![]() ![]() “Like all healthy-eating patterns, a well-rounded ketogenic diet should mainly consist of whole, nutritious foods,” says Kubala. But you still may need to do some legwork. In fact, some chains have even come out with menu options specifically catered to keto dieters. That all may sound daunting, but the good news is that because keto is becoming more mainstream, restaurants understand when customers need to modify their meals. General Tips for Dining Out on a Keto Diet Some people on this version of keto might measure ketones, which are a substance your body produces when it burns fat instead of carbs for fuel, according to the University of California in San Francisco. The ADA says that net carbs are difficult to determine from the nutrition label (for instance, sugar alcohols are not required to be listed), making it an imprecise number.Īlso know that if you’re on a classic keto diet, you may need to connect with a registered dietitian to come up with a personalized plan for hitting more specific macronutrient targets, says Romano. ![]() But you should know that neither the federal government nor the American Diabetes Association (ADA) recognizes this term, nor is calculating them an exact science, registered dietitians agree. The idea behind that, the company says, is that net carbs are what affect your blood sugar level and can compromise weight loss, so they, rather than total carbs, are worth counting. According to Atkins, you can calculate net carbs by taking total carbohydrates minus grams of fiber and sugar alcohols. Many people on keto use net carbs when measuring their carb intake. When it comes to keto for weight loss, you might eat 70 to 80 percent of calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from carbohydrates, according to the Harvard T.H. A modified Atkins diet has no protein restriction, and ends up being comprised of about 65 percent fat, 29 to 32 percent protein, and 3 to 6 percent carbohydrates. Generally speaking, the medical keto diet used to treat epilepsy prescribes 4 grams (g) of fat for every 1 g of carbohydrate and protein, which means you’re getting 90 percent of your calories from fat, 6 percent from protein, and 4 percent from carbs, according to the Charlie Foundation for Ketogenic Therapies. There are several types of the keto diet and they all depend on strict macronutrient (carbs, fat, protein) calculations. Understanding Macronutrient Ratios in Meals (Scientists originally developed a medical ketogenic diet as a treatment for children with epilepsy.) “If you’re following a ketogenic diet that falls in line with the modified Atkins diet approach, there’s much more flexibility with food choices, thus making eating out more reasonable,” says Romano. This is what’s referred to as a “modified Atkins diet,” a less restrictive form of keto that counts carbohydrates but doesn’t restrict proteins, according to the Epilepsy Foundation. ![]() Although she says she finds the keto diet extremely restrictive (and therefore doesn’t recommend it), “the reality is that most people who are keto are simply following a low-carb, high-protein diet,” Kubala says.īut that’s not necessarily a bad thing. “The ketogenic diet can lead to successful weight loss however, it’s typically not necessary for most people,” says Jillian Kubala, RD, of Jillian Kubala Nutrition in Westhampton, New York. The reasons you’re on the ketogenic diet - weight loss or perhaps a doctor-advised diet for a medical problem such as type 2 diabetes - also matters when choosing the best order for you. “Added sauces or gravies can sneak in sources of carbohydrates from added sugars or flours that you were not intending to eat,” she says. Then there are the hidden ingredients that find their way in. “Protein portions tend to be too large, and vegetable portions too small, leading to an unbalanced meal,” says Alicia Romano, RD, clinical registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center in Boston. First, the portions are skewed - and not in your favor. Sticking to a very-low-carb, moderate-protein, and high-fat diet like keto when you’re out at a restaurant can pose some unique challenges beyond resisting your favorite plate of fries.
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