By Caleb
Eating Keto on the Go: How to Make Healthy Choices While Dining Out
In today’s fast-paced world, it can be challenging to stick to a ketogenic diet while on the go. With limited time and options, many people find themselves reaching for convenience foods that are high in carbs and low in nutrients. However, with a little planning and knowledge, it is possible to make healthy choices while dining out and stay on track with your keto lifestyle.
In this article, we will discuss some tips and strategies for eating keto on the go, as well as provide some common FAQs about dining out on a ketogenic diet.
Tips for Eating Keto on the Go:
1. Plan ahead: Before heading out to eat, take some time to research the menu of the restaurant you will be visiting. Look for keto-friendly options such as salads, grilled meats, and vegetable sides. If the menu is not available online, you can always call ahead and ask about their keto-friendly options.
2. Avoid starchy foods: When dining out, it’s important to steer clear of starchy foods such as bread, pasta, and rice. Instead, opt for low-carb options such as lettuce wraps, cauliflower rice, or zucchini noodles.
3. Choose your protein wisely: Protein is an essential part of a ketogenic diet, so be sure to choose high-quality sources such as grass-fed beef, wild-caught fish, and organic poultry. Avoid breaded or fried meats, as they are often coated in high-carb breading.
4. Load up on veggies: Vegetables are an important part of a ketogenic diet, so be sure to fill up on non-starchy options such as leafy greens, broccoli, and bell peppers. Ask for extra veggies instead of a side of fries or bread.
5. Watch out for hidden carbs: Many restaurant dishes contain hidden sources of carbs, such as sauces, dressings, and marinades. Be sure to ask about the ingredients used in your meal and request any high-carb items to be served on the side.
6. Stay hydrated: It’s important to stay hydrated while on a ketogenic diet, so be sure to drink plenty of water while dining out. Avoid sugary drinks such as soda and juice, and opt for unsweetened tea or coffee instead.
7. Don’t be afraid to customize: Most restaurants are willing to accommodate special dietary needs, so don’t be afraid to ask for substitutions or modifications to your meal. For example, you can ask for a burger without the bun or a salad without croutons.
8. Be mindful of portion sizes: Restaurants often serve large portions, so be mindful of how much you are eating. Consider sharing a meal with a friend or taking half of your meal home for later.
FAQs about Dining Out on a ketogenic diet:
Q: Can I eat out at fast-food restaurants while on a ketogenic diet?
A: While fast-food restaurants are not typically known for their keto-friendly options, it is possible to make healthy choices while dining out. Look for grilled meats, salads, and veggie sides, and avoid high-carb items such as fries and sodas.
Q: How can I avoid temptations while dining out?
A: To avoid temptations while dining out, it’s important to plan ahead and have a strategy in place. Stick to keto-friendly options, avoid starchy foods, and ask about the ingredients used in your meal. You can also bring along keto-friendly snacks to munch on if needed.
Q: What are some keto-friendly options to look for on a restaurant menu?
A: Some keto-friendly options to look for on a restaurant menu include salads with grilled protein, bunless burgers, grilled fish or chicken, and vegetable sides such as sautéed spinach or roasted Brussels sprouts. Avoid high-carb items such as pasta, rice, and breaded meats.
Q: How can I stay on track with my keto diet while traveling?
A: While traveling, it can be challenging to stick to a ketogenic diet, but with some planning and preparation, it is possible. Look for keto-friendly options at restaurants, bring along keto-friendly snacks, and consider packing a cooler with pre-made meals or snacks.
Q: What are some keto-friendly drinks to order at a restaurant?
A: Some keto-friendly drinks to order at a restaurant include unsweetened tea or coffee, sparkling water, or a glass of dry red or white wine. Avoid sugary drinks such as soda, juice, or cocktails made with sugary mixers.
In conclusion, eating keto on the go can be challenging, but with some planning and knowledge, it is possible to make healthy choices while dining out. By following the tips and strategies outlined in this article, you can stay on track with your keto lifestyle and enjoy delicious meals while on the go. Remember to be mindful of portion sizes, avoid hidden sources of carbs, and don’t be afraid to customize your meal to fit your dietary needs. With a little effort and determination, you can successfully navigate the world of dining out on a ketogenic diet.
