Maintaining a ketogenic diet can be challenging, especially when dining out. With the increasing popularity of the keto lifestyle, many restaurants are beginning to offer dishes that cater to low-carb eaters. However, navigating menus and making smart choices can still be daunting. This article will guide you through the best types of restaurants for keto dining, specific menu items to look for, and practical tips for eating out while sticking to your ketogenic goals.
Understanding the Ketogenic Diet
What is the Ketogenic Diet?
The ketogenic diet is a high-fat, low-carbohydrate diet that encourages the body to enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. The typical macronutrient breakdown for a ketogenic diet is approximately:
70-75% fat
20-25% protein
5-10% carbohydrates
This dietary approach can lead to various health benefits, including weight loss, improved blood sugar control, and enhanced mental clarity.
Why Eating Out Can Be Challenging on Keto
Eating out presents unique challenges for those following a ketogenic diet. Many restaurant dishes are high in carbohydrates, often due to hidden sugars, breading, or starchy sides. Additionally, portion sizes can be larger than what is typically consumed on a keto diet, making it easy to overeat. However, with the right knowledge and strategies, you can enjoy dining out while staying true to your dietary goals.
Types of Restaurants for Keto Dining
When looking for places to eat out on a keto diet, certain types of restaurants tend to be more accommodating. Here are some of the best options:
1. Steakhouses
Steakhouses are typically a safe bet for keto dieters. They offer a variety of meat options, often cooked in butter or oil, which fits perfectly into a high-fat diet.
What to Order: Choose fatty cuts of meat like ribeye, T-bone, or sirloin. Ask for non-starchy sides such as steamed vegetables, salads (with full-fat dressing), or sautéed mushrooms.
2. Seafood Restaurants
Seafood is generally low in carbohydrates and high in healthy fats, making seafood restaurants great options for keto dining.
What to Order: Opt for grilled or baked fish, shrimp, or scallops. Avoid breaded or fried options, and choose sides like asparagus, spinach, or a side salad with olive oil dressing.
3. Italian Restaurants
While pasta is the primary focus of many Italian restaurants, there are still plenty of keto-friendly options available.
What to Order: Look for meat or seafood dishes cooked in olive oil or butter. Consider ordering a Caprese salad, antipasto platter, or a meat-based dish like osso buco. Many restaurants will accommodate requests to substitute zucchini noodles for pasta.
4. Mexican Restaurants
Mexican cuisine can be very keto-friendly if you know what to look for.
What to Order: Choose dishes like fajitas (without tortillas), carne asada, or grilled chicken with guacamole. Be cautious with sauces and salsas, as they may contain added sugars.
5. Asian Restaurants
Asian cuisine can offer a variety of low-carb options, particularly in Japanese and Thai restaurants.
What to Order: In Japanese restaurants, opt for sashimi or grilled fish. In Thai restaurants, choose dishes that feature meat and non-starchy vegetables, like stir-fries, avoiding rice and noodles. Request sauces on the side to control added sugars.
6. American Diners and Cafés
Many American diners and cafés have a wide range of options that can be adapted to fit a keto diet.
What to Order: Breakfast items like eggs, bacon, and avocado are great choices. For lunch or dinner, look for salads topped with grilled chicken or steak, and request dressings that are low in sugar.
7. Fast Casual Chains
Fast casual restaurants often provide customizable options, making it easier to stick to a keto diet.
What to Order: Look for salad bars or build-your-own bowl options. Choose a base of leafy greens, add protein (like grilled chicken or steak), and top with healthy fats like avocado or cheese.
Specific Menu Items to Look For
When dining out, knowing what to look for on the menu can make a significant difference. Here are some specific items to consider:
Appetizers
Cheese and Meat Boards: Many restaurants offer charcuterie boards that feature a variety of cheeses, cured meats, and olives.
Salads: Opt for salads that include protein sources like chicken, shrimp, or steak. Request full-fat dressings such as ranch, blue cheese, or olive oil and vinegar.
Deviled Eggs: A common appetizer that is often keto-friendly, providing healthy fats and protein.
Main Courses
Grilled Meats: Look for grilled or roasted meats without sauces that may contain sugar.
Seafood: Choose options like salmon, trout, or shellfish, which are typically low in carbs and high in healthy fats.
Stir-Fried Dishes: In Asian restaurants, opt for stir-fried dishes that emphasize protein and non-starchy vegetables. Request no rice or noodles.
Sides
Non-Starchy Vegetables: Vegetables like broccoli, cauliflower, asparagus, and leafy greens are excellent choices.
Salads: Side salads can be a perfect addition to your meal. Just be sure to choose low-carb dressings.
Cheese or Cream-Based Dishes: Creamed spinach or sautéed mushrooms in butter can be delicious side options.
Desserts
While dessert may seem off-limits on a keto diet, many restaurants are beginning to offer low-carb options.
Cheese Plate: Some restaurants provide a cheese plate as a dessert option, which can be a great way to satisfy cravings without consuming sugar.
Sugar-Free Desserts: Look for establishments that offer sugar-free or keto-friendly desserts, such as those made with almond flour or sweetened with erythritol or stevia.
Practical Tips for Eating Out on Keto
1. Do Your Research
Before heading out, check the restaurant’s menu online if possible. Familiarizing yourself with the options can help you make informed decisions and avoid last-minute temptations.
2. Don’t Be Afraid to Customize
Most restaurants are happy to accommodate dietary preferences. Don’t hesitate to ask for modifications, such as substituting high-carb sides for extra vegetables or asking for sauces on the side.
3. Watch Out for Hidden Carbs
Many dishes contain hidden sugars or carbohydrates. Be cautious with sauces, dressings, and marinades, and ask about ingredients if you’re unsure.
4. Control Portions
Restaurant portions can be larger than what you typically consume on a keto diet. Consider sharing a meal or taking half home for later.
5. Stay Hydrated
Drink plenty of water before and during your meal. It can help you feel fuller and reduce the temptation to overeat.
6. Focus on Whole Foods
When possible, choose whole, unprocessed foods. This approach will help you stay aligned with your keto goals while dining out.
7. Enjoy the Experience
Dining out should be an enjoyable experience. Focus on the social aspect of eating with others and savor the flavors of your food.
Sample Restaurant Choices by Cuisine
To make it easier to find keto-friendly options, here’s a breakdown of specific restaurant chains and types of cuisine that typically offer good choices:
American Chains
Outback Steakhouse: Known for its steaks and grilled seafood. Opt for the ribeye or grilled shrimp with a side salad.
Cheesecake Factory: Offers a variety of salads and protein options. Look for the “SkinnyLicious” menu for lower-calorie options.
Mexican Chains
Chipotle: Build your own bowl with lettuce, protein, salsa, and guacamole, avoiding rice and beans.
Moe’s Southwest Grill: Similar to Chipotle, you can customize your meal to fit keto guidelines.
Italian Chains
Olive Garden: While pasta is the focus, you can enjoy their salad and grilled meat options. Ask for no croutons on the salad.
Carrabba’s Italian Grill: Offers grilled meats and seafood, along with vegetable sides.
Fast Food Chains
In-N-Out Burger: Order the “Protein Style” burger, which replaces the bun with lettuce.
Chick-fil-A: The Grilled Chicken Sandwich can be ordered without the bun, and you can enjoy a side salad or kale crunch.
Asian Chains
Panda Express: Opt for the grilled chicken or shrimp with mixed vegetables, avoiding rice and sugar-laden sauces.
Benihana: Enjoy hibachi-style grilled meats and vegetables, avoiding rice and noodles.
Conclusion
Eating out on a ketogenic diet doesn’t have to be a daunting task. By choosing the right types of restaurants, being mindful of menu options, and employing practical strategies, you can enjoy dining out while staying committed to your health goals.
