Eating out on Keto can be relatively easy if you follow a few simple rules:
- Try to look up the menu beforehand 📱
- Pick the right restaurants 🍗
- Avoid going on a completely empty stomach 🍽
- Don’t be afraid to ask ❓
- Keep your eyes peeled 👀
1). A lot of restaurants these days keep online menus updated with the macronutrient breakdowns for their popular items. Not all restaurants do this, but if you follow step 2, then you can purposefully pick the restaurants that do have accurate macros listed.
I also like to plan on what I'm going to order before I even get to the restaurant. It helps me to avoid any last minute cravings and pressure to order something that I don't want.
2). Picking the right restaurants is a great way to put yourself in good situations. If you pick a restaurant that has a lot of low-carb-friendly options, then you're probably going to be a lot happier eating there. If you pick a restaurant that only has 1 thing on the menu, you might risk being disappointed. As with tip #1, doing your research before going out can be a great help!
3). If I'm going to a new restaurant that I've never been to before, I'll typically eat a small snack before going. Even if you do some preliminary research on the restaurant, you may get there and be disappointed with the portion sizes, the quality of the food, or any other number of reasons. Avoiding a completely empty stomach can be a great way to stay on diet!
4). Don't be afraid to badger your waiter/waitress with questions!! Some people are afraid of seeming too needy at restaurants, but I've found people to be extremely patient with me as I ask tons of questions about how things are cooked, what sauces they use, etc. Don't be afraid to ask questions about your meal!
5). Keep your eyes peeled and stay on high alert! I've been in a lot of situations where I ask for something without dressing, without sauce, cooked a certain way, etc. and have had them bring out the order and forget what I asked! Always have a healthy suspicion of your food before you eat it! If you think they put something in there that has carbs in it, then don't be afraid to politely ask them to change it!
Day 19 Log:
Weigh-In:
| Start Weight (lbs) | Goal Weight (lbs) | Weight Lost (lbs) |
|---|---|---|
| 198 | 173 | 9.6 |
| Today's Weight (lbs) | Fat Mass (%) | Body Mass BMI |
|---|---|---|
| 188.4 | 22.2 | 22.3 |
Workout:
Off Day
What I Ate Today:
| Meal | Food |
|---|---|
| 0 | Coffee 1 TBSP Half & Half, 1 TBSP MCT Oil |
| 1 | 4 Eggs, 6 oz Corned Beef, 2 oz Cheddar Cheese |
| 2 | 10oz Ground Beef, Asparagus, Mushrooms, 2 TBSP Olive Oil |
| 3 | 8 oz Turkey, 1 OZ Swiss Cheese and Broccoli with Butter |
| 4 | 1 Protein Bar, 1 Serving of Nuts, 2 Low-Carb Tortillas |
Here's the Question of The Day, don't forget to post your answers in the comments!
QOTD: Do you go out to eat often when you're cutting or do you try and eat home-cooked meals more? What's your favorite restaurant to go out to?
Thanks for reading! Don't forget to leave your thoughts below and I look forward to seeing you in the comments!
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