Keeping to a low carb diet like keto can be tough when eating out. Restaurants often give too much protein and not enough veggies. Also, hidden carbs in sauces and gravies can mess up your diet.
But, with some planning, you can find great keto meals at restaurants. This way, you can enjoy tasty food while sticking to your diet.
The keto diet can help some people lose a lot of weight. But, it’s not for everyone. A modified Atkins diet might be better for you. It lets you eat more while still keeping carbs low.
Key Takeaways
- Restaurants often serve oversized protein portions and insufficient vegetables, making it challenging to maintain a low carb diet.
- Hidden carbs in sauces, gravies, and other ingredients can sabotage your low carb efforts when dining out.
- A modified Atkins diet can provide more flexibility than a strict keto plan, allowing you to enjoy a wider range of low carb options at restaurants.
- Strategizing your restaurant choices and customizing menu items can help you maintain a healthy, low carb lifestyle while dining out.
- Communicating with restaurant staff about your dietary needs can ensure you receive keto-friendly meals that align with your goals.
Understanding Keto-Friendly Restaurant Dining
Finding low-carb menus when eating out on a keto diet can be hard. But, with smart strategies, you can have a great keto dining out time. Keto diets aim for 50 grams or less of carbs each day. This means 25 grams or less of net carbs.
To find net carbs, you subtract fiber and sugar alcohols from total carbs.
Macronutrient Ratios to Consider
Keto diets have different macronutrient ratios. For medical keto, it’s 90% fat, 6% protein, and 4% carbs. The modified Atkins diet is 65% fat, 29-32% protein, and 3-6% carbs.
For weight loss keto, the ratio is 70-80% fat, 10-20% protein, and 5-10% carbs.
Hidden Carbs to Watch For
When eating out, watch for hidden carbs. Sauces and gravies can have lots of carbs. Always ask about ingredients and how they’re made.
By choosing wisely and making smart swaps, you can have a tasty and keto-friendly meal.
“Keto diets typically aim for 50 grams or fewer of total daily carbs, or 25 grams or fewer of net carbs.”
Zagat says Americans eat out almost six times a week before the pandemic. Knowing how to eat keto when dining out lets you enjoy healthy, low-carb meals that fit your diet.
Low Carb Diet Restaurants: Top National Chains
Finding low-carb food is easier now. Many national chains offer keto-friendly and carb-controlled dishes. You can find tasty sandwiches, salads, and entrees that fit your low-carb diet.
Jimmy John’s is a favorite for “Unwiches” – sandwiches in lettuce instead of bread. Chipotle has a Keto Salad Bowl for making your own low-carb dish. Wendy’s offers bunless burgers and salads for those watching carbs.
El Pollo Loco and Chick-fil-A are great for quick chicken meals. In-N-Out has Protein Style burgers. Popeye’s Blackened Tenders and Slim Chickens‘ grilled chicken are tasty low-carb choices.
Qdoba lets you make a low-carb Smoked Brisket Keto Bowl. These chains make it easy to eat healthy and enjoy your meals.
“The keto diet has become a popular choice for those seeking to lose weight and improve their overall health. It’s great to see so many national restaurant chains offering low-carb and carb-controlled menu items to cater to this growing demand.”
Essential Tips for Ordering Keto at Restaurants
Finding low-carb meal spots and keto-friendly options can be hard. But, with some prep and clear talk, you can have a great meal out. Look up the menu online first to find keto-friendly dishes.
Customizing Menu Items
Many places will change their menu for you. Ask for no grains or potatoes and add more veggies or protein. You can also add fish, chicken, or beef to make it fatter.
Common Substitutions for High-Carb Foods
Make simple swaps for high-carb foods. Use lettuce wraps instead of buns and choose low-carb dressings. Also, ask for no breading or sugary sauces.
Communication with Restaurant Staff
Tell the staff about your diet needs clearly. Explain what you can’t eat and what you’d like changed. This helps them make a keto meal just for you.
Planning and researching ahead is crucial for dining out on a keto diet. When selecting a restaurant, it’s important to check the menu for keto options.
Fast Food Options for Low Carb Dieters
If you’re on a low-carb or keto diet, you don’t have to miss out on fast food. Many popular places now have keto-friendly eateries and low-carb fast food options. You can find grilled chicken and lettuce-wrapped burgers. These make it easy to eat well and stay on track with your diet.
At Chick-fil-A, try their grilled nuggets with just 2 grams of carbs per 8-piece serving. Pair them with a fresh side salad. In-N-Out Burger’s “Protein Style” burgers have less carbs because they’re wrapped in lettuce. Jimmy John’s has “Unwiches” that are sandwiches wrapped in lettuce instead of bread.
Chipotle and Qdoba are also good choices. You can make your own low-carb fast food bowl or salad. Choose protein, cheese, and low-carb veggies. Just skip the high-carb stuff like rice, beans, and tortillas.
| Restaurant | Low-Carb Options | Carb/Fiber Content |
|---|---|---|
| Jersey Mike’s | Turkey breast and provolone sub bowl, Club supreme sub bowl, Chicken salad sub bowl, California club sub bowl | 8-13g carbs, 2-6g fiber |
| KFC | Grilled chicken, Green beans, Coleslaw | 3-14g carbs, 0-4g fiber |
| Chipotle | Salad or bowl with protein, cheese, and low-carb veggies | 18g total carbs, 8g fiber |
By choosing protein, healthy fats, and low-carb veggies, you can enjoy a tasty keto-friendly meal. Even at your favorite low-carb fast food spots. A little creativity and smart ordering can help you stay on track without giving up convenience.
Steakhouse and Seafood Restaurant Strategies
Do you love a good steak or fresh seafood? Steakhouses and seafood restaurants are great for low-carb diets. Just pick protein-rich dishes and avoid high-carb sides and sauces.
Best Protein Choices
At steakhouses, choose grilled, broiled, or baked meats like steak, pork chops, or lamb chops. Seafood places have many keto-friendly options. Try grilled or baked salmon, tuna, halibut, and shellfish like shrimp, crab, and lobster.
Keto-Friendly Side Dishes
Avoid starchy sides like potatoes, rice, or bread. Instead, pick low-carb options like:
- Steamed broccoli
- Sautéed spinach or kale
- Roasted asparagus
- Grilled or sautéed mushrooms
At seafood restaurants, try low-carb starters like ceviche or sashimi. But watch out for sauces or dressings with hidden carbs. Ask for them on the side.
Focus on protein-rich dishes and low-carb sides for a keto-friendly meal. With some planning and talking to your server, you can enjoy your meal and stick to your diet.
International Cuisine Low Carb Navigation
Eating out on a low-carb or keto diet is easy. You just need to know how to pick the right foods. Let’s look at how to find tasty, low-carb meals at different restaurants.
At Mexican places, choose fajitas without tortillas, ceviche, or salads with grilled meat. Japanese restaurants have great low-carb options like sashimi, miso soup, and vegetable stir-fries. For Italian food, try antipasto platters, Caprese salads, and grilled meats and veggies.
Thai and Vietnamese food might be harder because of sweet sauces. But, you can find keto-friendly dishes like meat skewers, clear soups like Pho (without noodles), and stir-fries. German restaurants often have many meat dishes. You can pair these with sauerkraut or low-carb veggies.
The main idea is to pick dishes with lots of protein, healthy fats, and veggies. By asking for special menu items and telling the staff about your diet, you can have a great low-carb meal. This works for any type of food.
Hidden Menu Options and Special Requests
When looking for low-carb restaurant options and keto dining out, knowing about hidden menus is key. Many carb-conscious dining choices aren’t listed but can be asked for.
Restaurant Chain Secret Menus
Some big restaurant chains have secret low-carb menu items. For example, In-N-Out Burger has a “Protein Style” burger with lettuce instead of a bun. Chipotle, Blaze Pizza, and Panera Bread also offer special low-carb options.
Customization Possibilities
- Feel free to ask for special changes, like veggies instead of starches or sauces on the side.
- Restaurants often say yes to special requests, like lettuce wraps instead of buns.
- Try to make menu items fit your low-carb or keto diet.
Being a smart diner lets you find lots of low-carb restaurant options for a great keto dining out experience.
Healthy Fat Sources in Restaurant Meals
When you eat at keto-friendly eateries or low-carb meal spots, add healthy fats to your meals. Ask for extra olive oil and vinegar for your salad. This adds good fats.
Adding sliced avocado to your meal is a smart move. It’s full of healthy fats. Also, olives are great for their oleic acid, a good fat. Nuts and seeds add crunch and healthy fats to salads.
But watch out for creamy dressings and sauces. They might have hidden carbs. Always ask about ingredients and fats to stay on track with your diet.
| Food Item | Carbohydrates (g) | Fats (g) | Protein (g) |
|---|---|---|---|
| Chick-fil-A Grilled Nuggets (8 pieces) | 1 | 3 | 25 |
| Chick-fil-A Kale Crunch Side Salad | 13 | 12 | 4 |
| Chipotle Burrito Bowl (without rice or beans) | N/A | N/A | N/A |
By choosing wisely and telling your server about your diet, you can enjoy tasty keto-friendly meals. This is true at your favorite low-carb meal spots or carb-restricted cuisine places.
“Following a low carb diet while dining out can be challenging due to large portion sizes and hidden added sugars or carbs in restaurant foods.”
Conclusion
Eating out on a low-carb or keto diet is doable with smart planning. Look for protein, veggies, and healthy fats on menus. This way, you can stick to your diet and still have fun eating out.
Getting better at finding low-carb options in restaurants is easy. You can find tasty keto meals in many places. This includes big chains, steakhouses, seafood spots, and places with international food.
It’s all about making smart choices and talking to restaurant staff. This way, you can enjoy your favorite foods and keep up with your diet. This helps you reach your health goals.