Simply follow Keto dietary guidelines be sure to avoid:
- Starchy Vegetables (sweet potatoes, squashes)
- Fruits (bananas, oranges, apples, and others)
- Grains (wheat, corn, rice, cereal, etc.)
- Sugars (honey, agave, maple syrup, etc.)
- Artificial Sweeteners (such as aspartame and sucralose) if possible
Helpful Things to Remember:
- Avoid all buns, wraps, and bread (such as the bread basket, breaded items, or croutons on your salad)
- Skip the pasta
- Read ingredients before ordering salads, and go for low-sugar dressing
- Restaurants often have nutrition sheets for their menu items and these can be used to see how many carbs are in a given item.
When looking at a menu in your hand, you will notice that most of the delicious and tempting foods offered in the majority of restaurants and fast-food chains are rich in carbs. Don't be tempted! Grab onto your willpower, keep your goals in mind, and order your Keto meal with confidence.
BE CONSCIOUS WHILE ORDERING STARTERS
Although fruit has nutritional benefits, remember they contain too much sugar to be consumed on your Keto diet, except perhaps berries. Say no to high sugary foods. When in doubt, ask your server how their starters are prepared. Servers at all restaurants should be well-informed of how their menu options are prepared or should be willing to go ask the chef.
CHOOSE A FAT-RICH DISH FOR THE MAIN COURSE
Go for a high content of fats to satisfy your appetite. The aim of your Keto diet can be fulfilled by getting enough fats found in certain foods, like coconut oil, cheese, butter, and cream. A great example of what you can order is a beef steak, double serving of broccoli, or other green veggies, and/or a salad. Don’t forget to order some extra butter for those veggies.
If the restaurant doesn't serve low-carb veggies (or ones that you like) you can simply order a salad with low-sugar dressing and without croutons or fruit in it.
BE CREATIVE WITH YOUR FOOD ORDER
If you don’t find any suitable options in the entire menu, don't get discouraged. You can use your imagination to be a little creative. For instance, if you want to have a burger, ask your server to completely eliminate the bun and just eat it with a knife and fork (I personally do this all the time), or replace it with lettuce leaves. Substitute fries with a salad.
Similarly, if you have doubts about the sugar content used in the sauces, ask them first or ask for sauce or dressing on the side. Finally, if you don’t find any main course suitable, you can order two or three Keto-friendly appetizers instead and add in a salad.
It's highly unlikely that you will find a dessert in a restaurant (unless it's a Keto restaurant) that isn't completely drenched with sugar or carbs. You may find options like fresh berries or a cheese platter which will do just fine, otherwise, you could simply bring one of your own fat bombs with you and eat it at the end of the meal or when you leave. Just saying....