Dining Out On the Keto Diet

Dining out on the keto diet can seem daunting at first. There have been times, especially in the first few weeks of starting with my diet that I even declined invitations to meet with friends! There’s no need for you to do that.

Keto doesn’t mean you don’t get to have fun anymore.

Here are some clever strategies to stay keto-compliant while enjoying your night out.

1. Check the Menu Online: Research options beforehand.

Nowadays, most restaurants post their menus online. Check them out in advance and look for keto-friendly options. Keep an eye out for keywords that signal carb-heavy ingredients, such as “breaded”, “glazed”, “crispy”, or “saucy”. It’s better to opt for grilled, roasted, steamed, or sautéed dishes instead.

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2. Customize Orders: Don’t be shy. Ask to modify meals to fit your dietary needs.

Your server won’t mind if you ask to customize your meal. Ask for a burger without the bun, swap those fries for a side salad, or request extra veggies instead of that carb-laden side dish. Trust me, it’s not a big deal for the cook to accommodate your needs.

3. Focus on Protein: Choose meat, fish, poultry dishes, seafood and eggs.

Choose a well-marbled steak, rotisserie chicken, fish and seafood or an egg-based dish. These options are naturally low in carbs and high in healthy fats, especially if they’re cooked in butter or olive oil. Skip the sauces and dressings, because that’s where the sugars and carbs hide. Have a nice big salad on the side or some non-starchy veggies!

4. Watch Sauces: Request them on the side.

Speaking of sauces, ask for them on the side so you can control how much you use. Or skip them altogether. A little olive oil or a dollop of butter can be a game-changer for adding flavor without the carbs. Most creamy sauces are made with flour and other sauces are often made with sugar.

5. Be Salad-Smart: Avoid croutons and sugary dressings.

Salads can be a lifesaver but beware of the sneaky additions. Get used to asking for no croutons, no candied nuts, or sugary dressings. Go for a classic Caesar or Cobb salad (sans croutons), and always go for oil-based dressings like vinaigrette, or better yet, ask for plain olive oil and vinegar. I often bring my own homemade salad dressing! Oh, yes I do!!

6. Portion Control: Whoa!!

Restaurant servings tend to be on the larger side, so consider splitting a meal with a dining companion or ask for a to-go box to save half for later. This not only helps with portion control but also saves you money! Or order two appetizers as a meal.

7. Choose Keto Drinks: Stick to spirits, dry wines, or light beers. Ideally no alcohol.

My best advice is that while you’re in the weight loss phase of keto, avoid alcohol altogether. Sipping on plain sparkling water or unsweetened beverages throughout the meal can help you feel full and satisfied, reducing the temptation to indulge in high-carb options. But if you must, then stick to spirits like vodka, rum, or whiskey, and mix them with soda water or diet tonic. Dry wines and light beers can also be decent keto choices.

8. Find Keto Desserts: Look for cheese platters or berries.

It’s natural to want dessert when you’re out for a special occasion. Look for cheese platters, berries with sugar-free whipped cream, or even a simple coffee to tide you over. Many places offer low-carb dessert options now, so it doesn't hurt to ask! Another great piece of advice is to eat enough during the main meal that you absolutely have no room for dessert. That’s part of my keto success story.

9. Bring a Keto Dish: Simplifies choosing at parties.

When you're at a dinner party, things can get a bit more challenging. One trick I love is bringing a keto-friendly dish to share. This way, you know there will be at least one thing you can enjoy guilt-free, and it can often spark interesting conversations about your dietary choices.

10. Communicate with the Host: Politely explain dietary needs.

If you're worried about offending the host by not eating their carby creations, just politely explain your dietary preferences. Saying something like, “Please don’t fuss. My tastes are pretty simple and I’m quite happy with some meat and a simple salad as I can’t eat starches or sugar.” Your host will likely ask for more information and do their best to ensure you have something to eat. It would be awful to show up for dinner to find the table laden with pasta dishes, homemade bread and desserts. Your host would feel awful if you couldn’t eat any of their hard work. Or worse, you’d cave just to please your host. So, speak up for yourself.

11. Pre-Party Snack: Avoid going hungry.

One thing I’ve learned when dining out on keto is to never arrive hungry. Have a small, high-fat snack before heading out – think cheese, nuts, or a little avocado. Don’t save your appetite by skipping meals earlier in the day. That’s not a good strategy. If you show up starving your belly will rule every decision you make. Discipline will go out the window. It’s best to go out for dinner with a normal appetite.

12. Put Your Fork Down: Be part of the conversation.

Enjoy the company and conversations going on around you by putting your fork down between bites. It forces you to slow down and to truly enjoy the taste of your food and to be present with your friends. This way, you’re giving your stomach a chance to communicate with your brain that you’re getting full. You’ll eat less.

13. Positive Mindset: Empower yourself with choices.

Dining out on a keto diet becomes easier when you adopt a proactive attitude towards your health. Instead of feeling restricted, think of it as empowering yourself to make choices that support your goals. Trust me, a positive mindset makes all the difference.

14. Seek Support: Join communities or get professional help.

Support and encouragement are crucial. If you're struggling, don't hesitate to seek the help of a professional coach or join keto communities for motivation and advice. It’s okay to ask for help, and sometimes a little guidance can go a long way in keeping you on track. Working one-on-one with a coach can help.

15. Celebrate Wins: Recognize and celebrate small achievements.

Did you manage to avoid the breadbasket? Awesome! You resisted that piece of cake? High-five! Every step you take towards permanent weight loss is a win, and it’s important to recognize and celebrate these moments.

16. Stay Curious: Ask about dish preparations.

If you’re unsure about how a dish is prepared, ask the server. Most staff are knowledgeable about the ingredients and can help you navigate the menu. It’s your health, and it’s okay to be inquisitive.

17. Forgive Slip-Ups: Real life happens, just get back on track.

Don’t stress about occasional slip-ups. Real life happens, and what's important is getting back on track right away. Show yourself some compassion and flexibility – it’s all part of the journey. But don’t let this message be interpreted as permission to eat whatever you want. Always bring your best attitude to whatever you do, including dining out.

18. Self-Care Matters: Prioritize sleep, hydration, and exercise.

Incorporate other elements of self-care into your routine. Dining out on keto is just one piece of the puzzle. Prioritize sleep, hydrate well, and keep active. These habits will support your waist circumference goals and overall wellness.

19. Remain Hopeful: Stay motivated and enjoy the journey.

Lastly, keep hope alive and carry on forward! Dining out on the keto diet doesn’t have to be a headache or feel like a mountain to climb. With a little planning, smart choices, and the right mindset, you can enjoy meals out while staying true to your goals.

If you need help getting started on the keto diet, you can contact me here. Or learn more about my coaching services here.

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