Do you find it a struggle to stick to your diet when on the go? You’re not alone. Staying keto when eating out can be even more difficult, but it’s not impossible.
It doesn’t matter if you’re new or have been keto for years, going out doesn’t have to hold you back. We’ll follow some simple principles to explore some foolproof strategies to keep ketosis going when traveling or just hanging out with friends.
We’ll cover everything keto friendly options to spotting hidden carbs. By the end you’ll know everything you need to feel confident in your food choices when dining out.
Let’s jump into it.
Understanding the Keto Diet Basics
If you’ve been living under a rock for the last 5 years or so, the keto diet is a low carb, high fat, and moderate protein diet. A typical diet consists of your calorie intake being made up of 75% fat, 20% protein, and 5% carbs.
Keeping this ratio will help kick your body into ketosis.
Normally your body will make glucose out of your food, mainly carbs like sugar, breads and starches. This glucose is used as energy for your body.
Ketosis happens when we restrict our carb intake low enough the body converts fats into ketones. Which will be the new form of energy your body will use.
Staying Keto When Eating Out Tips
Tip 1. Research and Plan Ahead
The most important thing you can do before heading out for a nice meal with friends or family is to plan ahead.
- Check the Menus: Head to Google and research the restaurant’s menu to look for the best options for you. Pretty much every place will have their menu online nowadays. If you don’t see any keto, or keto friendly, options you may need to think about skipping that place.
- Use A Diet App: You can use an app like myfitnesspal to see what the macros are for different foods that the restaurant has. People will often add custom items that can help out. For example, a McDonald’s Sausage McMuffin with Egg, minus the english muffin has only 3g of carbs, with the muffin it has 30g.
- Call Ahead: But Brent I only have a rotary phone. I don’t have those new fangled smartphones the kids are all glues to. Well you probably have a phone book too then. Just simply call ahead and ask them if they have keto options or if they can make something keto. This may be difficult if you are super introverted like me though.
Tip 2. Master the Art of Substitutions
Substituting foods is mandatory on the keto diet. You can’t just go to a steakhouse and eat a big ole baked potato or blooming onion anymore. But that doesn’t mean you can’t still have something delicious.
- Swap Out High Carb Sides: Like I said potatoes are a no go. So is pasta and bread. Remember we are starting a new lifestyle and don’t want to go 1 step forward and 2 steps back. Stick to green vegetables like salads, broccoli, more meat, etc.
- Skip the Vegetable oils: When possible use butter and good oils like olive and avocado oil. Vegetable oils have lots of carbs and are highly processed. Also use substitutes for ketchup, bbq, and other sauces that may be high in sugar.
- Replace Breadings: The simple way to substitute meats that are breaded is to not get it. If they have grilled options go for that option. Call ahead and see if they offer a keto friendly breading, if not skip it.
Tip 3. Beverage Choices That Won’t Break Ketosis
Another stumbling block when going out is the lack of drink choices at many restaurants. It is getting better in some places, but still be alert when ordering a drink.
- Drink Water: We can only live for 3 days without water. This is the best keto drink choice when eating out. It’s calorie free and has zero carbs. You can even do sparkling and/or flavored with lemon, lime, and other natural flavors.
- Keto Alcoholic Drinks: When drinking alcohol, stick to low-carb options like hard alcohol (vodka, gin, whiskey). You can also add sugar-free mixers if you feel so inclined. As per usual, please drink in moderation. Avoid sugary cocktails and most beers at all cost.
- Sugar-Free Drinks: Opt for sugar free sodas, unsweetened iced tea, or flavored sparkling waters. These zero-carb options will satisfy any cravings and you won’t be compromising ketosis. Always double check for hidden sugars or artificial sweeteners that may affect your diet.
Tip 4. Fast Food Keto Hacks
Sometimes we are in a rush when on the go. The easiest option, we think, is to just stop at Wendy’s or McDonal’s and grab a quick bite. If that’s the case, follow these tips to help out your body and stay in ketosis.
- Ordering bunless burgers: If you are in need of a quick meal at a fast food place, Removing the bun can significantly reduce the carb count of your meal. Many restaurants will have options for lettuce wrapped burgers or put them in a bowl for you.
- Look for Keto Friendly Options: Download the app for which restaurant you’re thinking of going to. You’ll often be able to look through their menu items and find keto friendly options, like grilled chicken, hamburgers, bacon, etc.
- Customize Salads for Max Fat Content: Make salads better and better tasting by adding high fat toppings like cheese, bacon, avocado, and full fat dressings. This will help in making your greens food more satisfying.
Tip 5: How to Deal with Social Pressure and Temptation
What makes finding foods to eat within our lifestyle more difficult is having friends and family not understand your new eating habits. Follow these to make things easier on everyone.
- Communicate with your Friends and Family: Be upfront with your friends and family about your keto diet. Let them know about your new lifestyle. Hopefully, and I’m sure, they will be more accommodating and understanding during meals.
- Strategies Food Centered Social Events: Potlucks and dinner parties may not be a source of great keto food. You could eat a keto snack beforehand just in case there aren’t many options. One thing I do is bring a keto dish so I can at least eat that. Just make sure you politely decline non-keto foods when offered. Don’t be a jerk.
- Stay Motivated and Focused On Your Goals: Keep your motivation high by regularly checking your progress, celebrate your small wins, and remind yourself of the benefits of your new lifestyle leading up to where you are today.
Tip 6: International Cuisine Keto Guide
Traveling is tough, but international travel is harder. Multiply that some more when on keto. Here are a few cuisine types and tips for for eating their foods.
- Italian Restaurants: Focus on dishes like grilled meats, fish, and low carb vegetables. Definitely avoid pasta, bread, and starchy sides. This is going to be pretty difficult at these types of restaurants. Opt for appetizers like antipasti platters featuring olives, cheeses, and cured meats.
- Mexican Restaurants: Mexican food can be keto friendly by choosing fajitas, using lettuce wraps for tacos, and/or bowls that don’t have beans and rice. Be sure to load up on meats, cheese, guacamole, sour cream, and fresh salsas. Be sure to skip the tortillas.
- Asian Restaurants: When at Asian restaurants, look for dishes like grilled or stir-fried meats and vegetables. Skip the rice, noodles, and most of the sauces. Request substitutions like extra vegetables instead of rice to stay keto.
For other types of cuisines you should be able to figure out what you can and can’t eat by now. So just use common sense.
Tip 7: Tips for Traveling While Keto
- Pack Keto Snacks: Pack things like seeds, nuts, hard boiled eggs, cheese and some jerky to have convenient keto snacks. Stay away from chips and fruits. I recommend trying to stay away from sweets when traveling.
- Airports and Rest Stops: Just like with restaurants in general look for options like grilled meats, salads. If you stop at convenience stores you should be able to find things pretty easily, but check ingredients because there are hidden sugars in a lot of the options there.
Final Thoughts:
There you have it, fellow keto warriors!
Staying on your keto journey does not have to be some nightmare. When you can keep these tricks up your sleeve, you can navigate any menu and keep ketosis going strong.
It’s all about you making well informed choices and not being afraid to quit the fries and eat broccoli. So go ahead, treat yourself.
Your taste buds and your keto goals will thank you.
Now who’s ready to go out for a night on the town.
