How can you eat out while staying in ketosis. What are the best strategies for maintaining a keto diet at restaurants. Which menu items should you avoid on a ketogenic diet. How do you modify restaurant meals to fit keto macros. What are some keto-friendly beverage options when dining out.

Planning Ahead: The Key to Successful Keto Dining

Eating out on a ketogenic diet can be challenging, but with proper planning, it’s entirely possible to enjoy a delicious meal while staying in ketosis. The first step is to research keto-friendly restaurants in your area. How can you find suitable dining options? Use restaurant finder apps like Yelp or Google to search for “keto-friendly” or “keto restaurants” in your location. These searches will provide a list of potential options, complete with contact information, websites, photos, and user reviews.

Is finding a keto-friendly restaurant enough? Not necessarily. It’s crucial to review the menu in advance and, if needed, call the restaurant to confirm if they can accommodate any necessary substitutions. This proactive approach ensures you’ll have suitable options available when you arrive.

Crafting the Perfect Keto Meal: Balancing Macros at Restaurants

The essence of a ketogenic diet lies in consuming meals high in fat, moderate in protein, and low in carbohydrates. How can you achieve this balance when dining out? Focus on selecting dishes that feature healthy fats, moderate protein, and low-carb vegetables. Many restaurants offer meals centered around a protein with a starchy side, which can be easily modified to fit keto macros.

What should you ask your server? Request the removal of non-keto items like potatoes or rice, and ask for replacements such as grilled vegetables, avocado, or a salad dressed with olive oil. This simple modification can transform a standard restaurant meal into a keto-friendly feast.

Identifying and Eliminating Hidden Carbs and Sugars

Maintaining ketosis requires vigilance, as even small amounts of carbohydrates or sugars can disrupt your metabolic state. Which seemingly innocuous ingredients should you watch out for? Be wary of:

• Tomato paste
• Breaded foods
• Gravy or sauces thickened with flour
• Candied nuts
• Croutons
• Maple syrup
• Jam
• Dried fruit
• Potatoes

When in doubt about an ingredient or dish, it’s best to err on the side of caution and skip it altogether. Remember, maintaining ketosis is your primary goal when dining out on a keto diet.

Boosting Fat Content: Strategies for Enhancing Keto Meals

To ensure your restaurant meal aligns with keto macros, you may need to increase its fat content. How can you add healthy fats to your dish? Consider these options:

1. Request a side of avocado
2. Ask for an extra egg
3. Request additional butter or olive oil for your vegetables

These simple additions can significantly boost the fat content of your meal, helping you meet your keto macronutrient goals while dining out.

Navigating Sauces and Condiments: The Hidden Keto Pitfalls

Sauces and condiments can be a minefield for keto dieters, often harboring unexpected carbs and sugars. Which common condiments should you approach with caution? Be wary of ketchup, BBQ sauce, and even some vinaigrette dressings, as these often contain added sugars.

Are there any safe sauce options for keto diners? Fortunately, yes. Mustard and hot sauce are generally keto-friendly choices, but it’s always wise to check the ingredient list to ensure they’re sugar-free. For added flavor without the risk, consider bringing your own blend of keto-approved spices like cayenne, curry, or herbs de Provence in a small container.

Keto-Friendly Beverage Choices When Dining Out

Selecting the right beverage is crucial when dining out on a keto diet. Which drinks are safe options? Stick to:

• Water (plain or with lemon/lime)
• Sparkling water or soda water
• Unsweetened tea
• Black coffee

If you prefer your coffee with creamer, consider bringing a small amount of keto-friendly creamer with you. For those who enjoy alcoholic beverages, opt for dry red or white wine, or spirits like gin, vodka, whiskey, or brandy, which are naturally low in carbs.

Creative Meal Assembly: Building Keto-Friendly Dishes from Sides

Sometimes, despite your best efforts, you may find yourself at a restaurant with limited keto-friendly main course options. How can you still enjoy a satisfying meal? Get creative with a la carte sides. Consider assembling a meal from these keto-approved options:

• Side salad (without croutons)
• Side of meat (grilled or roasted)
• Low-carb vegetables (drizzled with olive oil or butter)

This approach allows you to create a customized keto meal, even when faced with limited menu choices.

The Importance of Inquiring: Asking the Right Questions

When dining out on a keto diet, knowledge is power. Don’t hesitate to ask your server questions about meal preparation, ingredients, and potential substitutions. What should you ask? Here are some key questions:

• Is the mayonnaise sugar-free?
• Do salads come with croutons by default?
• Can you prepare this dish without flour or breadcrumbs?
• Is it possible to substitute the potato side with extra vegetables?

By asking these questions, you ensure that you’re not inadvertently consuming ingredients that could kick you out of ketosis.

Keto-Friendly Dessert Options: Thinking Outside the Box

Dessert can be a challenge when dining out on a keto diet, as most restaurants don’t offer low-carb sweet options. How can you satisfy your sweet tooth without breaking ketosis? Get creative with these keto-friendly dessert alternatives:

• A cheese board (select hard, aged cheeses for lowest carb content)
• A small serving of berries (strawberries, raspberries, or blackberries are lower in carbs)
• Unsweetened coffee or espresso with heavy cream
• A square of very dark chocolate (85% cocoa or higher)

Remember, portion control is key when indulging in keto-friendly desserts to ensure you stay within your daily carb limit.

Handling Social Situations and Peer Pressure

Dining out often involves social situations where you may feel pressure to conform to others’ eating habits. How can you stick to your keto diet without feeling awkward or drawing attention to yourself? Here are some strategies:

• Inform your dining companions about your dietary needs in advance
• Suggest restaurants that offer keto-friendly options
• Focus on the social aspect of the meal rather than the food
• Be confident in your choices and don’t feel the need to explain or justify them

Remember, your health and dietary goals are personal choices that deserve respect. With practice, navigating social dining situations while on a keto diet becomes easier and more natural.

Keto-Friendly Cuisine Types: Navigating Different Restaurant Styles

Some types of cuisine are naturally more keto-friendly than others. Which cuisines offer the most options for keto dieters? Consider these restaurant styles:

• Steakhouses (focus on meat and vegetable sides)
• Seafood restaurants (opt for grilled fish and low-carb sides)
• Greek or Mediterranean (choose grilled meats, salads, and olive oil-based dishes)
• Mexican (fajitas without tortillas, guacamole, and meat-based dishes)
• Italian (select antipasto plates, grilled meats, and vegetable sides)

By familiarizing yourself with keto-friendly options in various cuisines, you’ll be better prepared to make suitable choices regardless of the restaurant type.

Maintaining Portion Control When Dining Out

Restaurant portions are often larger than what you might serve yourself at home. How can you maintain appropriate portion sizes while dining out on a keto diet? Consider these strategies:

• Share a main course with a dining companion
• Ask for a to-go box at the beginning of the meal and portion out half your dish
• Order an appetizer as your main course
• Focus on eating slowly and mindfully to recognize when you’re full

By controlling your portions, you can enjoy dining out while still adhering to your keto macronutrient goals.

Preparing for Unexpected Situations: The Keto Emergency Kit

Despite your best efforts, you may occasionally find yourself in a situation where keto-friendly options are limited. How can you prepare for these scenarios? Consider creating a keto emergency kit to carry with you. This kit might include:

• Packets of nuts or seeds
• Individual servings of nut butter
• Keto-friendly protein bars
• Small container of coconut oil or MCT oil
• Keto-approved electrolyte powder

Having these items on hand can help you bridge the gap when faced with limited food choices, ensuring you stay on track with your keto diet even in challenging situations.

The Importance of Hydration When Dining Out on Keto

Staying hydrated is crucial on a ketogenic diet, especially when dining out. Why is hydration so important for keto dieters? Adequate water intake helps:

• Flush out toxins and ketones
• Reduce the risk of keto flu symptoms
• Maintain electrolyte balance
• Curb hunger and prevent overeating

Make it a habit to order water with your meal and sip regularly throughout your dining experience. If plain water becomes monotonous, try sparkling water with a slice of lemon or lime for variety.

Tracking Macros When Eating Out: Tools and Strategies

Maintaining accurate macro tracking can be challenging when dining out, but it’s not impossible. How can you keep track of your macros when eating at restaurants? Consider these approaches:

• Use a smartphone app to log your meals and estimate macros
• Take photos of your meals for later reference and logging
• Ask the restaurant for nutritional information if available
• Estimate portion sizes using common objects (e.g., a deck of cards for 3 oz of meat)
• When in doubt, overestimate carbs and underestimate fats to stay on the safe side

While tracking may not be 100% accurate when dining out, these strategies can help you maintain a good approximation of your macro intake.

Celebrating Special Occasions While Staying Keto

Special occasions and celebrations often revolve around food, which can be challenging for keto dieters. How can you participate in these events while staying true to your dietary goals? Consider these strategies:

• Focus on the celebration itself rather than the food
• Offer to bring a keto-friendly dish to share
• Eat a small keto meal before the event to curb hunger
• Choose the most keto-friendly options available and practice portion control
• If you decide to indulge, get back on track with your next meal

Remember, occasional deviations don’t negate your overall progress. The key is to return to your keto eating plan as soon as possible after the special occasion.

The Role of Mindful Eating in Keto Success

Practicing mindful eating can significantly enhance your keto dining experience and help you stay on track with your goals. What does mindful eating entail? It involves:

• Paying attention to hunger and fullness cues
• Eating slowly and savoring each bite
• Minimizing distractions during meals
• Appreciating the flavors, textures, and aromas of your food
• Being aware of emotional or stress-related eating triggers

By incorporating mindful eating practices into your keto lifestyle, you can enhance your enjoyment of meals while maintaining better control over your food choices and portion sizes.

9 Hacks for a Keto Meal Anywhere

Want to know the key to eating out on keto? It’s all about planning ahead and knowing what to eat and what to avoid. This can be boiled down into 9 simple hacks that include modifying your meal, avoiding sneaking carbs and sugars, adding a side of healthy fat, and asking questions! With these keto hacks, you’ll be able to create a keto-friendly meal anywhere!

In this article you will learn:

• How to eat out on a ketogenic diet
• Keto-friendly restaurant options

How Do You Eat Out on a Ketogenic Diet?

As if eating keto isn’t challenging enough in the comfort of your own home, eating out on keto can add a whole new layer of complication. Despite this, there are a number of strategies you can use to make getting a keto meal anywhere as easy as possible. Here’s how:

1. Plan Ahead

Going with the flow is a great life principle, but with keto, it’s better to stay in control. Knowing where you’ll be eating in advance allows you to check the menu and call in advance to confirm if you can make any necessary substitutions.

To find keto-friendly restaurants in your area, try using a restaurant finder app like Yelp, or even Google, to search keywords like “keto friendly” and “keto restaurants” in your area. These queries should pull up a list of keto-friendly restaurants including contact information, websites, photos, user reviews, and more.

Unfortunately, just because a restaurant is included in the search results, doesn’t mean it’s a perfect option so do your research by taking a peek at the restaurant’s menu or giving them a call.

2. Choose Meals that Have Healthy Fat, Moderate Protein, and Low Carb Veggies

Keto sounds simple in theory: avoid a high carb intake and eat meals that are high in fat and moderate in protein. Most popular restaurants offer meals composed of a protein with a starchy side (think steak and fries), which are easily modifiable to fit your keto macros. Just ask the server to remove any non-keto items like potatoes or rice and replace them with grilled veggies, avocado, or a salad with olive oil.

3. Eliminate Carbohydrates and Sugar

Keto is just as much about what you don’t eat as what you do. Just one wrong ingredient can throw you out of ketosis! Seemingly safe foods like salads or pot roasts can come with hidden ingredients so it’s important to know what to look out for.

Some of the biggest offenders include:

• Tomato paste
• Breaded foods
• Gravy or sauce thickened with flour
• Candied nuts
• Croutons
• Maple syrup
• Jam
• Dried fruit
• Potatoes

 When in doubt, skip it.

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4. Add a Side of Healthy Fat

To make your meal more fat-friendly, add an extra dose of healthy fat from like avocado, egg, or request extra butter or olive oil to douse your veggies in.

5. Look Out for Sauces and Condiments

Eating out on keto is like embarking in a warzone with sneaky enemies everywhere; at any moment, possible culprits could be hiding in plain sight like that ketchup, BBQ sauce, or even that vinaigrette dressing in your side salad.

With that said though, most spices and some sauces are keto-friendly! Mustard or hot sauce are generally safe choices – just check the ingredient list to ensure they’re sugar-free. You can also bring a blend of your favorite flavor-enhancing spices like cayenne, curry, or herbs de Provence in a plastic bag to take the tastiness to another level.

6. Simplify Your Beverages

When you’re out, play it safe by sticking with:

• Water
• Water with lemon or lime
• Sparkling water or soda water
• Unsweetened tea
• Black coffee

If black coffee isn’t your thing, pack a little Keto Coffee Creamer to go! Featuring a rich blend of memory-boosting MCT oil from non-GMO coconuts, it mixes easily with just a spoon making it the perfect way to get keto coffee on the go!

If you choose to indulge in alcohol, opt for a glass of dry red or white wine, or if hard alcohol is more your thing, go for gin, vodka, whiskey, brandy, or a dry martini to keep it low carb.

7. Create a Meal From A La Carte Sides

Okay, so let’s say you didn’t manage to find a restaurant in advance. You decided to go with the flow and now you’re in a pickle – there are no keto-friendly dishes you can order. Skip the main course altogether and opt for some healthy keto-approved sides instead. Choose a side salad, a side of meat, and/or a side of low-carb veggies drizzled with olive oil or butter.

8. Ask Questions

Don’t be worried about annoying the waiter- you have questions that need answers. Do you want to know if the mayonnaise is sugar-free? Or if croutons come with that salad you want to order? Asking questions will ensure that you won’t accidentally eat something that will kick you out of ketosis.

9. Get Creative with Dessert

Chances are, most restaurants won’t have keto-friendly dessert options, so this your opportunity to get a little creative! Here are some ideas:

• A cheese board
• Berries in heavy cream
• Dark chocolate
• Herbal tea
• Decaf coffee with cream

What Are Some Keto-Friendly Restaurants?

Breakfast and Brunch Spots

Opt to see your friends in the morning when you have the chance to indulge in keto-friendly options like eggs, bacon, sausages, scrambled eggs, steak and eggs, and omelets.

Burger Joints 

You can always find something keto-friendly at a burger joint! Just replace the bread with a lettuce wrap, skip the sugar-loaded condiments like ketchup, and pass on the fries. Toppings like mustard, salsa, guacamole, bacon, egg, and mayo are your friends!

Mexican Restaurants

Two words: burrito bowls. This super filling, keto-friendly meal comes complete with delicious ingredients like guacamole, spiced meat, light and tangy sour cream, grilled onions, protein-rich bell peppers, and anti-inflammatory spices like cilantro.

Salads Bars

Salad bars are a great source of fiber with all those leafy greens. Just make sure to ask for no croutons and switch their sugary dressing for a clean classic you can’t go wrong with – olive oil, lemon (or ACV), and salt and pepper. Then add some meat, an array of veggies, and voila. Or, if you want to switch things up, opt for a Mediterranean favorite, Greek salad!

UP NEXT: Eating Keto at Chipotle – A Step by Step Guide to Ordering Low Carb

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Sticking to a Keto Diet While Eating Out

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You’re following the Keto lifestyle, everything is going great and you are feeling better than ever.

Socially eating out on keto hasn’t entered your mind yet.

You have a lost a few pounds, and seem to get through the working day a lot easier when not having to deal with that old afternoon carb crash.

Then your best friend sends you a text to throw a spanner in the works…

“Fancy coming out for a meal or drink?”

Panic hits… Can I eat out while following the Keto Diet?

Before you go and get filled with carbs and regret, we’re going to share with you our top tips on how to go out, be full to the brim with tasty low food, and even enjoy a keto friendly drink.

All while sticking to your keto lifestyle!

Jump To…

So… Is Eating Out On Keto Possible? 9 Top Tips for Dining On Keto 7 Keto Meal Ideas – When Dining Out Fancy a Drink? Can I Drink Alcohol While On the Keto Diet? 4 Easy Keto Drink Ideas – When Dining Out What Should You Avoid On A Keto Diet When Eating Out? Keto at Buffet Restaurants? Keto at a Friend’s or Relative’s Place Fast-food Restaurants on the Keto Diet How To Eat Out On The Keto Diet – The Bottom Line

So… Is Eating Out On Keto Possible?

Yes, you can eat out on a keto diet! With a little planning and some smart choices, you can enjoy a delicious meal while sticking to your low-carb and keto goals.

Eating out on keto doesn’t need to be a disaster, you just need to be prepared and have a strong will!

If it’s up to you to choose which restaurant or pub you are planning on visiting with your friends, that’s great! Choose something that has a lot of protein and veggie options.

You’re looking for something with plenty of protein on the menu. Italian, French, American or Greek… even an unlikely Indian restaurant offers a dry chicken or Kebab style dish. 

Avoid restaurants with foods that are high in carbs like bread, pasta, rice, and sugary desserts. 

That means no Pizza or Chinese! Sorry! 

These foods can add unnecessary carbs to your meal and kick you out of ketosis.

9 Top Tips for Dining Out On Keto

Here are our 9 top tips for eating out on keto or low-carb diet:

1. Stick to simple dishes that contain protein, non-starchy vegetables, and healthy fats.

   

   When dining out, choose simple dishes that contain protein, non-starchy vegetables, and healthy fats. This will help you stay on track with your keto or low-carb diet.
   Meat plates on the ‘starter’ menu are ideal for the Keto diet. Just avoid the accompanying breads or crackers.

2. Avoid added sticky sweet sauces and salad dressings on your food.

   Many sauces and salad dressings contain added sugars and other ingredients that can add unnecessary carbs to your meal. 
   Stick to simple dressings like olive oil and vinegar or ask for sauces on the side so you can control how much you use.

3. Opt for grilled or baked food instead of fried

Stay clear of anything that is “breaded” or “fried” as it’s usually coated in carbs. Choose grilled or baked options instead to keep your carb intake low. Chicken, Steak and Fish are all Keto friendly.
Most restaurants will serve a high protein option… once again watch out for the glaze or sauce, if unsure ask for it to come separately.

4. Stay clear of sugary drinks

Sugary drinks like soda and juice can add a lot of carbs to your meal. Stick to water, unsweetened tea, or other low-carb options. Please be aware of health issues becoming more apparent from using low-sugar drinks with artificial sweeteners:

A Recent Study has shown that low/no sugar soft drinks can have a negative effect on energy regulation. 

Another study showed ingesting sucralose may even interfere with the consumer’s hormonal responses.

You won’t find any artificial sweeteners in our range of Keto Snacks!

5. You can have a starter!

Prawn and avocado salads, beef salads, and chicken skewers are all good starter options. 

Just be mindful of the dressings used, ask to swap for olive oil and lemon… you don’t want to increase your carbs for a sneaky dressing!!

6. BYOD- Bring Your Own Dessert

We have your back!.

Now not many restaurants will have a Keto friendly dessert…. Unless you want a plate of cream…

Our Keto Bars & Cookies are 100% Natural and can stave off the need for a carb-heavy dessert.

So pop a Keto bar in your pocket to stave off any unwanted Tiramisu or Profiterole cravings.

Buy Keto Bars

7. Ask your waiter about the ingredients

Don’t be afraid to ask your waiter about the ingredients in a dish. They can help you make informed choices and avoid hidden carbs. They may have ‘inside knowledge’ on how meals are prepared and will be happy to help.

8. Something On The Side?

Go through the menu and look at the side dish options and pick two sides that are Keto friendly.

Green veg, creamed spinach, cauliflower cheese (although check with the restaurant for the ingredients) or salad undressed is always a safe bet and can add a bit of extra colour and flavour to your dish.

If the restaurant doesn’t have any keto-friendly entrees on the menu, consider creating your own meal from a la carte sides. Choose options like grilled vegetables, salad, and protein to build a satisfying meal.

9. Ask For Extra Butter or Oil

Don’t be afraid to ask for extra butter or oil so you can drizzle it on top of your protein and veggies. This will help you get full so you don’t experience food envy when your partner orders a plate of chips or garlic bread.

“Stay strong, and remember why you’re eating a Keto diet”

If your meal doesn’t contain enough healthy fat, consider adding a side of avocado or olives to boost your fat intake. Remember to always keep your fat intake high whilst following the keto diet. 

70 to 80% of your calories should be coming from fat!

7 Keto Meal Ideas – When Dining Out

Here are seven easy keto meal ideas for when you’re dining out.

You should be able to get one of these keto-friendly meals in pretty much any restaurant:

1. Grilled chicken or fish with a side of steamed vegetables or a salad (hold the croutons and dressing with added sugars).

2. Steak or burger (without the bun) with a side of roasted vegetables or a salad (hold the potatoes and other starchy sides).

3. Cobb salad with grilled chicken, avocado, bacon, and hard-boiled eggs (hold the croutons and dressing with added sugars).

4. Grilled or roasted vegetables with a side of protein (such as shrimp, chicken, or steak).

5. Sashimi or sushi rolls made with cucumber or seaweed wraps instead of rice.

6. Omelette with spinach, mushrooms, and cheese.

7. Baked salmon with a side of roasted asparagus or brussels sprouts.

Fancy a Drink? Can I Drink Alcohol While On the Keto Diet?

Having a drink (or two) is all part of the “going out” experience.

Keto doesn’t mean T-Total; you can absolutely drink alcohol!

Here’s how:

Beer:

The number of breweries releasing low-sugar or low-calorie versions of their beers is increasing. The problem with beer is that sugar is a key part of the brewing process. Without sugar, you can’t ferment beer!

Even the lowest-sugar beer available today (Miller Lite: 3.2 grams of carbs) will disrupt a keto diet after a few bottles. 

WINE and Champagne:

Go for the dry red or white. Dry equals less carbs.. sweet.. well it’s in the name! And if you’re up for something fancy you’ll be glad to know Champagne and Prosecco are both keto friendly.

Spirits:

Watch out for the ones which contain umbrellas and sparklers.. Cocktails often contain syrups.. a big keto no no.. also no tonic.. yes it sounds healthy but contains plenty of sugar.

4 Easy Keto Drink Ideas – When Dining Out

It’s important to drink alcohol in moderation while following a ketogenic diet, as it can slow down weight loss and affect ketone production. Also, be mindful of the calorie content in alcoholic beverages, as they can add up quickly.

Ask for one of the drinks below, and you should be able to enjoy a few drinks while staying in ketosis:

• Gin with soda and lime
• Vodka with soda and lemon juice
• Rum with soda water, lime juice, and mint
• Straight whiskey Scottish style
• Tequila and soda water with a splash of lime juice
• Dry red or white wine (in moderation)
• Champagne or sparkling wine (in moderation)
• Light beer or low-carb beer (check nutrition labels)
• Hard seltzers made with natural flavors and no added sugars
• Spiked seltzers with natural flavors and low-carb ingredients
• Low-carb or keto-friendly cocktails made with sugar-free mixers and garnishes, such as a sugar-free margarita or a gin and sugar-free tonic with berries.

Remember, while in ketosis your body processes energy in a different way.

Drinking alcohol while in ketosis may have a more potent effect on the body than it normally would, so take it slow!

What Should You Avoid On A Keto Diet When Eating Out?

When eating out on a keto diet, it’s easy to know sugary desserts and drinks are going to kick you out of ketosis. But what else should you avoid?

Condiments

Many condiments like ketchup and barbecue sauce contain added sugars that can add unnecessary carbs to your meal.

Stick to simple dressings like olive oil and vinegar or ask for sauces on the side so you can control how much you use.

Some Mayonnaise brands are keto friendly, however, be aware that any ‘light’ or ‘low fat’ version could have added carbs. Make sure to check that it is full fat.

Bread Baskets

Come on…. Bread baskets? Really?

Bread baskets are often served before the meal and can be tempting to snack on while you wait for your food. 

However, if you are truly serious about living the keto lifestyle, you are going to have to say bye-bye to bread.

Everyone and their mothers know that Bread is high in carbs.

It’s best to avoid bread altogether if you’re following a keto diet. 

Stay strong. Everyone loves bread. It just doesn’t fit the keto lifestyle.

Sugary Beverages

Sugary beverages like soda and juice are an obvious no-no.  They add a lot of sugar and carbs to your meal. 

Stick to water or other low-sugar options. And be aware of those artificial sweeteners!

Dessert

Desserts are often high in carbs and sugar so it’s best to avoid them if you’re following a keto diet.

Grab one of our tasty keto snacks instead!

Complimentary Peppermints or Candy

No! Just no.

Complimentary peppermints or candy may seem like a small treat but they can seriously effect your keto status. They’re pure sugar! A surefire way to remove yourself from ketosis!

Keto at Buffet Restaurants?

Dodging Stodge will be your main goal for surviving the sitting with your ketosis status in check!

Eating at a buffet restaurant can be a nightmare when you’re following a low-carb or keto diet. 

Unlimited amounts of carby food? Brilliant!

Here are some tips to help you stay on track:

Set rules before leaving the table

Before you head up to the buffet, set some rules for yourself. Avoid any foods which are breaded, or have sauces you can’t identify. Try filling your plate only once and avoid anything which isn’t meat, fish, or vegetable.

Focus on fats, vegetables, and protein

When filling your plate at the buffet, focus on foods that are high in healthy fats, vegetables, and protein. 

Avoid starchy foods like bread, pasta, rice, and potatoes.

Don’t overfill your plate

It can be tempting to overfill your plate at a buffet but this can lead to overeating. 

Take smaller portions and go back for seconds if you’re still hungry after 10-20 minutes.

Take your time

Take your time when eating at a buffet. Chew your food slowly and enjoy each bite. This will help you feel satisfied with less food. Drink water with every few bites!

Keto at a Friend’s or Relative’s Place

Eating at a friend’s or relative’s place can be both embarrassing and awkward when you’re following a low-carb or keto diet.

No one wants to be the picky eater that is eating something different from everyone else. However, if you are dedicated to the Keto lifestyle, your friends will surely be aware of your eating habits. 

Here are some tips to help you stay on track:

Communicate as needed

Don’t be afraid to communicate your dietary needs to your host. They may be able to accommodate you with some simple changes to the menu. Don’t be embarrased, a good friend will understand and support you.

Take the edge off your hunger at home

If you’re worried about being hungry at your friend’s or relative’s place, have a small snack before you leave home. This will take the edge off your hunger and help you make better choices when you arrive.

Pick and choose you Food carefully

When it’s time to eat, pick and choose the foods that fit within your low-carb or keto diet. Avoid starchy foods like bread, pasta, rice, and potatoes. Don’t feel like you need to clear the plate!

Bring a low-carb dish or snack

Consider bringing a low-carb dish to share with everyone. This will ensure that there’s something on the table that fits your dietary needs.

Or you could stick a couple of our Keto Bars or Keto Cookies in your purse or coat pocket, just in case you need them!

Fast-food Restaurants on the Keto Diet

Eating at fast-food restaurants can be challenging when you’re following any type of diet, but can become even harder while following Keto. 

Here are some tips to help you stay on track:

Delis, sub shops and bakery cafés

At delis, sub shops, and bakery cafés, look for options like salads or lettuce-wrapped sandwiches. Avoid bread and other starchy foods. Going into a bakery while on Keto is a form of torture that I would avoid!

Burger or chicken joint

At burger or chicken joints, choose grilled options instead of fried. Ask for a lettuce wrap instead of a bun or skip the bun altogether!

Skip the fries, and get a salad.

Indian

Indian restaurants are nearly as tough on Ketosis as Chinese restaurants! 

Another rice-rich cuisine with carb-heavy sauces, Indian food can be tough to navigate.

Your best bet is to choose dishes that contain protein and vegetables like tandoori chicken or palak paneer. 

Obviously, avoid rice and naan which are high in carbs.

Ask questions to your server, and try and explain your dietary limitations before ordering.

Asian

You are going to be really stuggling at Asian restaurants. With rice and sweet sauces filling out the menu, you may be in trouble walking into a Chinese restaurant while in Ketosis.

Try and choose dishes that contain protein and vegetables like stir-fries or curries. Avoid rice and noodles like the plague!

Mexican Restaurants

Mexican restaurants often have keto-friendly options like fajitas without the tortillas or taco salads without the shell.

At Mexican restaurants, choose fajitas without the tortillas or taco salads without the shell. Avoid rice and beans which are high in carbs.

Even healthy foods can have way too many carbs to enjoy on a Keto diet. 

Beans are one of them!

Pizza

Ok, we get it, everyone loves Pizza! But like bread, it just doesn’t work on the Keto diet.

There have been attempts at creating keto-friendly pizzas, but from my knowledge, no restaurant is currently selling them.

Your best option if you are going to a pizzeria while in ketosis is to combine some high-protein starters, and avoid the desserts!

Dominos is a No-go!

How To Eat Out On The Keto Diet – The Bottom Line

Eating out on a low-carb or keto diet is possible with a little planning and some smart choices.

Most importantly, enjoy yourself! 

Next time you are eating out on Keto, follow our advice and choose your food carefully.
In no time you will be sipping on your gin and soda, full-bellied, enjoying a keto-friendly night out!

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What can you eat on a keto diet?

The ketogenic diet is a great way to reduce weight and control insulin levels. The diet includes foods high in fat and protein. Only carbohydrates are restricted. Thus, the diet stimulates lipolysis (fat burning). In this case, the main source of energy are fats, not carbohydrates.

The mechanism of action of the ketogenic diet

Since it is fats that are the sources of energy during this diet, most of them are not stored, but are actively consumed by the body. Due to the release of ketone bodies as a result of lipolysis, the diet got its name – ketogenic. The choice of foods high in fat and protein does not affect the intake of recommended calories on a keto diet.

List of acceptable products

On a ketosis diet, you can eat everything except carbohydrates, they are limited to 10% of the daily diet. Bread and pasta, cereals and fruits, sugar and alcohol should be excluded from the diet. It is important to avoid vegetables that are high in carbohydrates. These are potatoes, corn, pumpkin and other gourds. The diet includes:

• dairy products – cheese, cream, cottage cheese, yogurt;
• low carbohydrate vegetables – cucumbers, tomatoes, dark green vegetables, etc.;
• herbs – tarragon, basil, celery;
• nuts, olives, avocados;
• meat – beef, veal, lamb;
• fish and poultry – tuna, salmon, turkey;
• vegetable and butter oils;
• eggs;
• some berries are allowed in small quantities, eg blackberries, raspberries.

When choosing products, you need to carefully monitor their composition. As part of the ketogenic diet, bakery and confectionery products, sugary and alcoholic products should be abandoned, and trans fats should be excluded from the diet.

Keto menu

So what can you eat on a keto diet? Ready meals for the ketogenic diet are offered by YAMDIET. Sample menu for the day:

• grilled fresh veal with herbs and vegetables;
• Grilled Adyghe cheese with herbs;
• Nicoise salad with tuna steak;
• salad with olives, avocados, herbs;
• salmon baked in yogurt with tarragon.

The calorie content of each dish is calculated to the gram. A free consultation with a dietitian is available to help you adjust your diet to meet your goals. Home delivery of ready-made keto diets is free for Moscow residents.

Is it possible to lose weight on a keto diet?

The ketogenic diet is prescribed for both athletes and patients with diseases of the nervous system. The main benefits are increased physical endurance and mental alertness. In addition, it contributes to the rapid reduction of fat mass. Thus, on a keto diet, you can comfortably reduce weight and lose weight. We recommend that you consult with a YAMDIET dietitian before ordering a keto diet.

Author Yamdiet, Vorobieva Marina Viktorovna

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Frankly with diets ologist: about the keto diet and proper nutrition

November 28, 2022 13:14

What is a keto diet, how does it work, what does it affect, what foods does it allow and whether it is related to proper nutrition – we will talk about this and more in the article.

In our new section, together with Natalya Nefyodova, a nutritionist and nutritionist at VkusVill, we will figure out what are the features of various diets and for whom they are nevertheless invented. And the first material of the column is dedicated to the keto diet.

Let’s figure out what the ketogenic diet is, thanks to which it became popular and what risks can be if you still start to adhere to it. And here you can read what ready-made rations are for those who already adhere to the keto diet.

If the tabloids are to be believed—and when it comes to celebrities, other sources are hard to come by—the keto diet began to gain popularity in Hollywood around 2017-2018. Alicia Vikander, Halle Berry, Kourtney Kardashian – we can thank them for the popularity of low-carbohydrate nutrition.

The main principle of the keto diet: how it works

It is not entirely clear why celebrities decided to lose weight using a diet designed for children with epilepsy, but the fact remains that there was a lot of noise around this type of nutrition. And yes, you read that right: the ketogenic diet has been used for epilepsy, according to publications dated 1921 years old. That is what it was originally designed for.

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Salmon steak, chilled, 450 g

450 g

1,282
rub

1282.00
1282.00

What exactly is the keto diet? Now, all low-carb, high-protein meal plans are classified as ketogenic diets. These are the Paleo, South Beach and Atkins diets. True, they have little in common with the “original” version. Most often, ketoplan is high in fat, which provides most of the daily calorie intake, up to 90%.

The ketogenic or keto diet is a diet designed to change the type of fuel your body uses. Instead of glucose obtained from carbohydrates, through dietary changes, the body uses ketone bodies, which the liver produces from stored fat.

Seems like a great way to lose weight, but getting ketones is a tricky process. First, you need to reduce the amount of carbohydrates as much as possible. Secondly, it takes more than one day to reach ketosis. Thirdly, you also need to control the protein, because it can interfere with the process.

Ketogenic Diet: What Foods to Eat

On a keto diet, 90% of calories come from fat. Such food should be very balanced and with a certain diet.

If we translate everything into the language of numbers, then for 2000 kcal there should be approximately 165 g of fat, 40 g of carbohydrates and 75 g of protein. That is, fats should be in excess in every meal.

In this regard, the list of prevailing products in the keto diet looks something like this:

• nuts,
• seeds,
• olive oil,
• avocados,
• tofu,
• oily fish,
• lard,
• cocoa oil,
• fatty meats (beef, pork, bacon).

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Avocado Hass, pcs

~110 g

88
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88.00

What not to eat on a ketogenic diet

The following are prohibited or at least restricted on a ketogenic diet: beans,

The reason is the high content of carbohydrates. If something from vegetables or greens is included in the diet, it is important to carefully monitor the amount of carbohydrates and try to limit it.

About the risks of keto nutrition and possible contraindications

The ketogenic diet is deficient in many nutrients such as selenium, magnesium, phosphorus, vitamins B and C found in grains, fruits and vegetables.

It also includes an excess of saturated fats, which can increase the level of “bad cholesterol” associated with the occurrence of cardiovascular diseases, and low levels of fiber, which is beneficial for the correct intestinal microbiota, cholesterol and prevents the occurrence of constipation.

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Psyllium (psyllium bran)

180 g

567
rub

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567.00

What is fiber, where is it most and why is fiber so important for a balanced diet and the prevention of “cholesterol problems”, described in a separate article.

Keto diets can worsen pre-existing liver disease, lead to kidney problems, and cause mood swings and irritability due to the lack of sugar found in complex carbohydrates.

Nutritionist’s Conclusion: Who is the Keto Diet for? It is suitable for special cases, but they should be discussed with a specialist.

If you have had experience of keto nutrition, you know some interesting recipes, approaches, or have managed to evaluate the effect on the body and the results of the keto diet, tell us in the comments.

Now that you know what foods the keto diet includes, what contraindications and restrictions it has, has your opinion about this type of nutrition changed? How do you feel about diets? What is a balanced diet for you? We are waiting for your answers in the comments.