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The ketogenic diet has become increasingly popular in recent years, with many people choosing to follow this low-carb, high-fat eating plan in order to lose weight, improve their health, and increase their energy levels. However, eating out on a keto diet can be a bit tricky, as many restaurants do not have keto-friendly options readily available. But fear not, because with a little planning and know-how, you can still enjoy dining out while staying true to your keto goals.
Here is the ultimate guide to eating out on a keto diet:
1. Do your research: Before you head out to a restaurant, do a little research to see if they have any keto-friendly options on their menu. Many restaurants now offer low-carb options or will accommodate special dietary needs if you ask. You can also check online reviews or reach out to the restaurant directly to inquire about their keto options.
2. Skip the bread and chips: Most restaurants will bring out a basket of bread or chips before your meal, but these high-carb appetizers are a big no-no on a keto diet. Politely decline the bread and ask for a salad or non-starchy vegetable instead.
3. Opt for protein and veggies: When ordering your main course, focus on getting a protein source like steak, chicken, or fish, along with a side of vegetables. Avoid dishes that are breaded or served with high-carb sauces, and ask for your protein to be grilled or roasted instead of fried.
4. Customize your order: Don’t be afraid to ask for substitutions or special requests to make your meal more keto-friendly. Ask for your burger without the bun, your salad without croutons or dressing, or your stir-fry without the rice. Most restaurants are happy to accommodate dietary restrictions, so don’t be shy about asking for what you need.
5. Be wary of hidden carbs: Be aware that some seemingly keto-friendly dishes may still have hidden carbs in the form of sauces, marinades, or garnishes. Ask your server about the ingredients in the dish and request that any high-carb items be left off.
6. Watch your portion sizes: Restaurant portions are often much larger than what you would eat at home, so be mindful of how much you are consuming. Consider splitting a dish with a dining companion or asking for a to-go box to save half for later.
7. Stay hydrated: It’s important to stay well-hydrated on a keto diet, so be sure to drink plenty of water while dining out. Avoid sugary sodas, juices, and alcoholic drinks, and opt for water, unsweetened iced tea, or black coffee instead.
With these tips in mind, you can confidently navigate the restaurant scene while sticking to your keto diet. Remember that it’s okay to indulge occasionally, but try to make the best choices possible and listen to your body’s hunger and fullness cues. Bon appétit!
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