Strategies for Sticking to Your Diet While Dining Out
Eating out can be a challenge when you’re following a specific diet, such as the keto diet. The high-fat, low-carb nature of the keto diet can make it tricky to navigate menus and find suitable options at restaurants. However, with a little planning and preparation, it’s possible to stick to your keto goals while enjoying meals out with friends and family. In this blog post, we’ll explore some strategies for staying on track with your keto diet while dining out.
Research the Menu in Advance
One of the most effective ways to ensure that you stick to your keto diet while eating out is to research the menu in advance. Many restaurants now have their menus available online, which makes it easy to check out the options and plan your meal ahead of time. Look for keto-friendly dishes that are high in healthy fats, such as grilled salmon, avocado salad, or a bunless burger.
Don’t be Afraid to Customize
When dining out, don’t be afraid to customize your order to make it more keto-friendly. For example, if a dish comes with a starchy side like potatoes or rice, ask if you can substitute it with a low-carb vegetable like broccoli or spinach. Most restaurants are happy to accommodate special requests, so don’t be afraid to ask.
Skip the Bread Basket
Bread, rolls, and other baked goods are all high in carbs and are not keto-friendly. If you’re dining out and the restaurant brings a bread basket to the table, simply ask them to take it away. You can also ask for olive oil and vinegar to dip your salad in instead of dressing or croutons.
Be Mindful of Hidden Carbs
Many restaurant dishes contain hidden carbs, such as sugars in sauces or marinades. Be sure to ask your server about the ingredients in a dish before ordering to ensure that it aligns with your keto diet goals. For example, ask for the sauce on the side so that you can control how much you consume.
Stick to Water or Unsweetened Beverages
Sodas, juices, and other sweetened beverages are all high in carbs and can easily throw off your keto diet. Instead, opt for water, unsweetened tea, or black coffee.
If you’re looking for something a little more exciting, try adding a slice of lemon or lime to your water for some extra flavor.