what you can order while eating out on a keto diet, and what you should refrain from. So here is our keto diet restaurant guide.
The main food traps in a restaurant and questions to ask
Today it has become trendy to cook on a grill, which means that we can safely order such a meal. As grilling involves cooking without fats, you can be safe from vegetable oils, which you should avoid on keto. Grilled meat and fish are usually served without dressing, sauces are served separately. There is no preliminary cooking in some complex sauce when cooking on the grill. But be careful. After all, the meat could be preserved in sweet syrups and more. Be sure to ask the waiters how the meat is cooked, what it is sprayed with during the cooking process. Try to find out what is included in your steak marinade.
Today in restaurants, you can always take sliced fish, meat, or a classic cheese plate. Isn’t it keto diet menu ideas? Of course, be sure to follow the protein, because in 100 grams of good cheese there will always be at least 25, or even 30 grams of protein. Choose servings with fatter cheeses, ask the waiter to replace mozzarella with high-fat cheddar, parmesan, or goats’ cheese.
There are always enough salads too. Even classical Greek may already suit you, but be sure to ask the waiter what kind of oil they fill it with. Sugar will disrupt the keto diet and push your body from ketosis immediately. Therefore, make sure that you do not accidentally come across hidden sugars that can be found in complex sauces, dressing, and seasonings. If you have any doubts about salad dressing, ask not to fill your salad at all, but to bring oil and vinegar separately. There are restaurants where oils are brought separately to meals. Therefore, you can see the bottle, and all the doubts will disappear.
Is this Keto Friendly? Inquire Yourself
Do not hesitate to ask the waiter relevant questions that will help you stay in ketosis and enjoy your meal. We have selected several essential recommendations to answer your keto diet questions.
In most restaurants, you can easily ask questions about starch, flour, and sugar, ask to replace the seasoning in the salad. Don’t be afraid to ask questions and pay attention to details. So, for example, sauces are often thickened and sweetened. In essence, starch or flour is added to cream, sugar is added to almost any tomato. By the way, if you order creamy sauce, specify that it’s base is butter, not margarine. Decent chefs, of course, use butter, but you may never know it for sure. It is doubtful that your fish will be fried in olive oil instead of the vegetable one. Therefore, take moderate risk. Understand that just one tablespoon of vegetable oil will not do you much harm if it is the only deviation in your lunch.
Flavored teas (sea buckthorn, ginger, Moroccan) are another trap. Moreover, waiters do not consider honey and syrups sugar. Ask bluntly: “Is it sweet?” And, having received the answer, order tea or coffee without sugar. Just do not forget to specify what it contains. Classic raff coffee is made with cream, and it is perfect for keto. However, it is expensive, so the cream is usually mixed with milk. And vegetable milk, great for keto (almond, coconut), often contains sweeteners, soy, and oats. In general, do not make it too complicated, drink water, or green tea.
In any restaurant, first of all, ask the waiter not to bring a bread basket and carbohydrate snacks for an aperitif, not to offer desserts. Specify what the food contains, what is the side dish, and if there is something “forbidden,” refuse or replace it!
What to Eat?
Whether you want to visit your favorite restaurant with friends of just for some snacks, coffee or donuts with office colleagues, you can easily find keto-friendly food nowadays. Even Dunkin has added keto drinks and foods in their menu. Here are some tips on what to eat on a keto diet in any restaurant:
- At the restaurant, order fish, meat, seafood without seasoning, or ask what it contains. If you are not sure, order without seasoning and just ask for more butter. Steak and butter is a great solution.
- Order salads only with olive oil or with any simple and clear sauce.
- Do not order complicated meals with hidden components.
- If you expect a lot of temptations, you can shift the entire rate of carbohydrates in the evening. Take only fat and protein in the morning and in the afternoon. Set 30-40 grams of carbs while you are dining out.
- You can take some fatty snacks before dinner in a restaurant; any carbohydrates eaten will not cause such a massive increase in insulin. But in this case, you cannot eat a lot of carbs if you maintain the keto diet menu for weight loss.
- Remember that you have 30-40 grams of carbohydrates at your disposal and eat selectively.
- If you decide to eat more than usual, then keep in mind that you have about 100 grams of glycogen in the liver.
Excess carbohydrates will go to the muscles, it is another 400-500 grams, and everything else will go to fat. Perhaps you will be hit out of ketosis for a day or two. On a keto diet for beginners during adaptation (first month), it is extremely undesirable. So think twice before letting yourself eat everything you wish instead of your daily menu for the keto diet.
If you are not sure, do not eat. There are so many hidden carbohydrates and sugars in the food we eat that you have to be very careful with your orders. Just a few teaspoons of sweet sauce can contain 15-20 grams of carbohydrates. It is almost your entire daily intake. Try to choose dishes that you can decompose into simple ingredients. The simpler the composition is, the higher is the possibility that it matches keto nutrition and does not contain hidden traps. And if you feel that your food was not fatty enough, do not be shy to ask for a piece of butter.
Tell us what you prefer to eat on a keto diet while dining out? Do you choose the mct oil to maintain your keto diet results? Do you have any favorite keto diet-friendly restaurants? What is the keto diet menu for you while eating out? Share your findings in the comments below.