Introduction
Following a low-carb or keto diet doesn’t mean you have to give up eating out at your favorite restaurants.
The ketogenic, or keto, diet is extremely restrictive, which can sometimes make eating out challenging. Fast foods are heavy in carbohydrates and contain added sugars. People on a keto diet must choose keto-friendly fast food carefully in order to stay in ketosis. On the other hand, making minor adjustments to several popular menu items can result in keto-friendly low carb food. Here are several tips on how you can adapt your fast food choices according to your needs.
Tips for Eating Out on a Low-Carb Diet
Tip #1. Choose the right restaurant.
There are keto restaurants out there where you can order keto-approved meals from the menu. But if there’s no nearby keto restaurant at your place, you can go to your favorite fast food chains and modify your order to fit your caloric goals. The following tips might just help you how.
Tip #2. Simple recipes with protein, non-starchy vegetables, and healthy fats are best, so try to stick to these dishes.
This might be chicken or steak with roasted broccoli or cauliflower and an avocado salad on the side. Maintain a basic diet composed of healthy fats, protein, and non-starchy veggies.
Tip #3. Watch portion sizes
Serving size is particularly important while following a ketogenic diet because you will need to track how many carbohydrates you take daily.
Simply put, it can be hard for your to lose weight or keep your health unless you exercise proper portion control with your food intake. If you overeat, you will never see benefits, whether you are on a ketogenic diet or not.
Tip #4. Ask your waiter about the ingredients.
Don’t be afraid to ask your server for the contents of a specific meal or drink so you can make an informed selection. They may not know the nutrition facts or which keto-friendly options are available, but they will know the ingredients, so you can simply select which fast food meal is a decent choice.
If a dish is labeled as refined sugar-free, inquire as to what sweetener was used. Many cafes believe coconut sugar, honey, and dried fruit are not sugars. But these have the same effect on your blood sugar as table sugar.
Tip #5. Choose grilled or baked food over fried food.
Battered or breaded fried foods contain additional carbs. Furthermore, most food fried in standard deep fryers is cooked in refined vegetable oils that can cause unwanted inflammation.
Tip #6. Stay away from sugary drinks.
While it may be tempting to enjoy a tasty cocktail at happy hour while dining out, bear in mind that these alcoholic beverages are heavy in sugar. The same is true for carbonated beverages and juices. If you want to indulge, try a dry wine spritzer (with sparkling water) or a hard liquor like whiskey. Hard liquors are also often consumed at a slower pace, so you’re unlikely to order an excessive number of drinks for what your low-carb diet allows.
However, limit your alcohol consumption as much as possible because it weakens your willpower when it comes to selecting healthy dietary choices.
Tip #7. Stay away from sticky sweet sauces, condiments, and salad dressing on your food.
If you order a salad, request that the dressing be left off or served in a separate dish so you may regulate how much is applied. The majority of sauces are not low-carb. Sweet’n’sour sauces, honey mustard, barbecue sauce, and dry rubs should be avoided. If these are your sole options, eliminate as much as possible from your meal.
Tip #8. Look for a healthy dessert alternative.
If you are a dessert fan who enjoys something sweet after the main course, forgo the dessert and get a snack board that includes full-fat cheeses and low-carb fruit such as berries and olives. However, avoid any crackers that are commonly found on snack boards!
But it’s hard to say no to delicious sweets! If you truly want to indulge in a sweet treat, choose the tiniest and richest dish available, such as a coffee with a side piece of chocolate, a small chocolate mousse, or truffles.
You can also share your dessert with a friend. Half of the dessert means half of the carbs!
Low Carb Options at Popular Restaurants
Sticking to a low-carb diet may be challenging when dining out, particularly at fast food restaurants, because these meals frequently include bread, tortillas, and other high-carb products.
But even though most fast food items are rich in carbs, some low-carb options are available, such as salads, bunless sandwiches, and burrito bowls.
- KFC grilled chicken
- Sub bowls
Request your favorite sub sandwich in a bowl or as a salad to reduce carbs while increasing protein intake.
- Chipotle salad or bowl
There are hundreds of ways to mix up the ingredients at Chipotle. Mixing and matching ingredients is easier, so you can have low carb meals and snacks.
- Burger King without ketchup, bun, biscuit, onion, or pickles. You can also request for lettuce-wrapped burgers.
It’s hard to find low carb breads, especially in fast food chains or restaurants. So it’s better to eliminate the bread and buns and just choose a substitute such as lettuce wrap for your burgers.
- Non-breaded buffalo wings
To make a meal with less than 10 g of carbs, choose non-breaded buffalo wings with traditional sauce, celery, and a few carrot strips.
- Taco Bell quesadilla without Tortilla
- Taco Bell Power Menu Bowl – Chicken without Rice or beans
Low Carb Cereals
If you don’t have ample time to make your own meal or to wait for your food at restaurants, you can make something quick and easy low carb breakfasts with cereals. There are several low carb cereals that you can buy in your local grocery store or online.
- Magic Spoon Cereals
- Catalina Crunch Cereal
- Snack House Keto Cereal
- Schoolyard Snacks Cereal
Conclusion
You don’t have to miss out on eating in your favorite restaurants. You can still follow your diet and eat low carb food. Remember these tips when you eat out next time, either alone or with your friends.
If you’re new to keto and you need help in accurately tracking your meals, sign up to Trainest and get access to free features that help you stick to your diet, let you see your eating habits, and can push you to reach your health and fitness goals.
A low-carb diet is not as strict in carbohydrates as a ketogenic diet, although, they are used interchangeably most of the time. According to reputable resources, the former usually restricts carbs to 10-30% of daily calories while the latter around 5-10%.
Nonetheless, starting low-carb before going full-blown keto is a smart way to make your dietary change sustainable. With the Trainest app, you can slowly go from your usual high-carb diet and taper down your carb intake using the “Custom” setting, which allows you to customize your macronutrient ratios as precise as you want!
Stay within your limits even when eating out and stay on top of your nutrition goals with Trainest.
