Staying Low-Carb When Dining Out

Smart Tips for Keto Success

Sticking to a keto or low-carb diet can be challenging, especially when dining out. Many restaurant meals are packed with hidden carbs and sugars that can derail your progress. However, with the right strategy, you can enjoy delicious meals without compromising your dietary goals. In this article, we'll share practical tips to help you maintain a low-carb lifestyle while dining out, including ways to navigate menus and make smarter choices.

Look for Low-Carb Options on the Menu

Many restaurants now offer keto-friendly dishes or customizable options for low-carb meals. When dining out, scan the menu for options that include high-protein, healthy fats, and non-starchy vegetables. Avoid fried foods, breaded items, and dishes with sugary sauces. A simple grilled protein with a side of vegetables or a salad is always a safe bet.

Ask for Modifications

Don't hesitate to ask for modifications to your meal. Most restaurants are happy to accommodate dietary preferences. Ask for your meal to be served without bread or pasta, request extra vegetables instead of high-carb sides like potatoes, and inquire about swapping sauces for olive oil or butter. Many sauces are loaded with hidden sugars and carbs, so sticking with healthier fats is key.

Add Healthy Fats to Your Meals

When dining out, restaurant meals can sometimes be low in fat, making it difficult to feel full without consuming carbs. This can easily be resolved by adding healthy fats to your meal:

Ask for extra butter to melt on your vegetables or meat, increasing the fat content of your meal.
Request olive oil and vinegar as a dressing for salads, and drizzle a generous amount of oil on your food.
Be cautious of vegetable oils, as many restaurants use processed oils high in omega-6 fatty acids, which can lead to inflammation. Consider bringing a small bottle of high-quality olive oil with you to avoid this.
Add heavy cream to your coffee or tea for an extra boost of fat.

This strategy helps you stay in ketosis by keeping your fat intake high and your carb intake low.

Beware of Hidden Sugars

Hidden sugars are a major pitfall when dining out. Salad dressings, sauces, and even marinades can contain significant amounts of sugar. Opt for oil and vinegar as a salad dressing or ask for dressings and sauces on the side so you can control the amount you consume. When in doubt, always check with the server about sugar content in any dish.

Keto-Friendly Restaurants in Amman

For those in Amman looking for low-carb and keto-friendly dining options, Ketolicious is the go-to spot. At Ketolicious, we prioritize keto, low-carb, and sugar-free meals that make dining out easy and healthy. Our entire kitchen is 100% gluten-free, meaning we take extra care to avoid cross-contamination, ensuring that your meal is safe from hidden gluten and sugar. Whether you're looking for a hearty keto-friendly breakfast or a satisfying low-carb dinner, Ketolicious offers delicious options that cater to your dietary needs.

Check for Gluten-Free and Sugar-Free Labels

When selecting a restaurant, look for places that offer gluten-free and sugar-free labels on their menu. This often indicates that the restaurant is familiar with dietary restrictions and takes extra precautions to avoid cross-contamination. If you’re unsure about the ingredients or cooking process, ask your server if the kitchen follows strict gluten- and sugar-free guidelines.

Avoid Alcohol or Choose Wisely

Many alcoholic beverages, especially cocktails, contain a significant amount of sugar. If you’re trying to maintain ketosis, it’s best to avoid alcohol or opt for low-carb drinks like dry wine or spirits with soda water. Avoid mixers that contain sugar, and instead, stick to low-carb alternatives to prevent accidentally consuming hidden carbs.

Join Our Free 21-Day Keto Transformation Program

Dining out on keto doesn’t have to be difficult. If you’re looking for more guidance and delicious meal ideas, sign up for our Free 21-Day Keto Transformation Program. We provide personalized meal plans, tips for eating out, and daily support to help you stick to your low-carb lifestyle. Join us today and make keto easy, whether you're cooking at home or dining out!