Dining out at restaurants is a great way to add variety to your diet and give yourself a well-deserved break from the kitchen. However, this can be a big challenge for many people on the keto diet.
With so many options to choose from, it can hard to know what is keto-friendly. Even foods that appear keto-friendly at first could have hidden carbs. So how do you stay consistent on your keto diet while being able to dine out at restaurants?
Table of contents
Introduction to dining out on keto
The keto diet is a low carbohydrate, high fat and moderate protein diet. In order to follow the keto diet, carbohydrates have to be significantly restricted, which induces the metabolic state of ketosis[1].
While challenging, this can be maintained at home with a bit of planning and preparation. Planning out your meals and buying the necessary ingredients ahead of time allows you to know exactly what goes into your meals. This is key to ensuring consistency and seeing weight loss results over the long term.
However, when dining out at restaurants, this is far from certain. Restaurants often add different ingredients into their sauces, marinades and dishes, which can easily add carbohydrates. In addition, most restaurants lack a good variety of keto options, which can leave you scratching your head.
So how do you navigate the keto dining landscape? Here are our best tips to set you up for success.
Foods to focus on
Focus on the protein
Focussing on protein-rich dishes can be a great choice on the keto diet, and can minimise added carbs.
Choosing dishes such as steak, chicken and seafood are all excellent options.
By choosing high-protein options, you benefit in a number of ways;
1. Improved satiety: Consuming a high-protein meal leads to changes in hunger hormone levels, leading to increased satiety. Proteins are the most satiating of all macronutrients, which can help prevent overeating[2].
2. Carbohydrate restriction: By focussing on high-protein meals, such as steak or roasted chicken, you can easily restrict carbohydrates. This can allow you to maintain low insulin levels, and remain in a state of ketosis[3].
3. Increased thermogenesis: Protein induces dietary thermogenesis to a greater degree than other macronutrients. This increased thermogenesis may also lead to increased energy expenditure[4].
Add on the fat
Fat is a key component of the keto diet and constitutes over 70% of the calories in a typical keto meal plan. Fats add lots of flavour and texture to food and evidence is emerging that certain types of fats may even suppress appetite. Try to focus on high-quality fats such as salmon and avocado[5][6].
Adding fats is also a good way to complement your meal while on keto. This could be in the form of olive oil to salads, adding nuts (e.g. walnuts) to dishes, or being more generous with fats such as hummus.
You can also ask for extra butter or cream and add this to your meat or vegetables. This is a great way to improve the taste and add some keto-friendly calories.
It is still important to be mindful of the quality of the fats you consume. Try to focus on good sources of omega-3 and unsaturated fatty acids (particularly polyunsaturated fatty acids). Olive oils, nuts and some fish are all good sources of these fatty acids[7].
A note of caution: Fried foods e.g. tempura and fried chicken are often heavily breaded before frying, making it unsuitable for the keto diet. Focus instead on oven roasted or grilled meats.
Opt for a salad
Salads are probably the easiest way to ensure that you’re keeping your carbs low. They’re packed full of vitamins and minerals and are associated with reduced incidences of a number of chronic health conditions[8].
Most salads will consist of low carbohydrate vegetables as a base (e.g. leafy greens), combined with an assortment of other vegetables such as tomatoes and cucumber.
These are low carb options that are perfectly compatible with the keto diet. Combine this with a source of high quality protein, such as chicken or steak, and you have a great keto-friendly meal.
Just watch out for salad dressing as some can contain lots of sugar. Try to select fat-based dressings or add some olive oil.
Stay hydrated
Drinking plenty of water is essential for an overall healthy diet.
Recommendations vary, but most organisations advocate for approximately 2.5 – 4 litres of fluids per day (which varies based sex, activity levels and weather conditions)[11]. In addition, drinking water before meals may even suppress your appetite, resulting in reduced caloric intake[12][13].
In fact, some studies indicate that thirst may at times be mistaken for hunger. By ensuring you are properly hydrated, you can improve your overall health and ensure you only eat what your body requires[14].
Foods to avoid
Be cautious with sauces and condiments
Many sauces and marinades contain high amounts of sugar, which can make any meal keto-unfriendly.
For example, even meat options such as chicken can be unsuitable for keto if marinated in high-sugar sauces. As mentioned, it’s possible to ask to switch to other low-sugar sauces but sometimes this is not possible.
A common challenge in restaurants is that some sauces or marinades, even normally keto ones e.g. mayo, can have added sugars. It’s not always clear what has been added, which can lead to carbs sneaking into your meal.
As a good rule of thumb, if you are unsure, it’s best to avoid.
Avoid desserts
Desserts are best avoided as they contain high amounts of sugar, which can easily knock you out of ketosis.
Unless the desserts are specifically keto-friendly, its best to give them a pass.
However, some restaurants offer cheese plates as a dessert option. These often come with an assortment of cheeses, nuts and some fruit. Cheese is high in fat and protein but low in carbs, making it a keto-friendly alternative.
Small quantities of low carb fruits, such as strawberries or raspberries can also be eaten.
If a cheese plate isn’t your thing, then consider skipping dessert altogether. Instead, try a soothing hot beverage such as coffee or tea.
Reconsider alcohol
If consuming alcohol, stick to low carb options e.g. spirits
While alcohol itself (when consumed in moderation) is not detrimental to ketosis, many alcoholic beverages contain high amounts of carbs. For example, cocktails are often created with high-sugar mixers, rendering them unsuitable for the keto diet. Equally, drinks like beer contain hops and barley, resulting in around 20g of carbs per pint[15][16].
If you choose to drink, focus on low carb alcoholic beverages such as spirits. Spirits like vodka and whiskey still contain calories, but without the carbohydrates. Moderate consumption of low carb alcoholic beverages is the best option.[17][18].
Restaurant tips
Pick keto-friendly restaurants
Now I know what you might be thinking…what are keto-friendly restaurants? By this we mean sticking to types of cuisine that are generally lower in carbohydrates, and higher in proteins and fats.
Good choices include seafood, steakhouses and Turkish-based cuisine. These types of restaurants will have no shortage of meat options, making it easier to select keto-friendly options.
Choices to avoid include carb-heavy cuisines, such as Italian restaurants. Italian foods, such as pasta and pizza, are loaded with carbs and should be avoided on the keto diet.
Plan ahead
Planning ahead is one of the best ways to avoid stress and ensure consistency on your keto diet.
Many restaurants will post nutritional information on their website, helping you choose the most keto-friendly options. If available, definitely utilise the nutritional information, as its a super handy way to make keto-friendly food choices.
Planning ahead gives you the ability to avoid the hassle at the restaurant. Instead, you can focus on enjoying yourself and socialising.
Just be mindful that nutritional information on restaurant menus is not always completely accurate. That said, it should be good enough to provide you with enough direction. Just don’t take it as gospel.
Consider eating before going out
If you are going out to restaurants that contain a ‘trigger food,’ you may need to employ another strategy. Often times, people struggle to maintain their discipline when confronted with many non-keto foods.
By eating a high-quality keto meal a few hours before going out, you can keep your hunger levels in check. This can help you make better food choices, and help manage your cravings.
Eating before dinner can also be beneficial in the following ways.
1. Reduced hunger levels: Eating before going out can reduce your hunger levels, making you less likely to overindulge.
2. Better food choices: You may have heard the phrase ‘never go shopping when hungry,’ and the same applies here. With hunger in check, you are more likely to make better food choices that are more in line with your keto goals. This ensures you continue making progress and avoid unnecessary set-backs.
3. Sustained energy: A big part of going out to a restaurant is socialising. Depending on the restaurant, it can take a while before you’re actually eating your food. Eating a small meal beforehand can help sustain your energy levels and let you focus on socialising, without overly fixating on food.
4. Greater self-control: When you are well-nourished with a healthy keto-friendly meal, you will have greater overall self-control. This means you’ll exercise better portion control, and avoid non-keto temptations.
Don't be afraid to substitute
Chances are you’re not going to be able to find many totally keto-friendly menu items. For example, you might order a steak which comes with a side of fries. While the steak is high in protein and fat, the fries contain a high amount of carbohydrates.
Don’t be afraid to request a substitution, and ask for seasoned vegetables (e.g. broccoli) or a side salad instead of fries.
Other substitution ideas include;
1. Replacing sugar-heavy sauces: Switching sugar-laden sauces for those with a higher fat content. For example, replacing ketchup with mayo or ranch dressing[9][10].
2. Request additional protein: If you have to make a substitution e.g. fries for a salad, you can also request additional protein to make the meal more substantial (will likely incur an additional charge)
3. Removal of high-carb items: If there doesn’t seem to be a natural substitute, just eliminate the carbs. For example, remove the croutons from a Caesar salad or ask for no grains in your salad.
Allow for unexpected carbs
At home, you can control every aspect of your keto diet, giving you complete confidence in your macronutrients. However, this is rarely the case at restaurants.
It can help to allow for a few additional carbohydrates, so you can plan accordingly. If you are following a typical keto diet of around 2000kcal per day, you may expect to consume a maximum of around 50g of carbohydrates.
In order to compensate for the potential additional carbs at restaurants, you could go completely carb-free in your meals beforehand.
This can provide you with a ‘carb allowance’ which can help compensate for any unexpected carbs that find their way into your restaurant meal.
Don't be afraid to ask
When in doubt, ask.
Although more and more restaurants are now publicising their nutritional information, many still do not. If you’re unsure if a sauce or particular food contains sugar or other carbohydrates, feel free to ask the waiter.
You can save yourself a lot of headache by simply asking about the ingredients in certain foods. If the waiting staff don’t know the answer to your particular query, they are normally happy to ask the kitchen for additional information.
This can allow you to make substitutions, if required.
Practice portion control
Portion control is important to moderate caloric intake and avoid unintended weight gain
If you’ve read our guide to food choices on the keto diet, you’ll know that it’s important to focus on high-quality proteins and fats. However, quality is just one part of the equation.
Overconsumption of healthy foods can still lead to weight gain. So it’s really important to exercise portion control. If you’ve been preparing your meals at home for a while now, you’ll probably have a good idea of what a standard meal portion looks like for you.
When your food arrives, try and partition away anything that seems in excess. You’ll need to exercise some discipline here and ensure you don’t overindulge.
When it comes to restaurant meals, try to avoid sharing platters, where it’s much more difficult to judge how much you’ve eaten.
Save restaurants for special occasions
As there are many ways for carbs to sneak into your diet at restaurants, it’s best to visit them occasionally.
By focussing on preparing and cooking your own food at home, you are completely in control of your diet.
This allows you to focus on high-quality proteins and fats, and avoid carbohydrates. Eating this way should constitute the majority of your diet, which ensures consistency and results over time. Try going to restaurants on special occasions only, limiting any potential damage from eating non-keto foods.
Limiting restaurant visits is especially important in the beginning of your keto diet, when you are trying to build a routine and stay focussed. Try avoiding restaurants for the first month of your keto diet, giving yourself time to settle into your new diet routine.
It might not be as glamorous, but preparing your own food at home will save you money and accelerate your results.
Relax and be a little forgiving
Although we know how important your keto diet is to you, it’s also important to be kind to yourself.
Sometimes you need a break and going out to a restaurant with friends and family can be a great way to achieve this. As with anything, it’s important to maintain a balance.
While staying away from high carb foods is good practice, occasionally eating carbs is not the end of the world. If you slip up (and everyone does!) it’s important to forgive yourself and just continue with your keto diet the next day.
Staying consistent moving forward will help you overcome any small lapses in your diet.
Final thoughts
Dining out on keto comes with its challenges but with enough planning and thought, it’s possible to integrate it into your diet.
It’s important to maintain a balance in your keto diet, and going out to dinner can be a great way to achieve that. By following the recommended tips, you can put yourself in the best position to make your keto diet a success.
As a general rule, focussing on high protein restaurants (e.g. barbecue, steakhouses etc) puts you in the best position to stick to your keto diet, while enjoying yourself. However, remember to be kind to yourself and forgive small mistakes in your diet.
What matters is that you get back to your keto diet as soon as possible, and continue to be consistent. With that said, enjoy the experience and let us know how you get on!
