Following a low-carbohydrate diet doesn't mean that you cannot eat out. Most low-carb plans recommend keeping your carbs below 100 g a day by avoiding breads, buns, french fries, rice, pasta, subs, sandwiches and pizzas, which are all offered for lunch at most restaurants. If you are a low carber and want to eat out for lunch, don't be afraid to ask for substitutions to accommodate your dietary needs.
Bunless Burger
You can get a low-carb lunch at any fast food restaurants by asking for a burger without the bun. The bun contains most of the carbs, but the protein is usually low in carb. Avoid breaded chicken or sugary sauces, which could be high in carbs and opt for beef or grilled chicken instead. You can garnish your bunless burger with low-carb garnishes, such as cheese, bacon, grilled onions, mushrooms, tomatoes, lettuce and mayonnaise. Ask to replace the french fries with a salad and use a full-fat salad dressing, since most low-fat options contain more sugar or carbohydrates..
Steak and Vegetables
If you go to a grill, it will be easy to find a delicious low-carb menu option. Choose your favorite cut of meat and ask to have the baked potatoes, french fries or rice replaced with either more vegetables or more salad. Whether you choose a steak, a chicken breast, pork chops or a salmon fillet, you will have a satisfying meal that is suitable for your low-carb eating plan.
Salads
The easiest option for most low carbers when eating out is to ask for a salad. Most fast food restaurants can change their sandwiches or subs into a salad for those that don't want the bread and carbs. A salad with chicken, beef, pork, shrimp or fish with plenty of leafy greens and other salad vegetables make a healthy low-carb meal. Skip the croutons and ask for a full-fat salad dressings.
Omelets
If omelets are on the menu, they make another suitable alternative for low carbers when eating out. Besides the eggs, your omelet can contain any combination of nonstarchy vegetables, cheese, bacon, sausages and seasonings. Avoid omelet that contains potatoes and ask that no bread, hasbrowns or other high-carb foods be served with your omelet. You can ask to have more vegetables instead.
References
- USDA National Nutrient Database: Nutrient Data Laboratory
- "The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great"; Eric C. Westman, Stephen D. Phinney and Jeff S. Volek; 2010
- "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"; Stephen D. Phinney and Jeff S. Volek; 2011
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