Tips for eating out

The NoCarbsChallenge diet consists of 70-80% fat, 15-25% protein, and 5-10% carbs.

Since most restaurants may not provide detailed nutritional information, it’s important to make smart choices when dining out. Look for meals that include:

• Healthy fats: Choose options with nuts, seeds, fish, avocado, and extra virgin olive oil.
• Lean protein: Opt for animal-based proteins like meat or poultry.
• Nonstarchy vegetables: Start with a simply prepared protein (such as grilled poultry, fish, or meat without sauce) and combine it with nonstarchy vegetables like zucchini, broccoli, or leafy greens (e.g., kale or collard greens). Add healthy fats by requesting extra-virgin olive oil, vinegar, sliced avocado, olives, or slivered nuts or seeds.

Smart meal options include:

• A bunless burger served on a bed of greens with lemon and olive oil or avocado.
• Steak or grilled fish with a side of broccoli or cauliflower-based “rice.”
• A bunless sandwich served with a side salad or steamed veggies.

By following these guidelines, you can enjoy eating out while staying true to your low-carb diet.