I will pin especially good tips that I see in the comments here. - One that occured to me is that you can Google pretty much any chain restaurant, along with the words "keto hack" or "keto options" and get suggestions.

I don't even do Keto, i just enjoy listening to this guy chat away.

I was so fortunate, when my coworkers threw a retirement party for me, they made sure there were lots of keto friendly choices, and one girl even made a keto recipe cake for me.

I also find now if you order a burger a lot of restaurants will let you add an additional burger patty for a couple bucks.

I rarely eat Chinese food, but when I do I get boneless rib meat. Very yummy 😋 Have a blessed week 💜🙏✌️🌞💐🎶

In my area, most Chinese restaurants are buffets. Look for one that has a Mongolian grill. You can pick your own meats veggies and sauces.

Grilled shrimp is usually a good appetizer. At a Chinese restaurant, I get beef & broccoli or chicken & veggies (no rice or noodles).

Chinese restaurant appetizer go-to for me is steak or chicken teriyaki skewers. *If I need an explanation, I just say I'm diabetic (even though I've reversed it).

Jalapeño poppers is my fav as an appetizer... 💋🧚🏻‍♀️❤️🇺🇸

Keto was a lifestyle change for me. At 64 and now incredibly healthy, I don't miss what I used to eat just like I don't miss being able to roller skate when I was 10. Being fat adapted has taken care of most of the issues; no hunger. I don't eat anything I don't want. I eat what I want, keto-wise. And to anyone who raises an eyebrow to the term low carb or keto, I let them say what they want, then smile and say, "Yup," then change the subject. They usually get that I'm not going to engage with them because their knowledge isn't accurate for me. You can do it. 💚💙

I the beginning. Macadamia nuts on the go!

Beef and Broccoli 🐮🥦

Love your channel! Chinese - for order-iin I get boiled chicken and broccoli plain and add my own hot sauce and spices.

When I go to family events, I just bring my own ‘potatoes’ and other dishes that are similar to what everyone else is doing. I also make a couple of desserts that are Keto, just put them on the food table and I’m always surprised mine are gone like the rest. Bring your own appetizers, too! Enough to share, but for sure enough for you. This way I’m not tempted at all. I get all the goodies, but know they are good for me and anyone who chooses to eat my stuff, too! Or just don’t worry about it and start again the next day. And no guilt! Give yourself grace. It is so easy to go right back after enjoying a treat the longer your in the plan.

On family holiday dinners we all are bringing food so l make some Keto rolls or chaffles and make a gravy or sauce thickened with cream cheese or Xanthum gum. That way I can more easily avoid bread, potatoes or stuffing and still have a starch like food. I have taken my own keto tortillas to the Mexican restaurant in my purse so I can make my own soft tacos or have a device to dip into salsa or queso. That way I can forgo the tortilla chips in the table.

When I go Chinese, I order either Moo Sho Beef or Beef Egg Foo Young, both with sauce on the side.

Chinese restaurant I eat mushroom chicken and prawns with snow peas yummy!

I bring keto salad dressing to the restaurant...no problem.

"I'm insulin resistant and I need to control my sugar." That always quells most questions after that. Most people assume it's some sort of medical condition and won't ask about it.

Hot Pot restaurants are great on keto.

Thanks!

I travel a lot so I request a ‘diabetic’ meal; this works for conferences, too, if you are given a choice. I also have a tiny emergency bag that has single serve packages of acv and olive oil, Redmond salt, and even single packs of MCT oil, for the plane or car. When we go out it’s roasted or grilled veggies, no oil or butter(because they’re usually bad), with butter and lemon on the side, grilled steak or chicken, and a large salad. SF gum for dessert. If an appetizers are on the menu, I ask for grilled wings, shrimp cocktail with lemon slices, or something. You’d also be surprised at how accommodating chefs are when you tell them you have to watch your carbs - I say surprise me. I’ve had some wonderful treats that way and sauces are described in detail. Just be sure to thank the chef and wait staff. At a burger place, I ask for a couple of burgers with guacamole and salsa on the side, or If they don’t have that, extra pickles and cheese. It’s not that hard. At family meals I always bring several dishes to share and if We’re invited to someone else’s home, I give them a heads up and also offer to bring a dessert or an appetizer. Everybody’s happy.

My go to is seared ahi.

I take a couple of zero-carb tortillas to the Mexican restaurant; they go great with the fajitas. Once I discretely slide those onto the plate they so resemble the normal tortillas that nobody even knows what I'm up to keto-wise.

Chinese, pepper steak on broccoli.

I've found, we don't (HAVE) to come up with a low carb substitute, (created by the food industry) or even by ourselves, for everything that we liked. It's not an official crime to just forget 4 to 5 HUNDRED of our former favorites. 😊

I just came back from a church retreat. I asked the organiser if I could bring my own food. She knows that I watch what I eat, so was quite happy that I bring my own. I took items that did not need to be prepared:roasted chicken pieces, some selection of Italian cold meats and a camembert cheese. My pudding was Greek yogurt. I felt so happy, and no one even noticed I had different food

We have a bar in Omaha that has a plate of bacon on the app menu. It’s very popular!!

Wings for appetizers

Go Pack Go and keto 🧀🏈🏆

When I go out for Breakfast, I always order Crack eggs rather then just scrambled because a lot of places add things to them like pancake batter or flour to help fluff them up. So, if you want an omelet or scrambled eggs, always tell them to make them using cracked eggs and not the liquid egg mixture.

If you absolutely know you're going to have some carbs because it's Thanksgiving or something, do a whole body workout beforehand. It'll deplete a lot of the glycogen out of your muscles, so the extra sugar will have somewhere to go after your liver fills up. Do another whole body workout a day or two later and you'll be right back on track where you were before the meal.

Chinese's order main with the lowest sugar/ carbs content and do not order rice (this mainly served as a side here in Australia) As them to cook it in the less oil possible.

I love beef and broccoli at Chinese restaurants. I just ask for no sauce, then enjoy the tender beef and crunchy vegetable.

Warning about traveling with pork products. We had a rather larger bag of keto jerky with us that got confiscated in St. Thomas when we were returning to Michigan in February. Swine flu warning?!? We didn't know... poor jerky.

When I waited tables at a Chinese restaurant, we had a woman who would get a stir-fry dish with no sauce, no rice, no noodles. Essentially it was meat and the vegetable combination. It worked for her. As for me, I live in the southern US. I have a neighborhood bbq place that does a pork belly appetizer and also a pimento cheese appetizer with fresh pork rinds (!!). I order the pork belly with no sauce. Our server was awesome about it and said "keto?, got it!"

The thing that has made dining out at least a little easier for me is that I've disclosed to my friends why I eat this way (the 'beetus). So they don't look at me (too) weird when I do strange things like order a cheese plate for dinner or eat all the toppings off pizza and leave the crust. I know that's not always a wise thing to do, especially with work functions, but if you can do it, it can help others understand what you're up to.

Double Cheese Burger make it Lettuce wrap.

Great video Steve! However, I disagree with your method for dealing with family gatherings/avoiding arguments over keto. I heard a great quote the other day regarding boundaries - “Adults inform while children explain.” Bottomline, we really don’t owe anybody an explanation as to why we eat what we eat, not to servers or coworkers or friends or even family. And when you’re making up false explanations such as “I ate too many appetizers to fit in the mashed potatoes” you’re not honoring your own boundaries because you’re ultimately lying to get out of feeling uncomfortable. Not honoring personal boundaries is probably ultimately what gets most of us to the point of being overweight in the first place. For this reason, I think it’s so important to constantly check in with ourselves to uphold the boundaries that make us happy and healthy.

I'm meeting a friend for lunch at Longhorn today and taking my usual brown paper bag (DollarGeneral) with a baggie of sharp cheddar, black & green olives, and mixed nuts to add to my salad. I always tell servers why I've brought my own add-ons, and it's always okay. Their blue cheese dressing is good and fairly keto. They'll bring extra butter for broccoli or asparagus. I can get a steak or burger patty, but I don't eat much meat. Last, I always carry some packets of ChocZero coconut or toffee almonds for dessert. I never feel left out this way. Works for me at Rafferty's, too. Love this series, Steve. Great review for seasoned folks. Thanks for it.

Chinese = beef and broccoli. At parties I say, "I'm avoiding sugar and bread," if anyone asks.

I ordered the beef and broccoli (no rice) at a Chinese restaurant, but it barely had any beef in it. So I'm curious to see other people's advice!

I've found that most places will let you add plain burger patties on the side for a cheap price. One restaurant in our area uses local "regenerative ag." ranch meat, and the plain burger patties are only $1.10! A fancier locally-owned burger place we went to charged $2.80 per plain burger patty. Fast food places are even cheaper; J.-in-the-B. was .89 each for up to 3 patties. Hope that helps someone get the nutrition they need when eating out.

We do a Christmas gathering with my wife's family a week before Christmas. They know I do keto and they usually aske me to bring a keto dish, which has worked well. I've learned what I can eat and what I need to stay away from. My wife and I eat out once a week (a date night). I've learned how to choose something that fits with my limitations. A ribeye steak with a vegetable and salad and I'm good. (I usually take half the steak home, aiming for about 3 to 5 oz. of meat per serving.) Also, when going to a very nice restaurant for my birthday, I let them know ahead of time about my diet. The restaurant offered a veggie tray with dips for the appetizer and bread; and for dessert, the pastry chef made a mug cake for me, complete with the macros. I was impressed. (She explained the chef had been on keto herself.) Give yourself time to learn and don't sweat it. Blessed are the flexible, for they shall not SNAP!

Chinese places almost always have chicken or beef on a stick. Tell them no glaze and is all set. Most almost always have shrimp that is steamed. Those are my go to

Several chinese places including Pei Wei have cauliflower rice

Great ideas, use alot of them myself. Last time I flew I was surprised to see Wisps and the like at the airport. Thanks for posting.

Thanks Steve for all the research, knowledge sharing, comments, and your life experience. I've learned so much from your channel! Appreciate you.

I have started fasting when we go on road trips. Since I do the driving, I don’t find it that difficult. I have to stop for hubby, but I bring along my electrolyte drink and keep my tumbler refilled.

Go Green Bay!! 🙌🏻🏈

We have Panda Express in Texas. They have steamed veggies which are mostly cabbage and broccoli. It is a good rice sub.

I order spicy meat at Chinese restaurants. Our local place has meat only options on the buffet. BINGO!

For holidays or potlucks I always bring a side and keto cheesecake

I often will tell food service staff "My blood sugar will hate me if I eat that," when I am modifying a meal to make it keto-friendly, and they almost always chuckle and try to really help me out then. I'm not being weird or demanding, just my body conscious. Naked salt and pepper wings are a great Keto appie for me, Chinese BBQ pork slices seem to go well as they're not saucy; re: the churro effect - I find the order I eat things in makes a big difference in how much my sugar spikes or doesn't, so probably affects carb absorption too.

Buddah's feast, just tell them no cornstarch for thickener :)

Thankfully for me my husband is also Keto, so when we go out we ask the wait staff to not bring bread to the table first thing, then rather than the potatoes or rice we always ask for broccoli or a side salad. If broccoli and they offer loaded potatoes, we ask for loaded broccoli instead. For salad, I ask for ranch on the side of which I use very little. Usually I eat very little of the salad anyway-saving room for the meats. We have not gone for Chinese food since starting Keto as most everything spikes my husband's gucase-and he is Type 1 Diabetic. Thanks, Steve, for the fajita suggestion, as we have also avoided Mexican restaurants. Burger places are so easy-just no bun, no ketchup and enjoy! I have no problems letting people know I am Keto, and do not eat sugars and such. Whatever they may think is on them, and at times it starts a conversation of interest with that person having questions, etc. You never know who you can help and when.

I laughed at the churro comment. Especially since you aren't a big sweets person.

These are great ideas! For Chinese and Thai we always order some stir fried mixed vegetables and use them as rice substitutes for the main dish in sauce - we don’t sweat it about potential carbs/sugars in the sauce as it never seems enough to kick us out of keto and this way we have our fav Chinese and Thai dishes.

6:06 if you're going to a chinese place 🤔 Great question! My wife was a missionary in Taiwan 🇹🇼 and we lived there together about a year and a half on two separate occasions. We've eaten rice and noodles our whole life! Now I've got hypothyroidism / Hashimotos I've gotta cut all that out, but we love chinese food! A couple months ago when we went out to a favorite local chinese restaurant, boy did I pay for eating that white rice, and all the rest with numbness in my arms and hands; that makes it "easy" to realize, "Hey! This isn't doing my body any good!" But still love chinese food, and can't see Never going to a chinese restaurant ever again for the rest of my life, so I've thought about that question. Beef and broccoli 🥦 came to mind, sans rice, the obvious downside is the amount of sugar and carbs in the sauce. Peking duck is another possibility. I honestly don't think there's a great answer for a chinese restaurant, but some choices would be better than others, and definitely NO rice. 🍚 Perhaps cashew chicken, but then again, sugary sauce and carbs galore. 🤣

I went to Turkey with my husband for 15 days in oktober- november.. we had no idea about the hotels we would end up in or the eating opportunities we would have other than the fact that the hotels should have a European buffet in the morning and evening.. also it was a guided tour the first week, so we had little control of where and when we could eat. So I was quite nervous about how I would be eating. Several times around lunch we just stopped at a restaurant in the middle of nowhere! I was so happy that I am accustomed to eating only time a day so we just skipped lunch.. But I gave in to eating two times a day because I had to eat when the opportunity for nutrition came. I also prepared a lot from home! I made 14 fathead buns and vacuumed then individually(only one of them got mold before using it), I brought 2 packets of salted butter and a few small containers with room for about 2 tablespoons of volume.. I baked small pepper-cookies("pebernødder" in Danish) and vacuumed them in both small and big portions. small for the bag pack and a few large ones for the evening snack. also last but not least I made 14 small bags of my homemade sugar free chocolate milk powder.. one bag for one cup of milk. Also brought a foldable cup for this purpose. Then at the hotel room we remove any items already in the fridge(put them back before leaving) and store the buns and butter and then bought (lactose free, when possible) milk at the supermarket. One of the hotels were far in forest on the mountain with no markets, so we asked the lady in charge for milk and she asked in Turkey and got it for us. It was even lactose free! I also made sure to have lactase tablets with me(I'm just intolerant) Then every morning I would take some butter in my little container and a bun with me to the breakfast buffet and I would then take about 3 fried eggs if possible or sometimes I had to eat other kinds of boring eggs, but with some garlic powder (also from home) most things will taste pretty good^_^ and at evening I would just fill my plate with fish and meats of any kinds I could find and on rare opportunity.. broccoli or cauliflower.. I got some looks at my plates, but when I explain that I just feel better after going keto and that going array would ruin my day, people accept it pretty well. I found that most people just get curious and ask questions. And they are impressed to hear about all the preparation and self control. The only thing I missed was the salty snack and ended up buying popcorn :P think I will be making your cottage cheese chips next time.. About the space it requires in the suitcase.. think about it.. you will be eating all of it before going home and now you have space for souvenirs. :D

Good ideas! Thank you!!

Wings and brussels sprouts are usually available as apps. Watch out for sweetened sauce or honey on the sprouts though (same for wing sauce).

Steve, I just tried the pecan sticky bun flavor. WOW! Winner! Cold it reminds me of horchata and warm it’s the classic caramel sticky bun. Thank you for your attention to detail. Nailed it!

Our local Italian restaurant has grilled salmon with spinach and spaghetti squash sides. If I don't get that, I'll get a huge salad with grilled chicken and oil and vinegar. When we travel, we stop at Cracker Barrel. Again they have a huge salad or I go for the trout and a couple veggie sides. I try to stay away from the rolls and biscuits. If I have one, I wait and have it for my dessert to lessen the glucose spike.

At Chinese restaurant i order broccoli chicken

We check menus online before we go places. I always have my own keto sweetener with me that I use with unsweetened tea. And if I know I'll be ordering a salad as the meal or just having a side salad, I take a small container of keto salad dressing.

The chain restaurant Web sites normally have the nutrition info. Panda Express get the Black Pepper Angus Steak Entrée and Super Greens as your side.

Egg Foo Yung at a Chinese restaurant.

You could also say you are doing low carb. People don’t seem to be as willing to tear down low carb like they do Keto... Keto is low carb; it’s just extreme low carb....💋🧚🏻‍♀️❤️🇺🇸

Bone-in chicken wings with celery and blue cheese for apps!!

Chinese, I usually order a sizzling platter. It's basically Chinese fajitas. Mexican food has a few more, Chili rellenos, chili verde, carnitas, guacamole, you can eat the inside of tacos and burritos. Where I live in Baja they make tacos with a cheese shell. Delightful!

If you are travelling from the US to Europe be aware that "keto" is generally not a well known term here. It is getting more widely known but "Low carb" is better understood, and being specific in your ordering and carefully substituting carbs out and extra veggies in is the way to go.

I was on vacation last week and did go of plan but 90 on plan so it was ok and right back on plan after vacation. Did take a few keto friendly home made items with us for the plane ride

I don’t make excuses!!! I’m low carb / keto. If you don’t like it that’s your problem not mine.

Had lunch just today where I ordered a bunless cheeseburger with added avocado slices with a side salad (no croutons) replacing the french fries. Always delicious! I don't have any issues finding things to eat at most all restaurants.

Whenever I’m in a situation where I have to “.defend” my dietary choices I play the Diabetic card. People leave me alone after that.

I’m always weak when it comes to the appetizers , I will have a couple of nacho chips at Buffalo Wild Wings and my husband and I always order a side salad before we eat our wings. My husband and son are diabetic and I’m doing Keto most times , so when we have family gatherings we all try our best to bring less carbs. I all most always make a Keto desert for Super Bowl I made Keto brownies and I make an awesome salsa and bring pork rind. We never do Chinese food because it has too many carbs and bad cooking oils. I have RA and I get inflammation real bad when I eat the wrong foods so I have learned the hard way. Thanks Steve this has been a great video!

So much great advice here! The hardest thing is avoiding seed oils because seems like everything is laced. But sometimes I just enjoy some buffalo wings.

Was so happy when you said even you give in I was beginning to think it was unrealistic We had Super Bowl party I looked for Keto dips made deviled eggs , made taco cinnamon twist with pork rinds on and on My sons girlfriend brought cookies I took one commented how pretty took a couple of nibbles, yum yum and never did eat the cookie Diplomat

As a trucker who is ALWAYS on the go, I do a mix of eating out and grocery shopping to cook for myself. You can absolutely make almost any restaurant keto or carnivore. It just means doing some research and substituting things. So what if random person look at you weird! The only people who's opinions matter, are the ones adding something positive to your life. Hell, I'm eating a Wendy's Dave's Triple without the bun, no ketchup right now, and washing it down with a zero sugar Monster energy. Yeah it's dirty keto, I'm still losing weight and feel great, so there! :p

Many Chinese restaurants, especially in Connecticut, have a "Healthy" section, which is usually means no sauce or gravy. Everything in the Healthy section would be stir fried or steamed. Of course, those healthy dishes may include rice, but you can always tell them to spare that portion.

I have found there is usually only one brand that will have zero carb jerky at most fuel stops. Pork rinds are super filling for me so I need to be careful that I don’t eat the whole bag. Restaurants can be tricky, but on a recent work trip I found a specialty burger and fries/ onion rings restaurant in an Atlanta suburb that had ‘lettuce’ buns right on the menu and they were only too happy to add cheese, fried egg and bacon on top.

I haven’t been to a Chinese food restaurant in over 5.5 years! But if I did, beef and broccoli I guess but not worth the teip

I generally just do salads with grilled protein on top .. and I’m super careful about dressings .. usually using olive oil and lemon/vinegar .. or I’ll have a burger or grilled chicken with a side of non starchy veg ..and being in the New Orleans area .. boiled Cajun shrimp is a HUGE thing

I always just made my own food for a day or two trip but if I ever actually go on a vacation this is good advice. Thank you

Great tips 👍 Thank you 😊

Great video... thanks Steve. I .loved your dancing doppelganger dude! And so true for me, after that second glass of wine 🍷

BEAUTIFUL!!!!🇺🇸🇩🇪🇺🇸🇩🇪, LOVE ALL YOU🇩🇪🇺🇸🇩🇪🇺🇸🇩🇪🇺🇸😻😻😻COURTNEY!!!🇩🇪🇺🇸🇩🇪🇺🇸😻❤️❤️🇩🇪

I get a couple plain burgers, no issue, almost anywhere. When going Mexican I get the carne azada, no sides, just wonderful flavor. Just the meat is around $15.

I go with the diabetes card for turning down sweets Tend to avoid Chinese but Pei Wei lettuce wraps, some soups, salads, edamame. It's hard staying keto there. There's a restaurant near me that has grilled jalapeno poppers. No breading and they are wrapped in bacon. I love 'em!!

Instead of saying I’m keto, I say I’m prediabetic and I have a family history of diabetes. That usually disarms people.

When I do Chinese I get shrimp egg foo young and no sauce, italian I order chicken parm made with grilled chicken over broc rabe or another veg, i order my sushi rolls without rice and when I go to mexican, I get fajitas and bring my egglife wraps in a baggie

Chinese is most difficult cuisine to eat. For many reasons- MSG wheat soy etc etc

My phrase is "I choose to manage my diabetes by avoiding foods I can't handle." Not judging hundreds of thousands of Americans who use pharmaceuticals....

We ate at Olive Garden yesterday and I had the salmon which comes with a pile of broccoli.

Some great tips here! My favorite Mexican restaurant has bacon wrapped jalapeño poppers with all keto ingredients!! Sometimes I even have the whole order for my meal but they are definitely a great appetizer option.

I don't see why any restaurant would be mad about to you ordering a bunless hamburger I mean after all they get to sell you for this regular bun hamburger and they get to save a hamburger bun so essentially making your hamburger purchase more profitable and if you have an in-and-out are you just go to In-N-Out and order off their secret menu double double protein style animal style they'll hand you a delicious In-N-Out hamburger with grilled onion and cheese between two pieces of lettuce it's amazing and totally keto friendly

I always scope out a restaurant's menu before going and plan out my game plan because it can be challenging at times. With that said, I rarely eat out, but now even Taco Bell got in the game and has bowls. I know they've had their Power Bowls for a while, but they're new to me. I skipped going there for years until recently. I recommend adding extra meat to make up for the lack of rice and beans when you get a bowl from anywhere.

My thing is, if I'm eating out, I'm not doing Keto. If I can't spare a cheat meal, then I just don't go.

Good tips. Thanks! ❤️🥰❤️