The Keto Guide TO EATING OUT LIKE A PRO

Transcription

1 The Keto Guide TO EATING OUT LIKE A PRO

2 KETO EATING OUT GUIDE TABLE OF CONTENTS 1 - The Problem With Eating Out 2-14 Tips For Eating Out Keto 3 - Keto Snacks For Travelling 4 - One Additional Suggestion For the Brave 5 - The Best Types of Restaurants To Eat Keto At 6 - Eating Keto At Fast Food Restaurants

3 The Problem With Eating Out Imagine if you had a personal chef who would cook every single meal for you, deliver it to your house, make it delicious, and also keep it 100% Keto Would you ever fail to eat completely healthy and Keto food in that situation? But of course, most of us don t have a personal chef, and because of that, we often end up eating out. A LOT. Over 40% of Americans eat at a fast food restaurant at least once per week. And that s just fast food not even counting regular restaurants which are rarely healthier or more Keto. And if you weren t worried enough about American eating habits, over 10 billion donuts are consumed every year. While you probably already know that eating out is not good for your health (or your wallet), the fact is sometimes you have to do it... Eating out with friends/family/coworkers for celebrations or just to hang out is a huge part of our lives and you probably don t want to avoid that just because you re Keto. You might also have to eat out when you re traveling. So this guide is for you...to provide you with tips on how to order, where to eat, and what to do if you really can t find anything Keto to eat.

4 14 Tips For Eating Out Keto Before you go out ORDER (IN YOUR MIND) BEFORE YOU GO OUT. I know this takes a little time and work, but most restaurant menus are online now (if not on the restaurant website, then on Yelp or just google the restaurant name and location with the word menu after it). Spend a few minutes before you go out and actually decide what you re going to order. Then, when you get to the restaurant, don t even look at the menu. Just order. 2. EAT BEFORE YOU GET TO THE RESTAURANT. Doing this is golden. Even if you still plan on eating at the restaurant (since it s often socially awkward not to), you don t want to be starving by the time that you get there. Being hungry makes it much less likely that you ll stick to your plans. Eating something Keto before you go does 2 things: a) it makes you less likely to order something unhealthy, and b) it allows you to order something like a burger without a bun and not worry about being hungry. And if you re really worried about being hungry, then take a look at our Keto snacks list at the end of this guide. Carry some with you to ensure you re never left hungry!

5 3. TRY TO CONVINCE YOUR FRIENDS/FAMILY TO GO TO CERTAIN TYPES OF RESTAURANTS. In particular, BBQ, Mediterranean/Greek, Middle Eastern, and steak restaurants are excellent, offering a lot of Keto-ish choices, from kebabs and salads to steaks and seafood options. Do some research - look for their menus onlines or call the restaurant to check. Then once you know what you ll be ordering, suggest that restaurant to meet at. Low carbohydrate diets have been popular for long enough that most restaurant staff will have some idea about what they are. So, go for those options when you re looking at the menu. They might not be very high in fat, but you ll be better able to stick to your net carb goals for the day. 4. MANY NATIONAL (U.S) CHAINS ARE GOOD. Applebees, Chili s, Outback, and TGI Friday s all have a fair number of options to choose from, including steaks, chicken dishes, fajitas, seafood, and more. You ll need to be careful about whether some of these options are breaded and/or have sauces with added sugars, but you ll be able to find good choices. 5. NEVER GO TO CERTAIN RESTAURANTS. You should hang out with friends, even if it s not convenient for your diet, if for no other reason than that community and friends are healthy. However, you should occasionally turn down offers, mostly if it means you ll end up going to a restaurant where it s extremely hard for you to order healthy Keto food. Here are a few examples: Pizza joints, sandwich shops, many small mexican restaurants, and many italian restaurants. You can often get fajitas at a Mexican restaurant and salad or chicken at an Italian one, but the options are more limited. Pizza joints and sandwich shops are usually the worst. 6. TAKE OLIVE OIL AND SEASONING WITH YOU. If you want to make sure you stay full and Keto even when you re just ordering a salad or piece of grilled chicken, then take some olive oil and sea salt with you to the restaurant.

6 At the restaurant DON T BE SHY WHEN ASKING QUESTIONS. Of course, be polite, but at the end of the day you re the one paying for and eating the food at a restaurant. You have a right to know what s in it, so don t be shy about asking questions. 8. ASK IF THE DISH YOU RE ORDERING IS BREADED. (Especially for seafood). Even if you think it shouldn t be breaded, double check! 9. IF YOU RE VERY SENSITIVE TO SOMETHING, TELL THE RESTAURANT. This seems obvious, but many of us hate to be a bother. So we ll suffer silently. Often it s very easy for a restaurant to not add a topping or to put the sauce on the side. So, if you have sensitivities to dairy, nuts, gluten, or anything else, speak up. And if they can t do it, they can let you know so you can pick a different dish. 10. BEWARE OF SAUCES. Sauces and breading are two huge issues when eating out. What looks on the menu like a grilled fish with vegetables can suddenly becomes breaded fish with sugary sauce. So make sure you ask in advance if there s sauce with your dish and what s in the sauce (there s usually added sugar and often also cornstarch or wheat flour). Ask for no sauce if you can t be sure. 11. IF THE WAITSTAFF DOESN T KNOW EVERYTHING, GET THEM TO ASK THE CHEF. Many of the tips above are questions to ask, and it s often hard for the waitstaff to know everything about the food that s being prepared. So, if they aren t sure, ask them to check with the chef before you order.

7 12. SUBSTITUTE VEGGIES AS SIDE. Vegetables may not even be listed as a possible side, but most restaurants serve some form of vegetables. Just make sure to ask for no potatoes, sweet potatoes, root vegetables, corn, or rice. 13. DON T LET WAIT-STAFF LEAVE TEMPTING ITEMS ON THE TABLE. For instance, if they try to leave bread on your table, just say No Thank You, We Don t Eat Bread. Having the bread (or other non-keto food) on the table just makes it that much harder to resist. 14. DON T STRESS TOO MUCH. Obviously, if you re very sensitive or allergic to something, it s a bigger deal. But otherwise, don t stress too much about eating something with a small amount of sauce, breading, glazing, or seed oils every once in a while, especially if it s a small amount and only occasionally. You ll be able to return to your clean Keto diet the next day.

8 KETO SNACKS YOU CAN PURCHASE: KETO SNACKS FOR TRAVELING While snacking is not something you want to get into a habit of doing, having snacks around is sometimes necessary and beneficial for your Keto diet. Imagine if you re traveling on a long trip (perhaps on a flight) and your options are limited to rest stops and airport food. Then it s better to have some Keto snacks to eat rather than fall off the wagon with expensive and high-carb junk food. So, here s a list of some good Keto snacks to keep with you. If you have to stay at the office late a lot, then it might also be a good idea to keep some of these in your office drawer. As with any pre-packaged food, please check the ingredients before you purchase! Beef Jerky Meat Sticks Pork Rinds Canned Sardines Canned Smoked Oysters Tuna in coconut oil Roasted Macadamia Nuts Coconut Butter Macadamia Nut Butter Roasted Seaweed 100% Dark Chocolate Keto Bars Guacamole Coffee Blocks

9 KETO SNACKS YOU CAN MAKE: These can be a bit time consuming, so try to make a large batch all at once. Note that keto fat bombs often need to be refrigerated as the coconut oil used to make them will be liquid at room temperature. Keto granola Roasted Pumpkin Seeds Dehydrated Kale Chips Pork Rinds Beef Jerky Various Fat Bombs Don t forget that some of the best Keto snacks are simple foods like boiled eggs, leftovers, egg muffins, bacon, or even cucumber/celery sticks with some macadamia nut butter. If you want to make more complicated Keto snacks, then we ve linked to some recipes here. Many people love Keto fat bombs because they re usually slightly sweetened with stevia. So it s like a dessert! However, while these are all Keto-friendly snacks, they do add to your daily net carb intake. And overeating them will not be good for your weight-loss goals! So, enjoy in small amounts when you need to.

10 One Additional Suggestion For The Brave Intermittent Fasting... If you haven t heard of it before, it s exactly what it sounds like. Not eating for brief periods of time. Most commonly, people will eat during an 8-hour window during the day and not eat for the other 16 hours. For example, you might skip breakfast and just eat from 11am to 7pm. Many people also use intermittent fasting when traveling by deciding not to eat for the period they re traveling. This often avoids the tricky issue of what to eat at train stations, airports, or at rest stops. If you re unused to this concept, don t worry, you don t have to do it. But if you want to give it a go, then try skipping the same meal each day for a week and see how it feels. Then on your next long road trip or flight, avoid eating for the duration of the trip. This does take a bit of time to get used to, but once you ve trained your brain to be OK with not eating all the time, it becomes amazingly freeing.

11 THE BEST TYPES OF RESTAURANTS TO EAT KETO AT (+ What To Order At Them) Use this quick Keto guide for what to order at restaurants to help you make better choices when eating out. You ll avoid scanning menus while desperately wondering which options are ketofriendly.

12 WHAT TO ORDER THAT S LOW CARB/KETO INDIAN RESTAURANTS Best options for Keto at Indian Restaurants: Tandoori chicken/shrimp/lamb without naan bread or rice Meat tikka (very similar to tandoori) Chicken korma (but double check ingredients as it can differ) While most Indian food is gluten-free and curries can be very healthy if you make it at home, most restaurant options are filled with sugars, flours, and served with high carb sides like rice and naan bread. Some curries also contain potatoes (aloo) and dairy (cream, cheese). So be careful when ordering.

13 WHAT TO ORDER THAT S LOW CARB/KETO CHINESE RESTAURANTS Best options for Keto at Chinese Restaurants: Plain roasted duck meat with spring onions/cucumber (ask the waiter to leave out the pancakes) Stir-fries (but make sure there s no added sugar in the sauce) Some rib or meat soups There are often some great Keto options at Chinese restaurants, but you have to double check about ingredients. Common problems are rice, noodles, and sauces.

14 WHAT TO ORDER THAT S LOW CARB/KETO THAI RESTAURANTS Best options for Keto at Thai Restaurants: Coconut curries (without the rice) Tom Yum or Tom Kha soups Beef/chicken/duck/fish larb Basil chicken or pork stir-fries and other stir-fries Some Thai salads (check ingredients and dressing) Thai food can be a great option for Keto meals, but as with all restaurant experiences, there are a few things to watch out for. In particular, some of the stir-fries and soups will have added sugar, so double check that. Also, rice, rice noodles, and wheat noodles are common in Thai cuisine, so avoid Pad See Ew, Pad Thai, and Pineapple Rice!

15 WHAT TO ORDER THAT S LOW CARB/KETO SPANISH RESTAURANTS If you can find Spanish tapas restaurants, then they can sometimes offer quite a lot of interesting dishes that are Keto-friendly. Best options for Keto at Spanish Restaurants: Gambas al Ajillo Garlic Shrimp Jamón and Chorizo Olives and other vegetables Anchovies Beef stews (some might have potatoes) Galician-style octopus Fried meats A few menu items to watch out for at Spanish restaurants: 1) Spanish omelets (these are filled with potatoes), 2) paella (a rice dish), and 3) Chopitos (these have breading) and other fried foods as they are often battered. If you re unfamiliar with tapas, it s small plates of food which you can share with friends. It s a good idea to order a variety of them (they re not huge portions so if you re hungry, then you might need to order more or eat something before you go to the restaurant).

16 WHAT TO ORDER THAT S LOW CARB/KETO FRENCH RESTAURANTS French restaurants (unless it s just a pastry shop or bakery) are often the easiest places to eat at on Keto. They do tend to be a bit more expensive though. Best options for Keto at French Restaurants: Chicken provençal Various salads Duck confit Steaks Steak tartar Charcuterie platter Coq au Vin Leg of lamb Various stews (watch out for beans, starchy vegetables, cornstarch) Beef Bourguignon (watch out for starchy vegetables, cornstarch) There are usually quite a lot of Keto-friendly options at French restaurants, so if you re not familiar with the dishes on the menu, ask the wait-staff to tell you the ingredients. Try to avoid dishes that include bread, like Croque Monsieur or Croque Madame and baguette sandwiches. And if the dish you order comes with sides, then opt for vegetables like French green beans (haricot vert).

17 WHAT TO ORDER THAT S LOW CARB/KETO LEBANESE, TURKISH & GREEK RESTAURANTS Best options for Keto at Middle Eastern Restaurants: Kebab or gyro meat Meatballs (check if they use breadcrumbs or flour to make them) Grilled fish and seafood Grilled meats Various salads Middle Eastern cuisine is a great eating-out option when you re Keto. There are lots of meat options and they typically come with sauce on the side. Their salads are also simple and don t involve sugary-dressings. Just make sure to avoid: couscous, tabbouleh, potatoes and anything wrapped in filo pastry.

18 WHAT TO ORDER THAT S LOW CARB/KETO ITALIAN RESTAURANTS In traditional Italian restaurants, eating a Keto meal is remarkable easy (the Secondi part of the menu is typically all meats/seafood). However, many American Italian restaurants omit these dishes and only include the Primi dishes (pastas/gnochi) and pizzas. So watch out when you go to Italian restaurants double check the menu before you head there to make sure there s something you can eat. Best options for Keto at Italian Restaurants: Various salads and cold cuts (e.g., antipasto salad) Steaks Veal dishes (double check it s not breaded) Various chicken and fish dishes (just check if it s breaded and what s in the sauce)

19 WHAT TO ORDER THAT S LOW CARB/KETO MEXICAN RESTAURANTS Best options for Keto at Mexican Restaurants: Burrito bowl with salad instead of rice and beans (Chipotle offers this) Guacamole Ceviche Carne asada Fajitas without the tortillas Chili Verde Grilled seafood

20 WHAT TO ORDER THAT S LOW CARB/KETO GRILLS, PUBS, & SPORTS BARS There s good news here many grills, pubs, and sport bars have Ketofriendly food options. Just make sure to decide what to order that s Keto in advance so you don t get tempted to get the fries, burgers, onion rings, and desserts. Best options for Keto at Pubs: Steaks (with side of vegetables or salad) Grilled chicken (just make sure it s not breaded) Pork chops Grilled salmon (check it s not breaded and ask them to omit any sauces that might go with it) Various salads (ask for olive oil and red wine vinegar dressing) Burger without the bun

21 EATING KETO AT FAST FOOD RESTAURANTS What To Order + How Many Carbs Fast food restaurants (surprisingly) have a fair number of Keto-friendly option. And below we ve listed some from the most popular fast food joints. Of course, we suggest avoiding fast food places if possible and focus instead on eating at home with high quality ingredients. But if you have to eat at fast food restaurants, then the guide below will help you make better decisions.

22 EATING KETO AT MCDONALDS What to order: a breakfast sandwich, chicken breast or burger without the bun. Avoid these foods: chicken nuggets, as they re covered in breadcrumbs. You can use the nutrition calculator on their website to figure out your macros. Just remember to account for the extra carbs in condiments like ketchup. EATING KETO AT TACO BELL What to order: choose one of their meat tacos and simply toss the taco shell before eating. And make sure to add guacamole to your meal. Their power menu bowl is another great choice as you can customize to fit what you enjoy. Avoid these foods: quesadillas and burritos as they have very little protein and are high in carbs like wheat flour, beans, and rice. EATING KETO AT KFC There are some great keto-friendly options on the menu at KFC: What to order: grilled chicken, which has only 0 or 1g carbs per serving. And if you want a side dish, one serving of green beans has 2g of carbs. There are good salad options too just ask for no croutons and order the House Salad (2g carbs) or the Caesar Salad (1g carbs). Best

23 to omit the dressing, but if you can t eat a salad with dressing, then the Heinz Buttermilk Ranch Dressing has 1 g carbs and the Marzettie Light Italian Dressing has 2g carbs. Avoid these foods: all breaded chicken and sandwiches. EATING KETO AT PIZZA HUT AND DOMINOS What to order: chicken wings are a keto-friendly food option at both Pizza Hut and Dominos. Most of the wings are gluten-free and low in carbs (ofter 0 g carbs in 2 wings). Watch out for the sauces though as they do contain sugar. Avoid these foods: pizza. EATING KETO AT SUBWAY You might be surprised to hear that sub shops like Subway can be a good place to get a ketofriendly meal! What to order: chicken salad or ask for an entire sub to be put into a salad instead of a sandwich. Include ingredients like: boiled eggs, grilled chicken, bacon, spinach and olive oil. Check their nutrition calculator for more macros info. Avoid these foods: the bread on their sandwiches.