Eating out can be a challenge for anyone trying to maintain a healthy diet, but it can be especially difficult for those following a keto diet. With the abundance of high-carbohydrate and sugary options on many menus, it can be difficult to stay on track with your keto diet when you’re eating out. Fortunately, there are some tips and tricks you can use to make sure you’re still sticking to your diet when you’re eating out. Here are five tips to help you maintain a keto diet when eating out.
1. Research Your Options Beforehand
Before you head out to eat, take the time to research the restaurant and menu beforehand. Look for dishes that are low in carbohydrates and high in protein and healthy fats. Many restaurants these days offer special keto-friendly options, so be sure to check out their website or call ahead to find out what they have available.
To make dining out keto-friendly, start by doing some research ahead of time. Look up the menu online and decide what dish you’d like to order. Then, take a look at the ingredients and see if there are any substitutions you can make to make the dish more keto-friendly. For example, if the dish comes with a side of mashed potatoes, ask if you can substitute that for a side of vegetables or a salad.
2. Ask for Substitutions
Once you’ve decided on a dish, ask your server if you can make substitutions to make the dish more keto-friendly. For example, if the dish comes with a side of mashed potatoes, ask if you can substitute that for a side of vegetables or a salad.
3. Skip the Bread
Many restaurants offer bread or chips as free appetizers. While these can be tempting, it’s best to pass on them if you’re trying to stick to a keto diet. Instead, ask for a side of vegetables or a salad as an appetizer.
4. Avoid Sugary Drinks
Sugary drinks such as soda, juice, and sweet tea are all high in carbohydrates and can quickly knock you out of ketosis. Instead, opt for unsweetened tea, diet soda, or sparkling water.
5. Ask Questions
Once you arrive at the restaurant, don’t be afraid to ask questions. You can ask the server or chef to modify a dish to make it keto-friendly. For example, you can ask for your salad to be made with olive oil instead of a high-carb dressing.
When ordering, be sure to specify your dietary restrictions. Most restaurants are happy to accommodate special requests. And if you’re unsure about what you can order, don’t hesitate to ask your server for suggestions.
By following these tips, you can make sure you’re still sticking to your keto diet even when you’re eating out. With a little bit of planning and preparation, you can enjoy a delicious meal even with your diet. Be sure to keep everything you've learned here in mind the next time you're eating out.
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