The ketogenic diet helps you take control of your appetite as you lose weight and feel energized. However, you might be hesitant to eat out when you’re trying to significantly limit the amount of carbs you eat. There’s no reason to avoid your favorite restaurants if you know how to choose your meals!
Don’t be afraid to go out and enjoy yourself with friends and family if you’re following a ketogenic diet. You just need to plan ahead a bit more and make wise choices. First and foremost, you’ll want to eliminate the starch. That means no bread, pasta, potatoes, or rice.
While it’s easy to order an entrée that allows you to stick to the keto-diet, sides are a quick way to get caught when you’re eating out. Plan ahead and ask to substitute extra vegetables or a salad if your meal comes with a starchy side. It’s much simpler to avoid temptation when the food isn’t there to start! If you’re going for a burger or a sandwich, many restaurants will also let you substitute lettuce wraps for the bread or bun. If that’s not possible, just order your meal without the bread.
Wondering what you can eat when you’re out, yet following a ketosis diet? Adding in healthy fat can help you feel more full and keep you away from carbs. Restaurant meals that are low in fat can make it tough to feel satisfied if you’re avoiding carbohydrates. To add in some fat, ask for extra butter and melt it on your side of vegetables. Likewise, you can request vinegar and olive oil and pour more onto your salad to up the healthy fat in your meal.
One simple life hack: carry a small bottle of olive oil with you. Restaurants often substitute cheaper (but less healthy) vegetable oils instead of olive oil. If you carry a small bottle with you, you can always add to whatever meal you’ve chosen.
Certain foods may seem harmless but contain unexpected carbs or sugars. Avoid choices that might be breaded like mozzarella sticks, chicken wings, or other fried foods. That flour-based breading will add lots of carbs to your meal. If you’re really craving something like wings, ask if they have an option that’s not breaded, then pair with a fatty sauce.
Unexpectedly, many condiments also come packed with sugar. Stay away from any sweet sauces and instead go for fattier salad dressings like Caesar or bleu cheese that keep you feeling full. Our app makes it easy to track carbs with any meal so you know you’ll be on track when you order.
Eating ketogenic when out and about doesn’t need to be stressful! When you know the foods to choose, it’s simple to stay on track. Don’t be afraid to ask questions about ingredients, and pick the foods that will keep you on your plan.
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