Dining out on keto

How to eat a low-carb or keto diet when dining out

Going out tonight? Wonderful! This guide will help you eat out and maintain your low-carb lifestyle. Get ready for delicious food — anywhere! Whether you are celebrating a meal out with friends, grabbing a quick lunch near the office or having dinner at your in-laws’ home, we have ideas for how to keep it keto or low-carb.

Check out this great 10-minute video course with Kristie Sullivan, or keep reading below.


The basics


Low-carb eating works anywhere. Here are seven awesome tips:

Plan ahead

Most restaurants now have their menu available online. If you are new to keto and concerned about navigating the menu, why not take a peek at home before you go? Scan the menu for keto-friendly options that are likely to be sugar-free and delicious. Once you get to the restaurant, careful ordering can customize the dish so it is perfect for your keto or low-carb regimen.

Eliminate the starch

Bounce the bread. Pass on the pasta. Purge the potatoes. Refuse the rice. Keep temptation off your plate by ordering your meal without the starchy sides.

  • If ordering an entrée, most restaurants will substitute a salad or extra veggies for the starch.
  • If ordering a sandwich or burger, most restaurants will substitute lettuce wraps for the bun.
  • If they will not substitute, simply eliminate the unwanted item, regardless.

If, in spite of careful ordering, your plate arrives with a starchy side, consider your options. If you are certain you can leave it there, untouched, feel free. If you will be tempted to eat some of it, immediately ask the waiter to replate the meal without the starch. If you are at a more casual place, take care of the unwanted food yourself by discarding the unwanted carbs in the trash before you dig into your meal.

If you feel you must explain yourself (to the waiter or your fellow diners), simply suggest stomach issues, food allergies or a restrictive diet. Although most of us want to fit in, health comes first. Always trust your judgement about a dish rather than caving-in to pressure from your dinner companions.

Add healthy fat

Restaurant meals can be low in fat, making it hard to feel satisfied without eating carbs. But this problem can be resolved by adding fat to a standard offering:

  • Ask for extra butter and melt it on veggies or meat.1
  • Ask for olive oil and vinegar dressing and drizzle the oil liberally on salads and your meal.
  • Some restaurants serve cheaper vegetable oils rather than olive oil. This is possibly not as healthy, unfortunately, as these oils are highly processed.2 In addition, they are very high in omega-6 polyunsaturated fatty acids (PUFAs), which most of us may consume too much of.3 To avoid this, many seasoned low-carb eaters carry a small bottle of olive oil with them.
  • Ask for heavy cream for your coffee or tea.

Keep an eye on sauces and condiments

Some sauces, like Béarnaise sauce, contain mostly fat. Others, like ketchup, contain mostly carbs. Gravies can go either way.

If you are unsure about the sauce, ask about the ingredients and avoid it if it contains sugar, flour, or other starchy thickeners. You can also ask for the sauce on the side so you can decide how much to add to your meal.

Low-carb fats & sauces guide

Choose drinks with care

Perfect drinks are water, sparkling water, tea, or coffee.

If you chose to add an alcoholic beverage, champagne, dry wine, light beer, or spirits — straight or with club soda — are all great low-carb choices. For more details, check out our low-carb and keto alcohol guides.

Rethink dessert

Are you really still hungry? If not, preferably enjoy a nice cup of coffee or tea while you wait for others to finish their sweets. Perhaps you don’t want to drink coffee because it’s late? Good thinking — ask for decaf coffee or herbal tea instead.

If you are hungry and need more food, look for a cheese plate or berries with heavy cream. Sometimes just cream or butter in your coffee is enough to satisfy.

Get creative if necessary

If nothing on the menu seems to work for you, feel free to improvise.

  • What about the Spaghetti Bolognese item – could the restaurant serve just the sauce in a bowl, like soup, with a large serving of sautéed green veggies on the side? Both would be perfect sprinkled with Parmesan cheese!
  • Or, might you order two or three appetizers? A salad paired with shrimp cocktail and a cheese plate makes a delicious low-carb dinner.

Just ask! You’re the customer, and customers should get the meal that they desire, within reason.



At buffet restaurants


The beauty of buffets is that there are plenty of choices, including low-carb and keto dishes. Don’t eat to get your money’s worth — eat for health and enjoyment instead! And never blame the chef if you overeat. You alone are in charge, so choose wisely.

Set rules before leaving the table

Before walking past the many tempting offerings, take a moment and re-commit to skipping the biggest offenders. Remember GPS – grains, potatoes, and sugar. Don’t put these on your plate.

Be deliberate. Be intentional. And don’t forget that if you cheat, you are really cheating yourself.

Focus on fats, vegetables, and protein

Focus on all of the healthy food you can enjoy: the salad bar, carving stations, seafood spreads, and vegetable platters are the real sweet spot. And you can usually find some healthy fats to add to your plate: olive oil, butter, sour cream, and cheese. If you don’t see them, ask the servers to bring some to your table.

After savoring your delicious low-carb selections, any cravings for the ‘carbage’ should diminish.

Don’t overfill your plate

Plan to leave some “breathing room” on your plate so that you do not crowd it with too much food. Ideally, you want to mimic how much food you might eat in a typical meal at home. If you want to try many things, start with very small portions of each dish. You can always go back for more if you are still hungry.

Take your time

Enjoy your dinner companions and the conversation. Drink your water and sip your coffee or tea. Sometimes it takes a bit of time before you feel satisfied, so don’t rush back for seconds if you’re trying to lose weight. Perhaps you’ll feel satisfied soon anyway, and decide to skip the extra portion.

At a friend’s or relative’s place


Don’t fret about that dinner party or holiday gathering. Hosts are typically understanding and cooperative. Here are four tips:

Communicate as needed

Before the party, consider sharing your food preferences with your host. If you are on a strict keto diet, you host may appreciate some advanced notice so he or she can accommodate your needs.

If you want to keep your new lifestyle private for now, have a truthful excuse ready for well-meaning but unwanted inquires. Depending on your situation, examples could include “I have been having some stomach issues, so I am experimenting with eliminating sugar, bread, and potatoes”, or “My doctor suggested that I eliminate certain foods that make me feel unwell.” Any mention of stomach issues or doctors’ advice usually silences all inquiries.

Take the edge off your hunger at home

Eat a fatty snack before you leave for the party. Nuts, olives, or cheese are all good choices. This reduces the chance that you will feel famished when you arrive at the party, which makes it easier to resist starchy hors d’oeuvres and dinner rolls that often come out first, before healthier options. In general, taking the edge off of your hunger makes it easier to stay on-plan.

Check out our low-carb snack guide.

Pick and choose

Remember, this is only one meal. Some people choose to eat more liberally when dining at a friend’s home. Perhaps you elect to enjoy the crispy coating on the fried chicken that is served — a relatively small indulgence — while skipping the french fries. If your diet is very strict and does not permit such deviations, it is probably best to call ahead and have an open discussion with your host about your needs.

That said, always feel free to pass on the breadbasket and avoid putting starch on your plate. If your meal is presented to you with a large pile of starch, do not hesitate to leave it untouched. Your health is more important than the clean plate rule many of learned as children.

Unless you bring a low-carb dessert, it is quite unlikely that you will be offered one. And, since “just one bite” often leads to another, passing completely is usually the wisest choice. With all of the talk about cutting back on sugar, skipping dessert is becoming more accepted. At least there’s no need to eat it to please others. Perhaps you’d be happy with a cup of coffee or tea instead?

Bring a low-carb dish

Call ahead and arrange to bring part of the meal. Your host or hostess will be grateful and you will be sure to enjoy the healthy fats included in your dish.


Fast-food restaurants


Grabbing lunch or a quick dinner? Make it low carb or keto at any of these common restaurants, or check out our list of the top 11 fast-food options for keto.


Delis, sub shops and bakery cafés

Often, the best choice in these casual eateries is a large salad.

  1. Order a Chef’s salad or Chicken Caesar salad. Add delicious low-carb toppings such as chicken, ham, shrimp, cheese, hard boiled eggs, olives, and avocado to your salad. Make sure the chicken in grilled, not breaded.
  2. Pour on olive oil (plenty of it!) and vinegar, or choose Caesar, ranch or blue cheese dressing. Avoid any dressing that might be sweet, including raspberry or balsamic vinaigrette, poppy seed, French, or honey mustard. Double-check with your waiter about the dressing if you are not sure if it contains sugar.
  3. Add coffee or tea. Ask for whipping cream or butter to add fat.


Burger or chicken joint

Skip the fries and the soda – this is half the battle.

  1. Choose a burger with a lettuce wrap (instead of the bun). If unavailable, simply discard the bun.
  2. Load up on toppings like bacon, cheese, lettuce, tomato, avocado, and sprouts. Avoid ketchup — regular mustard (but not honey mustard or sweet mustard) and mayo are fine. If you are really hungry, double down on the patty.
  3. Order fast-food chicken grilled, not fried. This eliminates both the flour in the batter and the vegetable oil in the fryer.4
  4. Enjoy chicken with a salad or go with a sandwich (ditch the bun) and veggie sides. Choose vegetable sides that are low in carbs, like green beans or broccoli, staying away from baked beans, corn, sweet potatoes, and other higher-carb veggies.
  5. Avoid barbecue sauce, as it is typically full of sugar. Most hot sauces and salsas are a reasonable choice.



Lots of nice options here — but pass on those tortilla chips!

  1. Order a burrito bowl. Carnitas (pork), steak, chicken, barbacoa, or shrimp all work. Fajita vegetables can be added if you are open to a few carbs from the peppers and onions.
  2. Eliminate the rice and beans, and load up on meat, cheese, guacamole, sour cream, and salsa. You can usually pay a little extra to get double servings of any one of these ingredients.
  3. Some chains now offer keto bowls where the base is lettuce rather than beans and rice.
  4. No bowls? No problem. Unwrap your burrito and eat the contents with a fork. When you are finished, discard the tortilla.
  5. If you are at a Mexican place with a more expansive menu, there are several options for low-carb diners: fajitas, carne asada, chili verde, and chicken mole are all great options if you skip the rice, beans and tortillas and ask for extra cheese, sour cream or guacamole.



Proceed with caution at Chinese, Japanese, Thai and Vietnamese restaurants.

  1. Focus on staying away from choices that are battered or taste sweet.
  2. Order a dish made with brown sauce — usually a safe, savory option. Ask your waiter to be sure. Stir-fries or curries made with meat, seafood, and low-carb vegetables taste great without the rice. Try ordering a side of sautéed green beans or cabbage and using that as an accompaniment for your stir-fry. Bean sprouts also work as a base.
  3. Ask for coconut oil. It’s a great way to add fat to your meal. Peanut, sesame, or olive oil might be available as well. And most restaurants have butter if you ask for it!
  4. Order crispy Duck (ensure that it comes without a sweet sauce) or Chop Suey (without thickeners in the sauce, if possible). If you find Shirataki noodles on the menu, note that they are very low in carbohydrates. Chicken lettuce wraps are also a decent option, although ask about sugar in the chicken filling.



Indian cuisine offers many good options for adventurous low-carb eaters.

  1. Ask for ghee, an Indian staple; it is clarified butter — pure fat! It is perfect for low-carb, so add it to any dish!
  2. Choose kebabs, curries (without potatoes), meat in creamy sauces (like tikka masala and butter chicken), and tandoori dishes. Skip the rice and the naan.
  3. Try adding Raita (a creamy dip made from plain yogurt — hopefully full-fat — and shredded cucumbers.)
  4. Fresh Indian cheese (paneer) is fine, but watch for hidden carbs (flour or other thickeners) in some of these dishes. Ask your waiter about the ingredients.



The flavor of pizza is a near universal favorite — and it’s in the sauce and toppings, not the crust! If you will be too tempted to leave most of the crust on your plate, choose a different kind of restaurant.

  1. Look for a crustless option on the menu; if you don’t see it, ask if it your pizza can be made with no crust. Some outlets now offer cauliflower crust pizzas, but these are often made with rice flour and are still quite high in carbs, so check the nutrition facts before diving in.
  2. If you order a traditional pizza, load up on toppings and eat as little of the crust as possible. Most toppings are low-carb. Consider doubling your favorites.
  3. Ask for a knife and fork to help you avoid eating most of the crust.
  4. Skip ordering and make pizza at home instead! Try a cauliflower crust, a Fat Head pizza, or our super simple egg and cheese pizza.

That’s it. We hope you feel ready to navigate almost any restaurant with confidence. Bon appétit, keto-style!

Did you enjoy this guide?

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Will you consider joining us as a member as we pursue our mission to make low carb simple?


Top 11 fast-food options for keto or low carb

Video guide

Keto and fast food


Visual low-carb guides



A ketogenic diet for beginners
Ketogenic diet foods – what to eat and what to avoid



What are your best tips for how to stay low carb when you’re dining out? Please let us know below.

  1. Are you concerned about consuming butter, cream, and other saturated fats? In all likelihood, you don’t need to be. Although still somewhat controversial, several recent systematic reviews of randomized trials have failed to show a connection between eating saturated fat and increased heart disease risk:

    Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis [strong evidence]

    Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials
    [strong evidence]

    Learn more here: A user guide to saturated fat

  2. Unlike olive oil and other oils that are easily pressed and minimally processed, vegetable oils are produced in a factory with high heat, solvents, deodorizers, and bleach:

    Chemical Engineering Transactions 2017: Recovery of vegetable oil from spent bleaching earth: state of-the-art and prospect for process intensification [overview article; ungraded]

  3. Until relatively recently, it’s estimated that humans consumed omega-6 and omega-3 fats in a roughly 1:1 ratio. Today, that ratio is estimated to be around 16:1, on average:

    Biomedicine & Pharmacotherapy 2006: Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases [overview article; ungraded]

    Learn more:

    Vegetable oils: are they healthy?

  4. The omega-6 fats found in vegetable oils are less stable and more likely to react with oxygen when heated. For this reason, frying with these oils can lead to the formation of potentially harmful byproducts:

    Food and Nutrition Research 2011: Determination of lipid oxidation products in vegetable oils and marine omega-3 supplements [mechanistic study; ungraded]

    Journal of the American Oil Chemists’ Society 2002: Formation of 4-hydroxynonenal, a toxic aldehyde, in soybean oil at frying temperature [mechanistic study; ungraded]

    Learn more:

    Vegetable oils: are they healthy?

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  1. Pat
    In a cafe I order a ploughman's without the bread. Just becomes a salad?
  2. KPM
    There's a pizza buffet we go to with an awesome salad bar. We usually end up eating 3-4 pizzas because we only eat cheese and toppings, lol. We get a few odd looks, but I'd rather that than eat the carbs. ;) My husband even orders french onion soup without the bread! Just the broth, onions and cheese. Now, THAT almost always gets a reaction from our server.
  3. Gabby
    Mexican : Carne Asada on a bed of lettuce, with a generous side of shredded cheese. Add a little salsa.
    Be sure to say no tortilla chips because some places add those to every dish.
  4. Krikkit
    Some pizza places will, on request, make a crust-less pizza. Basically, all the toppings, cheese and sauce layered in a pan.
  5. Ann
    Even asking for butter is tricky. We asked at one restaurant (breakfast place) and they said yes, we use real butter. I asked her to be sure, she brings the stick out and it's labeled "Real Butter", but the ingredients include margarine! So even asking doesn't always get you to the truth.
  6. C
    We always get a salad from the pizza place. Better than the pizza IMO.

    Generally, I eat out so little that I just consider them "cheat days". Eating at friends houses is the hardest. Sometimes there's hardly anything to eat.

  7. Kerstin
    At our local Mexican place, I enjoy getting the fajitas with loads of meats and veggies. By eating it without the tortilla and adding lots of sour cream and guacamole, it is really filling and low carb.
  8. Maggie
    This is such a great guide for eating at a restaurant; thanks for sharing! I had no idea that it could be a good idea to ask for extra butter on veggies instead of going for carbs. My mom has it drilled into me that butter is bad, but I need to try and step away from that kind of thinking. Plus, I really love steamed veggies with salt on it!
  9. Cindy Wei
    This sounds so sad, people should really enjoy life.
    Eating pizza with no base?
    Replies: #23, #29
  10. Ansley
    So what about at a wing place? They have options for non breaded and breaded and of course naked which has no skin or bread. And I love teriyaki sauce or lemon pepper dry rub which is a seasoning basically. They also have chargrilled wings which are marinated in the lemon pepper or BBQ and cooked on the grill. And all of the sauces are somewhat honey based. I need help! I'm a first timer!
    Reply: #47
  11. Kevlowe
    I ate out at pizza express they do a amazing aubergine dish in tomoto sauce with cheese it's fantastic and very tasty.
  12. Gil
    Cindy... it's a diet. If people want to diet and place a higher priority on being a healthier weight than eating certain foods, it's not sad. What's sad is that you think you have to eat fattening food all the time to enjoy life. There are other aspects to enjoying life.
  13. Gil
    Ansley... wings at most wing places aren't breaded, so they're fine. Avoid sugary sauces (Teriyaki) if you're low carb. Also, hots sauces are usually fine. Garlic parmesan should be fine too. Spicy rubs, usually good to go. Lemon pepper might have some sugar. Ask them! They should know the ingredients.
  14. Laurie
    Great article, and really appreciate all the ideas in the comments!
    My favorite is the all-meat burrito. My local Mexican drive-through offers different meats (even ' lengua' - tongue) and I simply eat the best part out of the tortilla.
  15. Lois
    Buffalo wings are a great low carb choice, the kind of wings cooked with no coating, ( so no Hooter's wings). The wing sauce is usually made with just hot sauce and butter. This of course is for an occasional treat or outing since many places fry them in "bad oils".
  16. Chris
    Gil you are a buzz kill.
  17. Howie
    This guide is great!

    I come back to it almost every time I go to an ethnic restaurant.

    I'm going out for Italian Food tonight and came here to check,
    but don't see Italian?

    I know you have pizza here and I know of' course to avoid the
    pasta and ask about any hidden sugars, but am curious to see
    what you would suggest to order while dining out at a nice Italian

    Thanks again for this very helpful guide and for all you do!!

  18. Tiffany
    Meatballs with zoodles, (zuchinni noodles) and cheese, could also do a salad or see if they have any soups that are low carb. What did you end up eating?
  19. olympia
    What about in Chinese restaurants. I am invited tomorrow and really don’t know what I will order. Any help
  20. Angie
    Loved the article and there are alot of healthy tips in it. I have been doing the LCHF way of healthy eating for a long time now and have lost 60 pounds and have come off my insulin pump. the food and the recipes from Diet Doctor are wonderful and very easy and great!Give it a try you will be amazed.
  21. Alma Hassell
    The article is excellent especially for a novice such as myself.
  22. Charlotte
    In Italian restaurant try melanzane alla parmigiana, it's eggplant with parmesan, sometimes in the antipasti section (so small portion but you can order 2)
  23. Jackie
    Eating pizza with no base is 100% better than taking drugs for diabetes. It will also prolong my life. No brainer!
  24. Noni
    Italian Food Suggestions:
    Salad: with olive oil dressing, parmesan cheese and low carb veggies.
    Antipasti: with variety of meats, cheese, marinated veggies and olives.
    Soups: Italian Wedding Soup without pasta or Italian Egg Drop Soup.
    Seafood, Chicken, Veal, Steaks: Order with sauce on the side add just enough for flavor.
  25. CindyinOttawa
    An easy tip to avoid the temptation ti eat carbs if they arrive on your plate (i.e. rice, potatoes, fries as a side) is to douse them with salt, making them inedible. Easy and no explanations necessary.
  26. Richard
    This dining section was the closest I could find for what to do during extensive travel so I am asking my question here. I travel to Asia 4 times a year for 2 weeks at a time and it's going to be hard enough getting past the 15 hour plane ride, even in first class, with the limited selection of food and then what am I going to do the rest of the time while I'm there? Breakfast shouldn't be an issue since the hotels have a pretty good western buffet so I can choose what to eat but lunch is prepared by the factories everyday and dinner is usually out at some local restaurant where there are no English menus, it's family style. I eat pretty much everything so I'm not so much worried about sticking with fish, meat and vegetables and avoiding the rise that is present at every meal but my Mandarin is limited mostly to small talk and business, I can't even imagine how I will discuss what ingredients were used to prepare them, I'll likely just get a smile and a nod. I can't not travel but I'm not sure how many accidental carbs my body can take without throwing me out of Ketosis and I'm a little scared to destroy all my hard work.
    Replies: #32, #50
  27. Melanie
    I've never been shy of asking for what I want in a restaurant. You have to be really careful and diligent. I'm shocked at how many dishes that should be straightforward as low carb have sugar and gluten in them. Recently we wanted takeout, so I opted for chicken wings in order to stick to my keto diet. They had several choices of sauces and dry rubs, so I asked which are both gluten and sugar free. NONE OF THEM WERE! Some were gluten free, but had sugar. Even in the rubs. Frustrating. I opted for plain wings which I used my own dry rub and sauce on. I thought the Thai curried chicken salad at another restaurant could be a safe bet. Nope! They said the mayo they use had corn syrup though the rest was gluten and sugar free. I opted for steak tips on a salad with vinegar and oil on the side. Hidden sugar and gluten are in a lot of seemingly safe foods. Best bets are salads without croutons where you can add your own dressing, grilled meats and veggies. Careful on the cooked veggies too. If they're steamed or sauteed in butter (if you can tolerate dairy), they're ok. Even pizza sauce can be loaded with sugar, so don't assume just cutting out the crust makes it low carb. Ask.
  28. Marisol
    My extended family has an Italian restaurant that has become our family’s “place”. Anniversaries, baptism dinners, birthdays, etc. so I knew for Father’s Day I needed to figure out how to not eat the pasta but still enjoy dinner (I LOVE this restaurants food!) So I asked for the sautéed vegetables “side” with 2-3 meatballs and marinara sauce on top. They happily obliged (I’m sure they’ve seen it before) and it was awesome! The garlic knots were only slightly tempting (hey I’m human! 😁) but didn’t have any (recognizable) carbs had a great dinner and stayed in ketosis! WIN!
  29. Susan
    I’m trying a Keto diet to help with my migraines. If it works, it will be a better way to enjoy life than with a couple migraines every week that ruin my enjoyment. If I have to give up crust for that, it’s worth it!
    Reply: #46
  30. Jill
    Richard, I travel a lot for business as well, some internationally, and I feel your pain (I'm on a domestic FOUR week trip right now myself!). You may have already thought of this, but one thing you can do is pack a lot of snacks - a variety of nuts and non-perishables (I'm sure you've seen this link: https://www.dietdoctor.com/low-carb/travel#dining). In your checked luggage, pack a few greener avocados and you can add them to your evening meals (& bring with you on the flight). You can also buy packets of mayo & almond butter online to bring with you & keep on you, and I'm assuming you can grab extra butter at breakfast to keep in your hotel room's fridge, or in a container you carry with you. Before leaving home you can also buy prepackaged cheese singles from your grocery store that will fare well in your checked bags (you can even pack them in a small soft-sided cooler bag with a frozen ice pack). Plan to keep all this in your brief case or back pack so you can grab on the go, in transit, or add to your meals. More than likely you won't be able to STAY in full ketosis, but just do your best to maintain while you're away, and you'll easily get back in the zone when you return home. It takes effort to maintain abroad, and even just away from home, but it'll be worth it!
  31. Frank
    We are visiting Chicago next week. Just checked the menu in Lou Malnati's Pizzeria and discovered this - The “crustless” pizza is made from our lean sausage as the base, and then topped with our fresh mozzarella cheese and zesty tomato sauce. Of course you can customize it to your taste by adding any of Lou’s other fresh ingredients. Just because you can’t eat the crust, doesn’t mean you can’t get a great pie from Lou’s! I'll report back in a few weeks!
  32. Samantha
    Richard...I used to live in Hong Kong so I understand the potential pitfalls of yummy East Asian food. Fortunately there are low carb options that can be found at most places. Steamed fish with ginger, beef and broccoli/bok choi or roasted duck (without the hoisin sauce, obvs). The trick will be learning to ask for it. Try to learn the Mandarin for a couple of ‘safe’ dishes, or if you regularly have the same dining companions - explain to them “no flour, no sugar, no honey” and they can order for you. Remember, food is hugely important in Chinese culture, they want you to enjoy it, and special ordering is very commonplace. If you can figure out a way to explain low carb - a whole plethora of lovely dishes will open up. Also, if you often go to the same restaurant, they will see you coming and know what to do! Lastly, I wouldn’t try to travel with avocados as suggested above, as I believe travelling internationally with fruits and veg is illegal almost everywhere!
  33. Evan
    I’m thinking of starting a restaurant / fast food chain that is keto friendly. You wouldn’t need to make any substitutions and could order any of the tasty options right from the menu. Is this needed or are all of you relatively happy with your current options?
    Replies: #35, #53
  34. Gail
    My standard answer to inquisitive family and friends is " I am trying to keep my insulin levels down" and they just accept it as they would if you were fat free to keep your cholesterol down!
  35. JANET
    I am in the UK and thinking the same thing
  36. Rahma
    Thank you for this guide !
    There is so much alternative keto friendly :-)

    Anyone know which fast food have a lettuce wrap instead of bun for their burger ?
    (I'm in Toronto....)

    Replies: #40, #57
  37. 1 comment removed
  38. Maria
    In and Out has the low-carb option as part of their menu. Ask for "Protein Style"!
  39. AG
    South Indian food is filled with carbs. I'm craving it soooooo much, but I know better than to cheat :(
  40. AG
    Dunno if you have an Armadillo Willys there, but they do substitute the bun with lettuce wrap on the turkey avacado sandwich, yumm
  41. Christine
    This is a really informative article, thank you. I live in Australia and I'm going on a cruise in December, and I'm concerned about what I'm going to eat because having been on one before I know there is wall to wall food available! Actually the first problem I have is with coffee because I usually drink it with almond milk and I'm pretty sure I won't be able to get that. Also I think most ships serve their coffee with that horrible artificial powdered milk which tastes terrible. If I could substitute cream I would but I believe they also use an artificial variety of that too (I'm thinking out of a can). I try to drink bulletproof coffee, tea or hot chocolate for breakfast and I see you can buy the coffee and hot chocolate which includes MCT oil, in a can or individual sachets. Has anyone tried them as I'm thinking I might have to buy those instead? Food wise I'm probably safer eating in the buffet area that in the restaurant because I can at least pick and choose what to eat myself. Any helpful hints would be greatly appreciated.
  42. Claudia
    If anyone here lives in Stockholm, today I found a LCHF spot in Odenplan! It's called "Eggs Inc.", I had the egg base pizza. So good! I'm hoping more spots like these will start popping up! We need keto/low-carb restaurants and cafés! :)
  43. Tracey
    Thanks to all the above meal suggestions and it is very helpful to remind me of alternative LCHF options. We are visiting familyin the UK over Christmas and taking our own Keto supplies will be of benefit to help family and friends with our food choices. I would consider a Keto restaurant franchise here in Belgium :)
  44. 1 comment removed
  45. Jacy
    I just ask "No potatoes please, instead double up on the vegetables"
  46. Margaret
    I also moved to a ketogenic diet to manage migraines and that has worked beyond my wildest hopes. Far better than any medication and with no unpleasant or dangerous side effects. I completely agree that life without migraines is worth avoiding pizza crust. I make different food choices than I used to, but enjoy them no less than bread, pasta, etc and quality of life is so much better.

    Salads are usually available and adaptable.
    Mexican and Japanese work well for me and my family. Italian and Chinese are trickier for me, I'm skittish about the sauces.

  47. MImiB
    Classic buffalo wings are sauced in melted butter and hot sauce, so very Keto friendly. Just be sure they don't bread or flour the wings at any point in the preparation, or if they do, ask if they can be fixed without. Also, you don't want barbecue sauce or any sauce that mentions sweet, honey, molasses, Teriyaki, etc. Feel free to eat the skin, it's 0 carb and has fat.
  48. Rodger Bunker
    I loved pizza before becoming diabetic, I have experimented with it now and have found that most of the carbs are in the tomato sauce. I have tried the white sauce pizzas but the flavor is just not the same. I'm destined to a life without pizza.
  49. Mark Murphy
    I really appreciate your tip to ask for butter at a fast food restaurant in order to add fat to your diet. My wife and I have been thinking of starting a new diet, and we want to make sure that we are losing weight really quickly. If we do decide to do a keto diet with low carbs, I will be sure to ask for extra butter to get that fat into our diet!
  50. Mocha
    I feel ur pain. I too, travel to China 3 times a month. On the plane I usually pack food to eat and avoid most of the plane food. U might be surprised most flight attendant will be willing to heat up ur food in the oven. Just pack it in aluminum tin foils that u can find in dollar stores. I will go eat malatang, it’s all protein and veggies in soup. Sometimes I will get dumplings and just eat the insides. It’s best to carry a piece of paper asking for no sugar, no carbs, no msg in Chinese so they understand exactly what u can’t have. Most Chinese are more than willing to comply. Lastly you can ask for a bowl of hot water (kai Shui) to rinse out the sauce as last defence.
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