If you’re going on the Keto Diet here’s how to order when dining out

- Nat Archer

Today is World Health Day, a day traditionally dedicated to educating people on ways and means to stay healthy. With that in mind I’m going to shine a light on a diet that by and large is not particularly life giving to most people, but a lot are trying because it can help you lose a s**t tonne of weight, fast.

Fast being the operative word.

The Ketogenic Diet (or Keto for those in the know) is a very very very low-carb, high-fat diet that involves drastically doing away with carbohydrates and replacing them with fat in order to put your body into a metabolic state called ketosis. Why would you do this? In short, Ketogenic diets can cause massive reductions in blood sugar, insulin levels and kilograms.

Health experts a-plenty around the world are not at all here for the Keto diet. In fact, it was ranked last in the list of Best Diets in 2018. As Keto is essentially a form of starvation, over the long term people who adhere to it can risk bringing on serious health issues like kidney disease. It also can result in extreme lethargy, nausea, bad breath and a few other things I’m too much of a lady to talk about.

Apparently, if you want to pick a diet worth following, sink your teeth into the old Mediterranean Diet (fruits, vegetables, whole grains, fish, legumes, nuts, low-fat dairy and red wine – sign me up).

Still, many people swear by the Keto Diet (and if anyone in your life is amongst the Keto Devotees, they have most likely told you about it ad nauseum). Also, it can reportedly bring sweet relief to people battling with epilepsy, Polycystic Ovary Syndrome and of course, obesity.

How to eat-o Keto at restaurants

If, like that bastion of body image positivity, Kourtney Kardashian you are giving Keto a burl, here are some tips for dining out while remaining on your low-carb mission.

Say syonara to starch

Let’s start with the obvious. Do not even think about or even look at bread, pasta, potatoes, carrots or rice. Or for that matter fruits, legumes and anything with added sugar.

And now for the good news

Opt for seafood, low-carb vegies, cheese, meat, poultry, eggs, plain yogurt and avocado.

Add some fat

Ask for extra butter and melt it on your vegies and meat. Same goes for olive oil and vinegar on your salad. If you’re having coffee, ask for actual cream instead of milk.

Be judicious with sauce and condiments

Many sauces like tomato are mostly carb-based, but you can find some like Bearnaise that are all about the fat. Gravy can go either way. Rule of thumb; avoid like the plague if it contains sugar, flour or other starchy ingredients. If you don’t want to seem too high maintenance, ask for your sauce on the side and you can make a judgement call after it arrives.

Rethink drinks

Water, sparkling water, tea and coffee are A-OK. Low carb (but not necessarily no-carb) alcohol like champagne, dry wine, light beer or spirits straight or with soda water should be fine.

Buh bye dessert

Forget about dessert unless you’re happy with a cheese plate or berries with cream. Sorry.


I’m almost embarrassed to suggest this but how about Spaghetti Bolognese without the pasta (cringe). Just ask for the sauce served in a bowl with a large side of sautéed green vegies and a sprinkle of Parmesan. I know. Or, for something less mortifying, try ordering two or three entrees – salad, prawns and cheese are Keto friendly.

Keto. That’s a hard pass from me.