Its quite uneasy sticking to a low carb, moderate protein, and keto diet when eating out at a restaurant. Apart from the fact that you may find some really of your favorite meals that are not keto related, the portions or proportions of food in restaurants are sometimes biased.
The protein portions tend to be very large and the vegetable portions too small leading to an unbalanced meal.
They may also contain some hidden ingredients like sauces or gravies, sugars, and flours that can creep in some level of carbohydrate that you were not intending to eat.
The common misconception that one cannot adhere to the ketogenic diet lifestyle f he or she eats frequently in a restaurant is not true. You can maintain a ketogenic diet by first educating yourself on the hidden carbs in the restaurant menu and find a substitution for them.
Ketogenic diets are most times practiced by people interested in weight loss or its sometimes a prescribed diet for people with medical problems such as type 2 diabetes.
GRASPING MACRONUTRIENT RATIOS IN MEALS
Several types of keto diet exist and they depend primarily on the macronutrient’s carbs, fat, and protein calculations.
The weight loss type of keto diet requires you to eat 70 to 80percent of calories from fat, 10 to 200 percent from protein, and 5 to10 percent from carbs.
The keto diet for treating epilepsy demands 3 to 4 grams of fat for every 1g of carbohydrate and proteins meaning you are getting 90 percent of your calories from fat, 6 percent from protein, and 4 percent from carbs.
A modified kind of keto dies that follows a low carb and high protein routine is ATKINS DIET. It is a less restrictive form of keto that counts carbohydrates and doesn’t restrict proteins. It is made up of about 65 percent fat, 30 percent protein, and 5 percent carbohydrate.
TIPS ON ORDERING KETO MEALS AT RESTAURANTS
Some restaurants have begun creating menu options specifically for dieters while some are yet to do so. If you happen to be around restaurants without keto diet menus, these tips will guide you on how to go about having a keto meal.
Check the menu online ahead of time or when you arrive at the restaurant, ask for nutrition information. Restaurants are supposed to have that information available by law. This will make it easier to calculate your carb intake and know what meal to demand.
Meat or fish and non- starchy vegetables like broccoli, collard greens, zucchini should be a staple for you. They are best for low carbs and protein rich foods.
Avoid glazed condiments with added sugar like honey, mustard, and barbeque sauce as they tend to b high in sneaky carbs. Instead consider hot sauce, yellow mustard, ranch dressing, or butter.
Include healthy fats (demand for vinegar and extra virgin oil, sliced avocado, olives, and cheese) to boost fat intake while maintaining low carbohydrate intake.
KETO FRIENDLY RESTAURANTS
These restaurants offer some amazing keto meals option that is highly recommended by nutrition experts.
While it’s hard customizing their prepared sandwiches, their bacon and Gruyere sous vide egg bites can make a good keto diet. They have a lot of flavors and are very easy to make in case you are in a hurry but need to grab a quick breakfast.
Keto Pizza: This crust is made from a base of Moraxella cheese, cauliflower, flaxseed, and eggs topped with their spicy red sauce, more Moraxella, bacon, tomatoes, mushrooms, and more vegetables.
This combo will not give you enough calories from fat to reach a keto status so be sure to request extra cheese and bacon as well as olive oil and a drizzle of pesto. Adding these will give you a total of 63 percent of calories from fat and 2g of bonus fiber.
Nutrition per slice of pizza: 230 calories, 16g fat, 17 protein, 3g net carbs.
Grilled lean meat and vegetables will give a healthy keto friendly meal.
Keto choice: Grilled chicken breast with a side of fire-grilled vegetables
Order a side of guacamole to top your chicken if you want to add fat to make your meal a perfect keto standard.
This restaurant serves grilled salmon fillet with a drippy tablespoon of garlic herb butter on top. Parmesan- garlic broccoli rounds out the meal. If offered the choice of soup or side salad to go with your meal. Pick the salad but an average proportion of it as serving salad with Italian dressing adds an extra 11g of net carbs.
Nutrition content per plate: 460 calories, 29g fat, 4g net carbs, 45g protein.
A steak house is a place where you can easily find keto friendly meals. Choose a smaller steak or fish meal with non-starchy vegetables at the side to keep protein in check.
Keto choice: 5 -oz grilled lobster tail with sauteed shrooms and roasted butter garlic topping.
Most of the net carbs in this dish come from the addition of mushrooms. Top up your fat content to an additional 18g by adding garlic butter topping.
Nutrition per plate: 720 calories, 57g fat, 8g net carbs, 34g protein.
WHY KETOGENIC DIETS CAUSES HAIR LOSS AND HOW TO STOP IT
Apart from fatigue, constipation, and nausea which are some of the side effects of keto diets, hair loss is also a potential side effect following the keto diet.
The keto diet is a restrictive diet because it requires low carb intake, high fat content, and moderate protein intake. It also cuts out some healthy foods like grains, beans, most fruits, and vegetables.
This restrictive nature is what’s responsible for hair loss. This is what scares some people about the ketogenic diet because you will also be missing out on some very important nutrients.
Hair loss may be as a result of your body not getting the proportion of protein it actually needs:
A standard keto diet recommends you limit your protein intake. Focusing so much on getting the fat a keto diet recommends may prevent you from getting adequate protein.
Studies have shown that they are about 100, 000 hair follicles on your head and about 90 percent of them are in the growth phase meaning they require adequate protein, minerals, and vitamins for healthy growth and maintenance.
HOW TO PREVENT HAIR LOSS WHEN ON A KETO DIET
Consider taking multivitamins to make up for any deficiencies. It will help supplement your body with some basic nutrients it requires.
Consider adapting the Atkin diet that allows protein intake. Consider poultry, biotin from foods like almond, walnut, cashews, tomatoes and salmon.