Eating out on a ketogenic diet

We all need to eat out every once in a while. I limit eating out to about once a week, and it is almost always an Indian restaurant because it is the only cuisine that doesn't really need any modifications. It's naturally that high in fat, and incredibly delicious!!!

Update: If you are doing the true ketogenic diet for the treatment of epilepsy, it is reccomended to be under 10 grams of carbohydrates a day. Since posting this, I have had to embrace the under 10 grams rule and I no longer eat out - however I have been known to bring my own keto-perfect meals :) As always, use your own judgement when making food choices for YOUR treatment. The picture posted is defintely above 10 grams; I would guess it has 50-60 grams of carbs...whoops!

Tips at a restaurant

- Ask server if any meals have heavy whipping cream

- Confirm your order does not have added sugar

- Keep in mind that butter, ranch, and mayonaise can always be requested if you are the least bit uncertain about the ratio.

- Butter has 11 grams of fat per tablespoon

- Mayo has 10 grams of fat per tablespoon; typical mayo packets have 9 grams of fat

- Ranch dressing has 8 grams of fat per tablespoon

*****Limit meat to a portion the size of your palm!******

BEST OPTIONS: Indian cuisine

Order saag paneer, creamy coconut curry, chicken tikka masala or any other dish made with heavy cream. Limit meat to less than the size of your palm. Always ask for it to be extra oily.

Above: Lunch buffet at Nirvana Indian Cuisine in New Orleans, LA. I chose the oilest portion of the Tikka Masala, only the cauliflower from the Veg Korma, saag, and a piece of chicken. SO DELICIOUS!!!

Mexican cuisine

Order guacamole and eat with a spoon

Order fajita veggies without tortilla (remove non-Keto friendly veggies)

If with meat, limit meat to less than the size of your palm. Eat all sour cream (full fat) and guacamole (add heavy whipping cream).

Order artichoke and spinach dip appetizer and eat with spoon

The Grocery Store

Buy a salad with the nutrient facts listed then modify using extra dressing.

LESS IDEAL OPTIONS:

Italian cuisine

Order side of alfredo sauce with extra butter and cream. Can add a few shrimp, if needed.

Order salad with extra dressing (remove non-Keto friendly veggies)

American cuisine

Order salad with extra dressing (remove non-Keto friendly veggies)

Order artichoke and spinach dip appetizer and eat with spoon

Subway

Order salad with extra dressing (include only Keto friendly veggies), can add a scoop of tuna but mix in 3 T of mayo

In and Out Protein style burger (wrapped in lettuce with no bun) Nutrients: Protein 13g, Fat 72g, Carb 11g - Add 6 mayo packets to bring into 3:1 ratio

Jimmy Johns

Jimmy Johns Gargantuan Unwich Vito w/ meat (capicola and salami), lettace, onions, tomato, italian vinigrette, mayonaise, and provolone

Nutrients: Protein 21g, Fat 84g, Carb 7g

- Add 4 mayo packets to bring into 3:1 ratio

Five Guys Bunless bacon cheeseburger Nutrients: Protein 44g, Fat 82g, Carbs 1g - With bacon, add 9 mayo packets to bring into 3:1 ratio - Without bacon, add 8 mayo packets to bring into 3:1 ratio - Can add pickles (1g carb) or jalapeños (<1g carb) with additional mayo

Panera

- I haven't calculated these out, but all would be good options with modifications (add fat or excess protein and remove non-Keto friendly veggies)

Order Power breakfast egg bowl with steak Order Power breakfast egg white bowl with roasted turkey

Order Power Mediterranean chicken Order Power Mediterranean roasted turkey bowl Order Power steak lettuce wraps

Chinese

Don't eat it (added sugar)

Thai

Don't eat it (added sugar)