Keto Diet Eating Out at Restaurants

By Ashley Jean May 14, 2023 33 mins read 168 Views

Many people struggle to stay on track with their keto diet while eating out at restaurants. Whether it's because they don't know where to go or they are feeling intimidated by the menu, it can be difficult to stay on track when dining out.

The good news is that most restaurants have some great options available for low-carb dieters. With a little research, you can enjoy socializing and dining out while staying on track with your keto diet!

Restaurants That Offer Keto-Friendly Dishes

Keeping the keto diet while eating out can be tricky. Portion sizes are skewed, and hidden carbs can sneak in from ingredients you didn't expect.

Thankfully, there are plenty of restaurants that offer keto-friendly dishes, including fried chicken and steakhouses! Here are some of the best:

At Chili's, you can order bone-in wings and dry-rub ribs with a choice of low-carb sides -- steamed broccoli or grilled shrimp. They're also available in snack-sized portions, which have only 1-3 grams of net carbs.

If you're craving a burger, you can opt for the Protein Style Cheeseburger. It comes with lettuce to wrap around it, which cuts the carbs by more than half.

Similarly, Olive Garden has a handful of keto-friendly options on its menu. The key to making these meals work is focusing on lean meats and veggies, as well as a generous amount of fat. You can ask your server for butter, olive oil or a liberal sprinkle of parmesan cheese to boost the fat content and keep the carb count low.

Fast-Casual Restaurants

If you’re eating out and on a keto diet, there are many fast-casual restaurants that offer Keto-friendly dishes. These places cater to the business lunch crowd and aim to deliver a quick, high-quality meal with a dine-in experience.

Some of the best fast-casual options for keto-friendly eating include In N Out, Five Guys, and Chick-fil-A. These chains offer burgers and fries without the bun, making them an easy choice for Keto eaters.

Another great option is Nando’s, which offers several meat and vegetable choices. Their spicy Peri-Peri chicken makes a perfect low carb meal.

Similarly, Fogo de Chao is a Brazilian steakhouse that also has several keto-friendly options. Their grilled steak and vegetable sides are ideal for a low carb meal.

These companies combine healthy ingredients with the convenience of fast food services to launch this growing trend. Though still dwarfed by fast-food competition in sheer numbers, they are quickly gaining ground. The trend is driven by a growing awareness of nutritious and low-calorie diets, and by consumers wanting to customize meals to fit their dietary needs.

IHOP

If you are looking for a restaurant that serves keto-friendly dishes, you may want to check out IHOP. This popular chain offers a variety of breakfast, lunch, and dinner options that are perfect for the keto diet.

The omelets at IHOP can be high in carbs, however, you can ask to have them made without pancake batter or leave out the onions, tomatoes, and mushrooms to keep the net carb count low. You can also ask to avoid adding hash browns, pancakes, and toast as these can increase the total number of carbohydrates.

IHOP also offers several steak burgers and sandwiches that are keto-friendly, but you must ask to order them without a bun or any sauce. You can also request a side salad instead of fries. You can use a low-carb dressing like ranch or oil and vinegar for your salad to keep the carb count down.

Yard House

Yard House is a great restaurant for keto dieters because it offers a wide range of tasty dishes. They offer fusion dishes that are low in carbs and calories.

You can order lettuce-wrapped tacos and sandwiches here which save a lot of carbs. Other keto-friendly options include zoodle bowls, boneless wings, and salads.

In addition to delicious food, this restaurant also serves a huge selection of draft beer. However, be sure to stick to low-carb options like vodka or hard seltzers for your beverages.

Whether you’re going out with friends or family, Yard House makes it easy to enjoy your favorite foods without breaking your keto diet. They have more than 100 fusion dishes that are low in carbohydrates and calories.

They have bun-less burgers, daily fish entrees, and even veggie noodles. You can even try this Shrimp Zoodle Bowl, which is perfect for those on a keto diet.

Frequently Asked Questions

What is lazy versus keto?

It is important to understand the differences between lazy keto and keto in order to choose which one best suits your needs and lifestyle. Traditional ketogenic eating (lower in carbs, high in fats, moderately in proteins and low in carbohydrates) can lead to weight loss, mental clarity, energy regulation and better moods. Lazy keto is a more accessible option that allows for a limited intake of carbs.

Contrary, lazy keto doesn't pay much attention to exact macronutrient tracking. Instead it emphasizes a simple lower-carb model that includes fewer restrictions on food choices while still reaping all the benefits of traditional keto diets, such as weight loss and better appetite control. It's often used to be a stepping stone for newcomers to the keto lifestyle.

Keto can take hours of research to find the right recipes and measure macro-nutrients when you prepare meals. While this process can be time-consuming, it is very effective. Carb intake will become more restricted as fat consumption rises. Lazy keto, as its name implies, is a more relaxed approach to low-carb eating. It doesn't require precise calculations and requires less research.

So, traditional ketogenic diets have a lot of benefits but are very intensive. But lazy keto can be an alternative. This is for people who don't want to make a commitment to a diet plan and still get consistent results.

What happens when you cheat keto?

Cheating on the Keto diet can lead to unwanted side effects. Starchy carbs can cause your blood sugar levels to rapidly rise if you suddenly eat them. Dehydration can result as your cells need to return to homeostasis. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.

These issues are not the only ones. It is common for people who "cheat" on keto to experience digestive discomfort like constipation and diarrhea as a result of their high-carb diet. Although they are usually temporary, these symptoms can be both uncomfortable and disruptive. Extreme cravings from cheat meals can lead to dangerous cycles of feeling depleted, followed by binging high-carb diets. This could cause people not to follow the keto diet.

Remember that even if you indulge in a few cheat meals or snacks, your progress on the Keto diet will not be halted for several months or longer. But there will still be consequences for going beyond your meal plan for long periods.

What happens if your keto diet includes more than 20 carbs?

Think about the potential consequences of going over 20 carbs on keto. This is a critical thought that must be considered. Too many carbs can cause weight gain or stall weight loss.

Understanding the interplay between carbs and your body is crucial to understanding how you use them.

You should avoid eating too many processed carbohydrates if you are following a low carbohydrate diet like a ketogenic one. The rule of thumb for a ketogenic diet is to not exceed the body's energy requirement. This means that your daily carbohydrate intake should be no more than 20g. When trying to maintain ketosis, it is important to remain vigilant about this number, as exceeding this can sometimes create an imbalanced state in the body and hinder progress.

For optimal health, and the best possible results when it comes to tracking macronutrients in your food, it is worth sticking within the limits of ketogenic eating. This will help you to understand how your body processes these macro nutrients for energy production, which is essential for anyone who wants to lose weight and maintain a healthy lifestyle.

Is keto right to you?

To find the right path for you, it is important to make a conscious decision to ask tough questions and research. That is why the age-old keto diet has been around for so long and remains popular today - it is believed to offer health benefits far beyond just weight loss.

Ask yourself: What are my health goals. Is it to lose weight, improve my mental clarity, or balance my gut microbiome. If done with care, keto can be a great place for a start.

Keto works to reduce the amount of carbohydrates we consume, and is best when there are 20 grams a day. This causes our bodies to enter a biochemical condition known as nutritional ketosis. It basically uses fat instead of sugar or glucose as our energy source. Although it may seem difficult at first to stick to this carb limit, you will soon learn how to do it.

A ketogenic diet can have beneficial metabolic effects on your body, regardless of whether you are looking for changes in your body composition or improvements in your internal health. As long as you keep a strong nutritional quality and eat certain healthy fats like Omega 3 fatty acids, avocados, and nuts, you will see benefits.

When balanced with the proper nutrient intake, keto can be sustained. So make sure you eat whole foods that are in their natural state. Don't underestimate portion sizes! When done properly, keto can be very beneficial to your individual needs. So take some time to find out more and get started before taking big steps backwards or forwards.

Is alcohol allowed on a keto diet.

Questioning what you can and cannot do while limiting carbohydrates is a sensible way to approach the keto diet. It is important to be mindful when you consume alcoholic drinks.

It all depends. Many alcoholic drinks are not suitable for keto, and some may be more keto-friendly than others. You can determine whether alcohol consumption has an impact on your daily carb intake by looking at factors such as sugar levels, grain content, and the type of alcohol.

This is why it's important to be careful when choosing alcoholic beverages. Even if they don't contain visible carbs it doesn't mean they are keto-friendly. You might even experience an increase in blood sugar. You should also consider other aspects, such as the calorie content, before you make your decision.

Additionally, moderation should be key when drinking alcohol on a low-carb diet to maximize its positive effects while avoiding possible drawbacks that could derail your fitness or weight loss achievements related to this lifestyle change.

Information is key to making better decisions. Before you reach for low-carb beverages, make sure to pay attention to every detail.

Can I cheat 1 Day on keto?

It's easier than ever to find options that are outside the norm. It's easy to get distracted by the flow of information and want to know if there are ways you can cheat for a day or stretch your diet. All while keeping your health streak.

But the truth may be different from what you think. When it comes keto, there's no room in the world for compromise. Following a strict diet plan will help you reap the best results and encourage long-term sustainability when it comes to weight loss, overall health, and longevity.

Cheating on keto could cause you to lose track of any progress made towards your goals and slow down the process that leads to you achieving your goals. You can send a message to your body by eating something too greasy or sugary, which will make it less likely that you are making the keto diet.

It can be more difficult to avoid occasional lapses than sticking to a diet. This is why it is important to evaluate the impact of certain factors such as age, activity level, genetics, and hormonal balance.

Even though temptation may cloud your judgment, ultimately, you are the only one who can decide what is best for your health and well-being.

Statistics

It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)

External Links

How To

The Best Foods to Eat on a Ketogenic Diet

Gobbling up the right foods is essential to ensure you get the optimal results from a ketogenic diet. Include protein, moderate carbohydrate intake, and include fats.

Tucking into lots of whole foods is an important element, and embracing moderate portions of healthy fats like avocados, coconut oil, butter, and ghee. Avoid refined sugar, bread, wheat, and other grains in order to reap the benefits of your new eating style.

To ensure that your body is receiving the maximum nutrition possible, choosing organic whenever you can should be a priority. Opting for free-range eggs also ensures you take on vital nutrients from concentrated sources naturally fed by their environment.

Your taste buds will be enticed by delicious low-carb recipes such as broccoli, spinach, kale, and other common low-carb ingredients like cauliflower, spinach, and spinach. It is possible to add probiotic properties to your diet through fermented foods. These have been linked to reduced inflammation and better metabolic health.

You can experiment with wild meats such venison or duck to add variety to your menu and provide lean proteins as well as minerals that aren't always readily available in other food sources.

It's about finding the perfect balance between eating fresh produce as it is, and adding nutritional-dense ingredients to make you satisfied.