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There are many reasons for dining out, from a special occasion, business meal, date night, or simply, no time to cook or a quick meal with friends or family. Whatever the reason, eating out brings some challenges, but also, some opportunities to strengthen your resolve and have fun exploring the world of keto cuisine!
First, the challenging part: when you are at the mercy of others for your meal, it’s easy to slip off the keto wagon and into “carbage” loading, so it’s important to have a mindset that is open to adaptation and creative solutions. Know that just one piece of sushi, or one bite of cake, can be enough to kick you out of ketosis, especially when you’re first starting out.
Now, let’s talk about how to navigate this new dining territory.
Restaurant Dining
Before You Go
Once Your at the Restaurant
During and After Dinner
Restaurant Dining Cheat Sheet
Note: it’s always best to ask your server for ingredients information, as often restaurants will add starch or sugar to sauces and dressings.
CUISINE |
AVOID |
TRY INSTEAD |
General |
Carbs: starches and sugar, such as bread, potatoes, pasta, fruits, sweets |
Fat and moderate protein, such as meats, fish, and fat (butter, cream, cheese) plus leafy green vegetables, and salad (beware of croutons and dressings that have hidden sugar or corn syrup) |
Mexican |
Rice, beans, tortillas, chips |
Fajitas (skip the tortillas), carnitas, carne asada, salad bowl, ceviche, grilled peppers and onions, guacamole, salsa, and sour cream |
Japanese |
Sushi, teriyaki, noodles |
Sashimi, yakitori, shiratki (plant based noodles), seaweed, bean sprouts, grilled veggies |
Indian |
Rice, naan, potatoes |
Broccoli, spinach, curries, tikka masala, saag paneer, kebabs, raiata (yogurt dip) |
Italian |
Pasta, breaded dishes, bread, (garlic, focaccia, sticks) |
The components of the pasta dishes served over vegetables, carpaccio, meats, fish, and extra olive oil and Parmesan |
Thai |
Pad Thai, fried rice, salads with sweet dressings, sweetened peanut sauce |
Coconut curries (sans rice); beef, chicken, or pork larb; beef salad; basil chicken; chicken satay (skip the sugary peanut sauce), soups (ask which don’t include sugar) |
FOOD TYPES |
AVOID |
TRY INSTEAD |
Entrees |
Pastas, anything breaded, anything with a fruit sauce or other sweet sauce |
Grilled or sauteed meat or fish |
Sides |
Rice, potatoes, starchy vegetables |
Sauteed or roasted brussels sprouts (no breadcrumbs), sauteed or creamed spinach, salad (see below), green beans, broccoli, broccoli rabe, cauliflower |
Salads |
Sugary/fruity dressings, balsamic (beware of dressings that have hidden sugar or corn syrup) |
Caesar (without croutons), Cobb, Nicoise (without potatoes), simple olive oil and vinegar, blue cheese or feta, vinaigrettes, such as Dijon, lemon, and Parmesan |
Desserts |
Cake, pie, ice cream |
Cheese plate, berries, decaf coffee with heavy cream |
Breakfast |
Pancakes, waffles, cereals, fruit juices, breads |
Eggs benedict (sans English muffin and potatoes); omelet (bacon, ham, cheese, mushrooms, spinach); scrambled eggs, bacon |
Fast Food
From Mickey D’s to Starbucks, many chains are coming up with really good no-carb alternatives. In general, no matter where you’re eating, skip the bun, breading, any ketchup, sweet sauces, condiments, and fries. Some places will do a lettuce wrap or offer a side salad, and it’s common to find cheese and vegetable snack packs (ditch the crackers and carrots).
Pizza Joints
Some pizza parlors are now offering cauliflower or cheese-only crusts. If you can’t find one of those, see if they will do the pizza without the crust (literally cheese and toppings on a pizza tray). Otherwise, just eat the toppings and toss the Carbage crust.
Dining at Someone’s Home
Family and friends can be especially challenging to maintaining your keto diet. It’s very hard to reject the suggestions of people who have cooked for you and perhaps say, “Just have one bite”… “It’s your favorite”…“It’s Grandma’s special pie.” It’s important to be prepared for this, and it’s okay to say you’re on a special diet. It can be tough, but friends and family can become your biggest supporters, so put it out there that you are keto. Who knows, they may even make something just for you, or become inspired to join you on the keto journey.
Celebrations
When attending a party, especially something like a Super Bowl party, where keto choices tend to be be limited, it is best to eat something before you go. Volunteer to bring something, and make it keto (Crudite, cheese, salume, and nuts are a good way to go)! Monitor alcohol intake. Avoid grazing. Use a chip as a disposable spoon, so you can enjoy the dip, instead of the carbage. If a slider is presented to you, think of the bread base as a disposable plate.
Mojo On!
You will soon learn how to easily navigate menus, and dining will out become a fun adventure! Just remember, it’s not about moderation--bring on the fat! It’s truly about finding the most scrumptious keto things to eat and drink and enjoying them fully. Happy Dining!
WEEK THREE | QUICK LINKS
All About Flours & Binding Agents
How Sweet It Is: Sugar Substitutes