How do you go about eating out low-carb?
Many people like to eat out. Many are therefore afraid that this is no longer possible with a low-carbohydrate diet. But nothing is less true. It is difficult, but certainly feasible. The challenge lies in the choices you make: what and where are you going to eat to stick to your diet?
In this blog we give a number of tips for eating out low-carb, so that you can continue to enjoy yourself without this being at the expense of your diet.
The basics of eating out low-carb
When you have a low carb diet diet diet, also known as a low carb diet, limits your carbohydrate intake. This means avoiding foods that are high in carbohydrates. Think of bread, pasta, rice, sugar and potatoes. During this diet, you mainly focus on products rich in proteins and healthy fats, including meat, fish, eggs, nuts, seeds and green vegetables.
When eating out during your low-carb diet, it's essential to be aware of the carbohydrate-rich foods you should avoid. In addition, it is important to know which alternatives are available that are rich in proteins and healthy fats. For example, it is better to exchange pasta, pizza, sandwiches and fried food for low-carb dishes, such as salads, vegetables and grilled fish or meat.
In addition, don't be afraid to ask for adjustments to the dish so that the dish becomes low-carb. The staff is often willing to think along with you and meet your dietary needs. For example, ask for some extra vegetables instead of fries and a salad or soup instead of bread. You can also always ask the staff about the ingredients and preparation method. This allows you to make a better assessment of which option best suits your diet.
By applying these principles and making conscious choices, you can stick to your diet even when you eat out.
Tips for choosing a restaurant
Not all restaurants are equally suitable for a low-carb meal. There are a few things to consider when choosing a restaurant to ensure they offer low-carb options.
First of all, you can view the restaurant's menu online in advance. This gives you a clear picture of the dishes that the restaurant offers and the options for low-carb food. You can also read online reviews or ask for recommendations from friends or family. There may be restaurants that are known for their good low-carb options or for the flexibility of the cuisine.
It is also advisable to look at the type of kitchen. This can have a major impact on the availability of low-carb options in the restaurant. For example, Italian cuisine is known for the amount of carbohydrate-rich dishes, which can make it more difficult to find a suitable option. On the other hand, Mediterranean and Asian cuisines often offer a large variety of dishes packed with vegetables and fish, making it easier to find a suitable low-carb dish.
Although an all-you-can-eat restaurant seems like a good choice due to the enormous diversity of dishes, it is better to skip this restaurant. Many people find it difficult to restrain themselves when they are allowed to eat unlimited food. Additionally, this restaurant often has many tempting high-carb options, such as fried foods and desserts. Preferably choose a restaurant where you are not tempted to consume an abundance of dishes.
What to order at different restaurants
When you want to eat out low-carb, it can sometimes be a challenge to find dishes that are suitable and still taste delicious. We have made an overview of popular cuisines and suggestions for what you can order here, so that you can still eat tasty and low-carb.
In general, it is best to choose dishes in which meat, fish or chicken play the leading role. In addition, it is wise to exchange carbohydrate-rich side dishes such as fries, rice or pasta for extra vegetables or a salad.
Sushi
Although sushi is often considered a healthy option, it is far from low-carb. This is due to the rice that serves as the basis for many sushi rolls. White rice contains fast carbohydrates and sugar is even added to sushi rice, which increases the total carbohydrate content even more.
If you do decide to eat at a sushi restaurant, it is wise to order as many side dishes as possible that are based on vegetables, meat or fish.
As for low-carb sushi, traditional Japanese types, such as maki rolls and sushi with salmon or tuna, contain the least amount of carbohydrates. In addition, sashimi (a slice of fresh fish without rice) is also a responsible choice.
In addition, avoid sushi variants that originated outside Japan, such as California rolls, Dragon rolls and Tempura rolls. These variants often contain more carbohydrates and calories due to added ingredients such as mayonnaise and fried toppings. It is also better to avoid noodles, rice, fried snacks and desserts.
Mexican
You can also enjoy a low-carb meal at the Mexican restaurant. Although typical Mexican dishes such as burritos, tacos, nachos and empanadas are known for the amount of carbohydrates, you can eat the filling of these dishes without any worries. You can easily exchange the burrito, taco or tortilla for lettuce! If you would like to add a sauce to your meal, there are several suitable options, including guacamole, salsa or sour cream. In addition, there is often an extensive menu with various meat or fish dishes.
Italian
Finding a low-carb dish at the Italian can be a bit challenging. The menu is often full of typical Italian dishes, such as pasta, pizza and lasagna, and these dishes contain quite a lot of carbohydrates.
If you are allowed to make a reservation yourself, this is not the most suitable place for a tasty, low-carb meal. Fortunately, many Italian restaurants also offer meat, fish or salad as alternatives. If you do decide to go to the Italian, consider one of these alternatives or enjoy 2 low-carb entrees. This way you can still enjoy Italian cuisine while sticking to your diet.
Chinese
Chinese is a difficult cuisine if you want to eat out low-carb. A lot of sugar is added to the dishes.
There are a number of smart choices when you want to eat low-carb Chinese food. A low-carb Chinese dish, such as Tjap Tjoy and Foe yong hai, fit quite well into the diet. Leave the rice, bami, nasi and noodles that you get with the dishes and ask for some extra vegetables. Is the dish served with a sweet and sour sauce? Then replace it with soy sauce. It is also better to avoid fried dishes and prawn crackers.
Greek
Greek cuisine is one of the best options when you want to eat out low-carb. Tzatziki is served in many Greek restaurants. This sauce is mainly composed of Greek yogurt and therefore fits very well within a low-carb diet. The moussaka consisting of minced meat and eggplant also fits very well into the diet. Furthermore, all Greek meat dishes, including gyros and mixed grill, are an excellent choice.
On the other hand, it is better to leave out the fries, rice and bread that are often served with these dishes. Instead, order a delicious Greek salad with feta, cucumber and tomato.
Be aware of hidden carbohydrates
Although it sometimes seems like a dish is low in carbohydrates, it may still contain hidden carbohydrates. Stocks, sauces or marinades can contain significant amounts.
Therefore, ask about the ingredients of the dish to make a better estimate of the meal. Is the dish served with a sauce or dressing? Then ask if they can serve the sauce or dressing separately, so that you can decide for yourself whether and how much you eat.
Does a sauce or dressing contain sugar or starch? Then it is better to leave it alone.
Low-carb drinks and desserts
Dessert is often the most difficult part of a dinner party. Many desserts contain a lot of carbohydrates. Would you still like to enjoy a dessert? Then it is best to opt for coffee or fresh mint tea. If a restaurant offers sugar-free ice cream or strawberries with whipped cream, these are also good choices.
It is also important to choose your drinks consciously. Due to the high amount of sugars in soft drinks, this is not a good option for low-carb eating out. Instead, opt for a glass of water or a cup of tea. It is also better to avoid alcohol. Do you really have something to celebrate or can't you avoid it while dining out? Then stick to 1 glass of dry white wine, dry prosecco or cava.
Conclusion
Eating out and enjoying delicious dishes is certainly possible if you follow a low-carb lifestyle. With a little preparation and the right choices you can enjoy yourself without worrying about your diet.
In addition to following a low-carb diet, there are a number of steps you can take to: to lose weight and faster ketosis to come.