Staying keto-friendly when dining out can be a challenge, but with the right strategies and mindset, it is definitely possible. We spoke to nutrition experts to gather their top tips for sticking to your ketogenic diet while eating out.
Plan ahead
One of the most important things you can do to stay keto-friendly when dining out is to plan ahead. Take some time to review the menu and identify keto-friendly options before you even arrive at the restaurant. Look for dishes that are high in healthy fats and protein, and low in carbs. This will help you make an informed choice when it comes time to order.
Ask questions
Don’t be afraid to ask questions when dining out. If you’re unsure about an ingredient or how a dish is prepared, don’t hesitate to ask your server for more information. You can also request modifications to dishes to make them more keto-friendly, such as swapping out starchy sides for vegetables or asking for sauces on the side.
Choose wisely
When it comes to choosing keto-friendly options on the menu, look for dishes that are based on protein-rich foods like meat, fish, and poultry. Avoid dishes that are breaded or fried, as these can be high in carbs. Opt for salads with a protein source, or a grilled meat or fish dish with vegetables on the side. Remember to skip the bread basket and other high-carb temptations.
Beware of hidden carbs
Even seemingly healthy dishes can sometimes contain hidden carbs that can derail your ketogenic diet. Be wary of sauces, dressings, and marinades, as these can often contain added sugars and starches. Stick to simple preparations like grilled or roasted dishes, and ask for sauces and dressings on the side so you can control how much you use.
Stay hydrated
Drinking enough water is important when following a ketogenic diet, especially when dining out. Not only can dehydration make you feel hungry and sluggish, but it can also lead to cravings for high-carb foods. Opt for water or unsweetened beverages like tea or black coffee when dining out, and avoid sugary drinks and cocktails that can spike your blood sugar.
In conclusion, staying keto-friendly when dining out is definitely possible with a little planning and mindfulness. By choosing wisely, asking questions, and being aware of hidden carbs, you can enjoy a delicious meal while sticking to your ketogenic diet.
FAQs:
Q: Can I still dine out on a ketogenic diet?
A: Yes, you can definitely dine out on a ketogenic diet by choosing protein-rich dishes, asking questions, and avoiding hidden carbs.
Q: How can I make sure I stay keto-friendly when dining out?
A: To stay keto-friendly when dining out, plan ahead, ask questions, choose wisely, beware of hidden carbs, and stay hydrated with water or unsweetened beverages.
