How to Stay Keto While Eating Out: Tips and Tricks for Dining on the Go

If you're following a keto diet, you might think that eating out is impossible. After all, how can you avoid all the carbs and sugars that lurk in most restaurant menus?

Well, fear not, because I'm here to share some tips and tricks that will help you stay keto while eating out. Whether you're going to a fast-food joint, a casual diner, or a fancy restaurant, there's always a way to find something keto-friendly and delicious.

Here are some general guidelines to follow when eating out on keto:

• Plan ahead.

  Check the menu online before you go and look for dishes that are low-carb or can be easily modified. You can also call ahead and ask if they can accommodate your dietary needs.

• Avoid bread, pasta, rice, potatoes, and other starchy foods. 

  These are the main sources of carbs in most meals, so skip them or ask for a substitute. Some good options are salad greens, roasted vegetables, cauliflower rice, or zucchini noodles.

• Choose protein and fat. 

  Look for dishes that feature meat, poultry, fish, eggs, cheese, or nuts. These will keep you full and satisfied while providing essential nutrients. You can also add extra fat by asking for butter, olive oil, avocado, or sour cream on the side.

• Watch out for sauces and dressings. 

  Many of them contain sugar, flour, or other hidden carbs. Ask for them on the side or opt for simple seasonings like salt, pepper, herbs, spices, lemon juice, or vinegar.

• Drink water or unsweetened beverages.

  Avoid soda, juice, milk, and alcoholic drinks as they can spike your blood sugar and kick you out of ketosis. Stick to water or sparkling water with a slice of lemon or lime. You can also have black coffee or tea without sugar or milk.

Now that you know the basics, let's look at some specific examples of how to order keto-friendly meals at different types of restaurants:

Fast-food

You might think that fast-food is off-limits on keto, but there are actually some options that you can enjoy. The easiest way is to order a burger or a sandwich without the bun and ask for lettuce wraps instead.

You can also order a salad with grilled chicken or beef and add cheese, bacon, avocado, or nuts.

Avoid fries, onion rings, nuggets, and ketchup as they are high in carbs.

Casual diner

A casual diner is a great place to find keto-friendly dishes like omelets, scrambles, steak and eggs, bacon and eggs, or burgers without the bun. You can also order a salad with your choice of protein and dressing on the side.

For sides, go for roasted vegetables, green beans, broccoli, or spinach instead of fries or mashed potatoes.

Fancy restaurant:

A fancy restaurant might seem intimidating on keto, but you can still enjoy a delicious meal without breaking your diet. Look for dishes that feature seafood, meat, poultry, or cheese as the main ingredient.

You can also order a soup or a salad as an appetizer and ask for no croutons or breadsticks. For sides, choose grilled asparagus, sautéed mushrooms, Brussels sprouts, or cauliflower mash instead of rice or pasta.

As you can see, eating out on keto is not only possible but also enjoyable. You just need to be smart about your choices and don't be afraid to ask for modifications. With these tips and tricks in mind, you can stay keto while eating out and have fun at the same time!

Keto Garlic Butter Steak Bite

Ingredients:

• 1 pound sirloin steak, cut into bite-sized pieces

• 2 tablespoons butter

• 2 cloves garlic, minced

• Salt and pepper to taste

• Chopped fresh parsley for garnish

Instructions:

1. Heat a large skillet over medium-high heat.

2. Season the steak bites with salt and pepper.

3. Add the butter to the skillet and let it melt.

4. Add the steak bites to the skillet and cook for 2-3 minutes on each side, or until browned.

5. Add the minced garlic to the skillet and cook for another 1-2 minutes, or until fragrant.

6. Remove the skillet from the heat and let the steak bites rest for a few minutes.

7. Garnish with chopped parsley and serve warm.

This recipe serves 2-4 people and contains approximately 1 gram of net carbs per serving.

We also offer helpful tips and tricks for getting started with the keto diet, including meal planning, grocery shopping, and tracking your progress. Join the Keto Revolution today and take the first step towards a healthier, happier you!