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General Tips for Eating Out When You Follow a Low-Carb and Keto Diet

Let’s start with the obvious: avoid all pasta, rice, bread, potatoes, corn, beans, soda, juice, and desserts. (If you find a restaurant that serves fresh berries with real whipped cream for dessert, then go for it!)

Simplicity is Key                                                                                                     

Choose dishes that are prepared simply, without sauces. Sauces often have hidden (and not-so-hidden) sugars and starches. Opt for grilled, baked, steamed, or roasted meats, poultry, seafood, non-starchy vegetables, or salads.



Fried foods are not off limits, but it may be best to avoid them because they typically have grain-based breading or batter. Plus, while fat certainly isn’t something to be feared on a ketogenic diet, you do want to be careful about the kinds of fat you consume, and many restaurants use mixtures of vegetable oils, which are high in pro-inflammatory omega-6 fatty acids and should not be used for cooking.

Don't be Afraid to Ask                                                                                            

At restaurants where free bread or rolls are provided before the food is served, request that the wait staff not bring those to the table. (This works if everyone at the table is watching carbs. If others in your party want the bread, you’ll simply have to abstain.) Ask for something else if it’s the type of restaurant that is likely to have something available; olives or pickles can be served instead of starches and grains.

Or even better, simply have nothing before your meal. If you live in the U.S., restaurant portions are comically large; there’s no need to start filling up on something else while you wait for an entree that will probably be more than you can finish in one sitting anyway. Regardless of where you live, there’s truth to the saying, “Hunger is the best sauce.”

Add Non-Starchy Vegetables & Healthy Oils                                                           

Ask for a double portion of non-starchy vegetables in lieu of a starchy side dish. (For example, a double serving of broccoli instead of a potato, or roasted vegetables instead of pasta or rice.) Most entrees come with a choice of one or two side dishes, and there’s usually a selection of starchy items and non-starchy vegetables. Double up on the lower carb options.

If you’re following a strict ketogenic diet, as opposed to a more general low carb diet, you may need a bit more fat than your dish contains. If so, simply request some extra olive oil or butter on the side.

Preparation is Key                                                                                                  

Prepare ahead of time. Many restaurants have their menus posted online. Take a look ahead of time so you’ll have an easier time ordering, or so you can suggest a change of location if you feel your options would truly be too limited to order something keto-friendly.

 

Source: https://ketodietapp.com and https://unsplash.com for the awesome photo :)
Annoying but necessary - I'm not a Healthcare Professional so please check with your Healthcare Professional before changing anything concerning your well being.


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