Let me first start by saying I am not a proponent of eating out. I am especially not one to suggest anyone eat at a fast food restaurant! I really want to drive this point home. However, for those who are new to the whole “low-carb” and/or “keto” way of eating, you may not even realize the issues with eating out. I hope this realization of how unhealthy this is for you will come at some point. In the meantime, just lowering your sugar/carb intake is a step in the right direction. I would never want to hinder this journey for anyone. It is not for me to judge. We have to make decisions that are best for our individual needs and for where we may be in our journey to better health. Let’s celebrate each others journey, successes, and even failures. It is okay to “fail” because that is how we learn and grow. Just don’t let a backwards direction keep you going in that direction. Learn from it, get right back “on the saddle,” and move forward again.
With all of that said I have found myself in situations where I have had to dine out. I selected the “healthiest” (I use this loosely) place possible and purchased what I had hoped to be as close to “okay” as was offered. Since I am already medically-documented Celiac I know how to avoid gluten and grains. Grains are not something that should be consumed when leading a ketogenic lifestyle. Not because you cannot consume some, in moderation, and remain in a ketogenic state but because they are known to cause inflammation in the body, which can trigger auto-immune responses. This works against what so many, following a ketogenic lifestyle, are trying to resolve. Same goes for sugar, processed foods, beans, and high-starch fruits, vegetables, foods.
Keep in mind what is shared here, visually, is most definitely not all inclusive. If you are at a restaurant that offers steaks, roast chicken, pork chops, hamburgers, broccoli, green beans, bacon, eggs, salad greens, hard-boiled eggs, cheese, brussels sprouts, asparagus, mushrooms, cauliflower, wild berries, 3-4 strawberries, real butter, guacamole, cucumbers, fish, or other low carb foods, those would be “okay” options, as well. Just be sure to ask if the seasoning contains sugar, make sure it is not breaded meats, make sure there is no added grains used as thickeners, request foods be cooked in real butter or olive oil and not canola or vegetable (soy) oil. You will be surprised at some of the “hidden” sugars and grains you may find in foods you think to be plain.
So, for those times you are found facing having to dine out, here are some helpful visuals so you can make a better choice, not so much healthy but better. I also want to send out my heartfelt thank you to anyone who developed the graphics/images we are sharing with you on this page. Thank you for your time and effort to help with this message.