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Keto-Friendly Restaurants: What to Order When You’re Dining Out

February 26, 2024 | by ketooclock.com

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Dining out while following a ketogenic diet can seem daunting at first. With menus often filled with carb-heavy dishes, finding keto-friendly options requires a bit of know-how and strategy. However, eating out doesn’t have to derail your diet. Many restaurants offer dishes that can easily fit into a keto lifestyle or can be modified to do so. This guide will help you navigate restaurant menus, ensuring you can enjoy a meal out without compromising your dietary goals.

Understanding the Keto Basics When Dining Out

The ketogenic diet emphasizes low carbohydrate intake, moderate protein, and high fat, aiming to enter a state of ketosis where the body burns fat for fuel instead of glucose. When dining out, the goal is to select meals that align with these macronutrient ratios.

Tips for Staying Keto at Any Restaurant

  • Skip the Bread Basket: Politely decline the bread basket to avoid temptation.
  • Modify Your Order: Don’t be afraid to ask for modifications, such as substituting starchy sides with extra vegetables or salad.
  • Choose High-Fat Proteins: Opt for fatty cuts of meat, which are more keto-friendly.
  • Watch Out for Hidden Sugars: Sauces and dressings can be loaded with sugar. Ask for them on the side or opt for olive oil and vinegar.

What to Order at Various Types of Restaurants

Steakhouse

Steakhouses are a keto dieter’s paradise, offering plenty of high-fat, low-carb options.

  • What to Order: Choose a fatty cut of steak like ribeye or sirloin. Substitute any starchy sides with a side salad (no croutons) or steamed vegetables. Add a pat of butter or ask for a side of béarnaise sauce for extra fat.

Seafood Restaurant

Seafood is another excellent option for keto dieters, being naturally high in protein and healthy fats, especially fatty fish like salmon.

  • What to Order: Grilled fish or seafood, avoiding breaded or battered options. Ask for lemon butter sauce on the side and choose green vegetables or a salad as your side.

Italian Restaurant

Italian restaurants can be challenging due to the abundance of pasta and pizza, but there are still keto-friendly choices.

  • What to Order: Look for dishes like chicken or veal piccata without the flour coating, or ask if they can make a pasta dish using zucchini noodles. Antipasto salads are also a great option.

Mexican Restaurant

Mexican cuisine offers flavorful options that can be easily adapted for a keto diet.

  • What to Order: Fajitas without the tortillas, opting for lettuce wraps instead. Guacamole and salsa are keto-friendly, but avoid chips and rice. Salads are also a good choice, just skip any beans, corn, or tortilla strips.

Asian Cuisine

Asian restaurants often feature dishes with sauces that contain sugar, but you can still find keto-friendly options.

  • What to Order: Sashimi or grilled meat and vegetable dishes, asking for sauce on the side. Avoid rice and noodle dishes.

Fast Food

Even fast food can be made keto with a few tweaks.

  • What to Order: Bunless burgers or grilled chicken sandwiches. Salads with high-fat dressings or grilled chicken are also a good choice, just watch out for added sugars in dressings.

Dining Out Without Stress

Remember, the key to successfully dining out on the keto diet is to plan ahead when possible. Look up the restaurant’s menu online to identify keto-friendly options before you go. Don’t hesitate to ask your server about the ingredients in dishes or request modifications to fit your dietary needs. With these tips and tricks, you can enjoy dining out without compromising your keto lifestyle.

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