There are, of course, times when you’ll want to eat out or will have dining engagements while on the Keto Diet. Being on a Ketogenic Diet should not necessarily restrict what you eat and where you eat, it should only make you to be more mindful of what you consume. This is important because some foods contain hidden sources of sugar and carbohydrates – things that can sabotage your Keto dieting efforts.
Here then are some tips you should take with you when dining out on a Keto Diet:
Obviously the establishment you’re eating at will not be aware that you are on a Keto Diet, and its likely they will not be aware of the eating guidelines you’re trying to adhere to.
So, watch out for certain giveaways on the menu items. Whatever you eat at the restaurant must be gluten-free and sugar-free, or at least contain a minimal amount of these. Stick with broiled or grilled meat and fish, as well as sauces made with butter, Bearnaise and Hollandaise.
Avoid certain foods at all costs
There are some foods you really need to stay away from, no matter how much you love them and think that one time will not harm your Keto Diet Plan. These include salad dressings that contain a lot of sugar, or glazes or sauces with flour and other thickening agents. You must also be wary of all ingredients containing sugar and carbs, and not touch large servings of potatoes, rice or other starchy foods.
It is also best not to touch meatballs that have high-carb bread crumbs and high-sugar garnishes and salsas. If you’re going to consume a large portion of protein, then be certain to add fat to balance it out. See our article on ‘Everything You Need To Know About Keto Diet Macros‘ for more information.
Do not be afraid to ask questions
Since you are dealing with weight loss, health and physical well-being, you must not be afraid to ask questions when you are served food at restaurants. If you’re served too much carbohydrate-rich starches like rice, brad or potatoes, ask the waiter if you can exchange them for salad or vegetables. You must be confident to inquire if the sauce or dressing you are served contains sugar or flour, and its okay to ask if avocado or bacon or cheese or butter among other garnishes can be added to your order on the side.
Of course, its a good idea to always ask if the eating establishment you’re at has a gluten-free menu or caters to Paleo or Keto Diet food requirements.
Put the recipe to task on your smartphone
If you are not certain, then ask the waiter for a recipe or list of ingredients they use for your desired meal, and then check those ingredients on a macro calculator or other website/app on your phone. Google and diet apps such as MyFitnessPal can give you an accurate estimate of the amount of carbs in any given food, and you can make your eating decision based on that. You can research the recipe or the ingredients within 2-3 minutes before placing your order.
Avoid high-carb food items and stick to proteins and fats
That is your overall goal and general rule with any Ketogenic Diet. Avoid high-carb foods that come from grains and starches! You may even have to avoid many fruits such as bananas, cherries and berries, many of these fruits contain high amounts of Fructose. It is best to stick to fats, proteins and fibers since these are the essentials to profound weight loss success and imporved health with the Keto Diet.