How to “Eat Keto” at a Restaurant in 5 Easy Steps
- 1. Check the menu in advance Several restaurants have their menu available online, which will allow you to choose in advance the meals that are significantly lower in carbohydrates, such as, for example, grilled meats with salad and green vegetables. ...
- 2. Replace starchy foods ...
- 3. Add the good fats ...
- 4. Be careful with sauces ...
- 5. Choose cheese for dessert ...
Full Answer
How to stay keto when eating out at restaurants?
The basics
- Plan ahead. Most restaurants now have their menu available online. ...
- Eliminate the starch. Bounce the bread. ...
- Add healthy fat. Restaurant meals can be low in fat, making it hard to feel satisfied without eating carbs. ...
- Keep an eye on sauces and condiments. ...
- Choose drinks with care. ...
- Rethink dessert. ...
- Get creative if necessary. ...
What restaurants are keto friendly?
Top 16 Keto-Friendly Fast Food Joints
- Subway. You can find a Subway in most neighborhoods, and although it’s a sub shop, you can turn any of their sandwiches into a salad, instantly slashing the carbs.
- Chipotle. Many people love Chipotle for its delicious, high-quality Mexican food and its focus on sustainability.
- McDonald’s. ...
- Burger King. ...
- Arby’s. ...
- Taco Bell. ...
- KFC. ...
- Wendy’s. ...
- Carl’s Jr. ...
- Jimmy John’s. ...
What fast food has low carbs?
Top 7 Low-Carb Fast Food Restaurants
- KFC. Kentucky Fried Chicken actually offers a non-fried chicken breast without skin and with a side salad that contains just four net carbohydrates.
- Chick-fil-A. Chick-fil-A, like KFC, is known for its fried food, but this establishment also offers a great low carb meal in its Chargrilled Chicken Club Protein Style, which contains ...
- Arby’s. ...
How to eat fast food on the keto diet?
Tips For How To Eat Keto Fast Food
- Order meat (without breading), cheese and vegetables. ...
- Check ingredients and nutrition info online. ...
- Skip the bun, even if that option is not on the menu. ...
- Avoid fried foods. ...
- Ask for “carb free” extras. ...
- Consider bringing your own condiments. ...
- Always check your order before leaving. ...
How do you stick to keto when eating out?
STICKING TO A KETO DIET WHEN EATING OUTBEFORE YOU GO CHECK THE MENU ONLINE AND PLAN WHAT YOU WILL ORDER. ... FANCY A DRINK? ... GO FOR THE MEAT OR CHEESE PLATTERS. ... LETS TALK ABOUT MAINS. ... SOMETHING ON THE SIDE. ... ASK FOR EXTRA BUTTER OR OIL. ... BYOD- BRING YOUR OWN DESSERT.
What are the rules of eating keto?
A ketogenic diet should consist of about 60–80% fat, 10–30% protein, and no more than 5–10% — or 20–50 grams — of carbs per day. Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.
Is cauliflower crust pizza keto-friendly?
Is cauliflower pizza keto? Yes! The crust is low-carb and keto-friendly. The pizza itself can contain any toppings you choose, but meat, cheese, and veggies are all keto-friendly as well.
Can I have popcorn on keto?
Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan. “For all intents and purposes, it is a keto-friendly food,” says Rissetto.
What do I eat when I first start keto?
Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils ( 6 ). It's also important to moderate your protein consumption.
What do you eat the first week of keto?
The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead. What do you eat during the first week of Keto? Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started. Limit fruits to 2x day.
Can I have cheese on keto?
All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.
Which pizza is lowest in carbs?
Thin crust pizzaThin crust pizza generally has fewer carbs than a traditional crust. A typical thin crust pizza has around 20g of carbs per slice. If you're on the IIFYM (If It Fits Your Macros) type of keto, then you may be able to enjoy a slice of thin crust pizza on occasion.
Is Mayo a keto?
Mayonnaise is the perfect condiment for the Keto Diet because it consists of high fat, low protein, and zero carbohydrates. It also has many health benefits that can help you maintain Ketosis and achieve your weight loss goals on the Keto diet.
Can you eat KFC on keto?
Shockingly, fried chicken works in a keto diet as long as you opt for smaller portions, like drumsticks and wings. What is this? Despite including wheat flour and potato starch, the amount KFC uses on their chicken is relatively low. In other words, that's good news for keto-dieters.
Is peanut butter allowed on keto?
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Is Diet Coke OK on keto?
Conventional calorie-free drinks like Diet Coke, Coke Zero, and Diet Pepsi are all acceptable keto-friendly. All of them have zero calories, compared with their full-sugar options, which have upwards of 40 calories carbs.
What can you not eat when on keto?
It is best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid:Potatoes.Sweet potatoes.Baked potatoes.Yams.Peas.Corn.Artichoke.Parsnips.More items...
Do and don'ts foods for keto?
Follow these simple do's and don'ts to ensure that you see results on this diet.DO Eat Leafy Greens. ... DON'T Eat High-Sugar Fruit. ... DO Increase Your Intake of Seeds. ... DON'T Buy Grain-Based Items. ... DO Add Nuts into Your Diet. ... DON'T Consume Sugar: Processed or Natural. ... DO Eat Lean Protein. ... DON'T Eat High-Carb Vegetables.More items...
How many meals a day do you eat on keto?
You can only eat one meal a day. The meal should follow the traditional keto guidelines of high fat and low carb macronutrients.
How many days can you be on keto?
You should aim to give it at least six weeks. After that, if you feel exhausted or hate eating the food, then the diet is probably not for you. However, if you feel energetic after keto flu symptoms subside within a couple of weeks, which some people report, you may see success with the plan.
Skip the starches
Banish the bun. Many sandwiches and burgers will work just fine for keto eaters if you skip the carb-rich buns or bread. Ask for a cheeseburger wrapped in lettuce or served naked. It’s basically just a hamburger steak, after all. Check that the protein isn’t fried or dipped in a carb-rich coating.
Be smart about sauces
Since you’re not in the confidence of your own kitchen, you have to use your strongest carb-detecting skills. Spreads, gravies, and dipping sauces are often completely keto-friendly, but they can be a sneaky source of flour and sugar. White gravies, for example, use flour as a thickener in almost every case.
Add a healthy fat
With keto, you always need to look for ways to add more fats to your meal. After all, keto isn’t just a low-carb diet plan; it’s primary focus is eating lots of fat throughout the day.
Ditch dessert
You might be tempted to fork into a piece of Death by Chocolate cake if everyone at the table is splitting a slice. Sure, a bite won’t set you back entirely, but it could set you up for some serious cravings later.
Be creative
Some restaurants may pose a serious problem unless you’re able to get very creative with your options. Italian restaurants, for example, may not have much that doesn’t come on a bed of pasta. Many Italian sauces, like bolognese, however, are totally keto friendly. Ask for a bowl or cup of sauce to be served like soup with a side of steamed veggies.
Safe requests for keto-eaters when dining out
Mexican: Order fajitas without tortillas; double the guacamole salad to replace rice or beans.
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At buffet restaurants
The beauty of buffets is that there are plenty of choices, including low-carb and keto dishes. Don’t eat to get your money’s worth — eat for health and enjoyment instead! And never blame the chef if you overeat. You alone are in charge, so choose wisely.
Fast-food restaurants
Grabbing lunch or a quick dinner? Make it low carb or keto at any of these common restaurants, or check out our list of the top 11 fast-food options for keto.
2. Chipotle
Chipotle offers a build-your-own Tex Mex experience featuring fresh, high quality ingredients. You can make salads, bowls, tacos, or burritos featuring a variety of meats, veggies, and other toppings.
4. El Pollo Loco
El Pollo Loco is a Tex Mex fast food restaurant specializing in flame-grilled chicken tacos, burritos, salads, and burrito bowls.
5. Chick-fil-A
Chick-fil-A is a popular chicken restaurant known for its chicken sandwiches, nuggets, strips, and waffle fries. It also offers wraps and salads featuring fried or grilled chicken.
6. In-N-Out
In N Out is a popular West Coast chain offering burgers, fries, and milkshakes.
8. Slim Chickens
Slim Chickens is a fast food chicken restaurant featuring chicken strips, wings, sandwiches, and a variety of Southern-style sides like coleslaw and fried mushrooms.
9. Qdoba
Qdoba is a fast food chain that, much like Chipotle, offers Mexican-style burritos, bowls, tacos, and salads with a variety of fresh ingredients.
10. Noodles & Company
Noodles & Company serves a variety of pasta and noodle dishes from around the world, from homestyle macaroni and cheese to shrimp scampi to udon noodles.
How to Order Low Carb at a Chinese Restaurant on Keto
If there’s one thing that I’ve seen a lot of people struggling with when it comes to eating out while following a keto diet, it’s Chinese restaurants.
Quick Tips for Ordering Keto at a Chinese Restaurant
Now you won’t find this option everywhere, but a lot of newer and more modern Chinese restaurants have been known to have low carb friendly accommodations in the form of vegetable based noodles and cauliflower rice.
Keto-Friendly Options at Chinese Restaurants
All of these options are some of my go-to choices while eating keto at Chinese restaurants. Of course you can order lots of other things outside these choices with the tips I’ve given above.
Foods to Avoid at a Chinese Restaurant on Keto
When it comes to foods to avoid at a Chinese Restaurant while following a keto diet, there are quite a few that are complete no go’s:
Rules to Remember When Eating Out on Keto
A key mistake of early keto dieters that I see time and time again is simply focusing too much on consuming lots of protein, and not putting enough effort toward getting enough healthy fats on the keto diet.
Final Thoughts
As you can see, eating out at Chinese restaurants while following the keto diet can be a little bit limiting, but it is by no means as possible.
Chipotle: Carnitas Salad
Mix-and-match-style restaurants like Chipotle are the gold-standard when it comes to dining out while keto. Why? Because you can pick what you want to go into your bowl and leave out anything too carb-y. To keep it keto, start out with a salad with no dressing.
Chick-fil-A: Grilled Nuggets
The 8-count chicken nuggets offering at Chick-fil-A is a great way to get your protein in when you are on the go without turning to carb-heavy options. Not to mention, they are absolutely delicious, too.
Zoe's Kitchen: Cauliflower Rice Bowl
"Zoe's Kitchen has a Greek bowl option that has a base of cauliflower and can be topped with fresh vegetables and greens," Mancella says. "This keeps the carbohydrates down and still provides that twist on the traditional salad we always feel pressured into choosing."
Blaze Pizza: Keto Pizza
Keto dieters around the world rejoiced when they heard there was finally going to be a mainstream pizza place that offered a keto-friendly crust. Blaze Pizza has delivered on its promise.
Jimmy John's: Beach Club Unwich
Skip the bread but none of the flavor by going for an Unwich. Wrapped in lettuce, this keto-approved sandwich is bursting with all of the ingredients that make keto indulgent—cheese, avocado, turkey, and mayo—but without getting it on bread.
Outback Steakhouse: Outback Center-Cut Sirloin (6 oz.) and Steamed Broccoli
The 6 ounce Outback Center-Cut Sirloin is the perfect sized meal for a dinner that will leave you full, but not stuffed. Add some broccoli on the side, and you have a delicious, balanced dinner. At Outback Steakhouse, your keto-friendly options are abundant because meat is generally carb-free.
Wendy's: Parmesan Chicken Caesar Salad
When you think of healthy food, Wendy's isn't always the first thing that comes to mind, but the chain's new Parmesan Caesar Chicken Salad is the perfect keto diet restaurant menu item when a drive-thru is your only option. Filled with grilled chicken, cheese, tomatoes, and crunchy Parmesan crisps, it is filling and delicious.