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Tips for Staying on Track With Your Keto Diet When Eating Out
Living a healthy and balanced lifestyle, especially when following the ketogenic diet, often involves plenty of meal-prepping and, whenever possible, dining at home. But, when work and social activities get in the way of cooking at home, you might find yourself in the compromising position of eating out or ordering in. That’s why we’ve come up with this guide – so even if you do find yourself in a restaurant or health food spot, you can stay on your keto track and make sure you’re still getting the most nutritious, beneficial meals.
Watch Your Portions
The recommended macronutrient breakdown for a ketogenic diet is relatively high in fat, and moderately low in carbohydrates. When eating out or ordering at home, it’s easy to go overportioned because of the sheer quantity of food offered. To ensure you’re monitoring your portion sizes, consider ordering two appetizers or a side salad, as opposed to an oversized entrée.
Choose Carb-Free Non-Starchy Veggies
When you’re eating out, focus on the savory, carb-free vegetable side dishes like roasted cauliflower and broccoli, grilled asparagus, or even a simple side salad with a light vinaigrette. Avoid high fructose and starchy vegetable dishes such as mashed potatoes, sweet potato fries, corn, peas and legumes.
Order Protein
Animal proteins like beef, chicken, pork, bison and fish are all great, keto-friendly options when eating out. Ask for them to be cooked without breading or sauces as these usually contain carbs and sugars.
Go All-In on Fats
For a ketogenic diet, fat macros should account for the majority of what you’re consuming. Whenever possible, order your proteins in fat-heavy sauces or pair them with a side of healthy fats such as grass-fed butter or olive oil. While it might feel indulgent to ask your server for extra butter and oil, know that you’re doing your body a favor.
Choose Keto-Approved Drinks
Stick with drinks that are low in sugars and carbs, such as coffee, unsweetened tea, diet soda, and seltzer water. If you’d like something with a bit more flavor, opt for sparkling water with lime or choose unflavored, unsweetened sparkling water with a splash of your favorite sugar-free syrup.
Say No to Dessert
Desserts in restaurants almost always contain carbs and sugar and should be limited or avoided altogether. A better option could be a black coffee or cup of herbal tea.
By following these tips, you’ll be able to stay on track with your ketogenic diet, even when eating out!
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