5 Tips for Staying on Track with Keto While Eating Out

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How to Do Keto Eating Out?

If you are following a keto diet, eating out can be a daunting task. The temptation to indulge in carb-heavy foods such as bread, pasta, and fries can be high, and finding a keto-friendly meal on the menu can seem impossible at times. However, with a little preparation and knowledge, eating out on keto can be easy and enjoyable. In this article, we’ll provide you with some methods and tips for how to do keto eating out successfully.

Method 1: Research the Restaurant Ahead of Time

One of the best things you can do to prepare for keto-friendly eating out is to research the restaurant ahead of time. Most restaurants have their menus available online, so take some time to review the options and identify dishes that fit your keto criteria. Look for items that are high in protein, healthy fats, and low in carbs. You can also check out online reviews and recommendations to get a sense of what other keto dieters have enjoyed at the restaurant in the past.

When researching, consider diet-friendly modifications you might need to order. For instance, you might need to ask for a lettuce wrap instead of a bun for your burger, or for your salad dressing to be replaced with a low-carb alternative like olive oil and vinegar. Planning out potential food modifications in advance can save you time and help you enjoy your meal to the fullest.

Method 2: Stick to Simple Foods

When dining out, keto-friendly options may not always be precisely labeled. Instead of relying solely on descriptions of dishes or menu labels, keep your orders simple. Stick to foods that are naturally low in carbs, like grilled meats, fish, and vegetables. For example, consider ordering a steak with a side of sautéed spinach instead of a stir-fry dish that might contain added sweeteners, sauces, or other hidden carbs.

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Keep in mind that carbohydrates can often be hidden in less obvious foods like condiments, salad dressings, and sauces. Ask for dressings and sauces on the side, and be wary of anything that seems particularly sweet or creamy. Always check the ingredients if possible, and if you are unsure about an item’s carb count, ask your server or avoid it altogether.

Method 3: Be Mindful of Portion Sizes

Many restaurants serve large portions that can be difficult to resist. However, in most cases, these oversized meals contain many more calories and carbs than we need. Practicing portion control is essential, even when following the keto diet. Consider sharing an entree or opting for a smaller portion size when possible. Additionally, avoid ordering side dishes like bread, rice, or potatoes that can add a lot of carbs and take up space in your stomach. Instead, ask for extra vegetables, a side salad or a keto-friendly soup.


Eating out while following a keto diet can be challenging, but it’s entirely possible to enjoy meals at restaurants with a little preparation and knowledge. To summarize, research the restaurant ahead of time, stick to simple foods, and be mindful of portion sizes. Remember, with a little planning and knowledge, you can still dine out and indulge in delicious meals without jeopardizing your keto progress.

To illustrate these methods in action, consider the following real-life example.

Let’s say you and your friends are heading to a new restaurant. Before you go, you take a few minutes to check out the menu online. You decide on a grilled chicken salad with avocado and olives, which seems like a healthy option. You also notice that the salad dressing is sweet and creamy, so you ask for it on the side in case it contains hidden sugars.

When you get to the restaurant, you tell your server that you would like the chicken salad without croutons and the dressing on the side. You also consider sharing a small appetizer (like a plate of cheese with celery sticks) with your friends. You feel satisfied after eating the salad and don’t feel like you missed out on anything by not having the bread basket or ordering something more carb-heavy. Afterward, you still feel great and know that you made a healthy choice that is compatible with your keto diet.

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In conclusion, how to do keto eating out comes down to preparation, vigilance, and a bit of knowledge. By researching your options, being mindful of hidden carbs, and practicing portion control, you can eat out without breaking your diet. Not only will you be able to continue making progress towards weight loss and ketosis, but you’ll also be able to enjoy dining out and trying new restaurants without sacrificing your health goals.