The keto diet can be challenging to keep up with, but popular chain restaurants have some meals that are particularly keto-friendly.
Here, two registered dietitians take you through 10 of the best keto meal options at chain restaurants.
Life on the keto diet can be challenging as you carefully track macronutrients (carbs, protein, and fat) to turn your body into a fat-burning machine. But eating out isn’t something you have to completely eliminate.
What follows is a list of keto-friendly meals at popular chain restaurants, vetted by Jonathan Valdez, registered dietitian and media spokesperson for the New York State Academy of Nutrition and Dietetics, and Pegah Jalali, MS, CDN, and registered dietitian at Middleberg Nutrition.
Jalali told Business Insider that keto, a high-fat, low-carb, and moderate protein diet, is not for everyone.
“If someone is pursuing keto, they should work with a healthcare professional who understands the diet and can help keep patients safe and thriving,” Jalali said. “Keto has many side effects, and if patients want to do it long-term, they need to be closely monitored.”
Though the following chain restaurant meals tick the boxes when looking at carbohydrate, fat, and protein content (the recommended ratios of which will differ from person to person), it’s also important to note that it’s probably best to limit how often you’re consuming these items.
“Food quality is really important, especially on keto when the diet is so high in fat as some fats can be very inflammatory,” Jalali said. “Restaurant foods tend to be overly processed, not good quality, and high in preservatives which can increase the sodium load.”
That said, here are 10 of the best keto meal options at chain restaurants.
SEE ALSO: 9 things about the keto diet I wish I’d known before starting it
Garlic shrimp scampi at Red Lobster
Nutrition facts: 440 calories; 35g fat; 4g net carbohydrates; 24g protein
Valdez recommended adding four tablespoons of olive oil to achieve a more keto-friendly ratio, as the protein content of the base dish is high compared to the amount of fat. As another option, Valdez suggested the classic Caesar salad with half the amount of salmon plus one tablespoon of olive oil, or with half the amount of chicken plus three tablespoons of olive oil.
Asian Caesar salad at P. F. Chang’s
Nutrition facts: 410 calories; 30g fat; 17g net carbohydrates; 15g protein
Order this salad without the wonton …read more
Source:: Business Insider