Eating out can be difficult, especially at a casual restaurant like Applebee's.
With so many rotating menu options and so many different types of stir fry, it can be hard to always know exactly what's keto and what's not.
Plus, many of these restaurants allow you to share things, so the social pressure to eat out with friends, colleagues, or family can overwhelm sticking to a keto diet. However, with this guide I've written, you should have a good idea of what you need to stay on a ketogenic diet when ordering from Applebee's.
Be careful with sauces
Applebee's has a huge selection of sauces, but you'll need to be careful with almost all of them. Most of their sauces and dressings tend to be high in sugar and made from starches, which can be high in trace carbohydrates.
Many meals at Applebee's already have sauce added to them, such as ribs or many salads, so it's best to ask for sauce or sauce on the side, or to ask for no sauce at all.
Later in this post, I describe which Applebee's sauces you can buy while following a ketogenic diet.
remember part
Portion control is very important when you're counting carbs, and restaurant chains like Applebee's tend to have huge portions.
Even if you know roughly how many carbohydrates certain foods contain per serving, it can be difficult to fully assess how many servings you're actually eating at each meal.
So it's worth checking out the nutritional information for the site's most popular meals.Website Applebees.They provide complete carb and fiber counts so you can know how many net carbs your meals are likely to contain.
type carefully
Applebee's appetizers are delicious, but can be very dangerous on a ketogenic diet.
There are definitely some options that can be turned into keto-friendly snacks, but most are deep-fried or deep-fried and breaded in flammable cooking oil, which can skyrocket the carb count.
While there are a variety of ways to enjoy keto (we'll get into the specifics below), it's much better to stick to a standard meal, as this will help you stay satisfied and potentially get more of the macronutrients you need. And not just a bunch of empty carbs.
avoid alcohol as much as possible
One of the things that makes Applebee's a great place for a group night out is the fact that almost every location has a full bar. They have some pretty crazy deals on some drinks, and even crazier seasonal cocktails.
However, when it comes toAlcohol and the Keto DietIt's best to avoid it altogether. While there are ways to perfectly navigate ketosis with a drink or two (I'm a vodka soda fan myself), alcohol's effects on the body can temporarily put you in ketosis.
Also, the more you drink, the more you'll be drawn to less keto-friendly alcoholic beverages like beer and wine, which will definitely damage your ketosis state.
stay away from soup
For starters, soup can be quite challenging on a ketogenic diet. While they may not seem high in carbs, they are often cooked with certain types of starches that can really boost your carb count. Some soups from Applebee's have a whopping 40 grams of net carbs per serving!
For a side dish or light meal, it's best to choose meat and vegetables or a light salad with or without dressing (if you're feeling a little boring, add some cheese).
salad
When it comes to salads, you really need to be careful with certain types of dressings that are high in hidden carbs. I usually like to serve it with a homemade salad and add a keto-friendly dressing depending on how many carbs I'm eating that day.
Depending on which salad you get, you'll always have to forego the tortilla strips or croutons, but there are a few ways to make the perfect keto-friendly salad at Applebee's.
The low-carb dressings they offer include:
- Garlic Caesar Dressing (3 g net carbs, 22 g fat, 1 g protein)
- Lemon Olive Vinaigrette (0 g net carbs, 14 g fat, 0 g protein)
- Blue Cheese Dip (3 g net carbs, 22 g fat, 1 g protein)
- Mexi Ranch Salad Dressing (3 g net carbs, 14 g fat, 1 g protein)
- Buttermilk Ranch (3g net carbs, 20g fat, 1g protein)
- Green Goddess Sauce (2g net carbs, 20g fat, 1g protein)
If you want to order a special salad off the menu, I recommend the Caesar salad with grilled chicken (no croutons or Dijon mustard with honey) and I also really like the black shrimp Caesar salad (no croutons here either )
snack
Snacks are tricky when it comes to Applebee's, which is why I usually enjoy salads most of the time.
Many of the snacks they offer are crumb or at least grain based, which has been a problem with ketogenic diets since the beginning.
I'd say their wings are probably the safest bet, but they'll still have a fair amount of net carbs. If you plan to eat wings, you should be prepared to make them part of your main course, as even the lowest carb combo they offer still has about 10 net carbs. (If you're looking for an easy place to get keto wings, I recommend tryingwing stopreplace).
appetizer
Appetizers from Applebee's is really where you start shopping for a great value keto meal.
Where all entrees are offered, you should stick to meat and vegetable based entrees and use as few sauces and toppings as possible. Some of my favorites are:
- Parmesan Shrimp Tenderloin (4 g net carbs, 42 g fat, 57 g protein)
- 1 whole rib, keeping the sauce (1 g net carbs, 64 g fat, 70 g protein)
- Bourbon Street Steak (1g net carbs, 35g fat, 49g protein)
- Short Ribs, Reserved Sauce (0 g net carbs, 32 g fat, 35 g protein)
- Grilled Salmon (1 g net carbs, 12 g fat, 37 g protein)
- Grilled Chicken Breast (0 g net carbs, 4 g fat, 38 g protein)
- Sirloin Steak, 6 or 8 oz. (1g net carbs, 7-12g fat, 33-43g protein)
- Parmesan Shrimp Tenderloin (4 g net carbs, 42 g fat, 57 g protein)
- Hamburger, no bun (1g net carbs, 39g fat, 40g protein)
- For burgers, you'll want to cut back on toppings like onion rings, pickles, and tomatoes, but you can go with bacon and eggs!
drinks
When it comes to drinks at Applebee's, water is always the way to go. Many of their specialty drinks are very high in sugar and not worth the carbs at all.
This is generally not recommended.Alcohol on the Keto Diet, but there are a few ways to drink without completely breaking out of ketosis.
Best to stay away from most types of beer and wine, because when it comes to Applebee's, you really can't afford the extra carbs, even if they're light on their own. I personally stick to vodka when I decide to go keto, but any non-carb alcohol and soda are the surest way to make sure you don't undo all the progress you've made on the diet.
Overall, the list of things to avoid on Applebee's ketogenic diet is much longer than the list of foods you can actually eat. As you might have guessed, most side dishes, side dishes, soups, entrees, and drinks are completely off limits if you're trying to stick to your net carb limit of around 20 per day.
Some common items you should specifically avoid:
- chips and salsa
- All dishes with nachos
- Chicken tenders (basket or platter)
- Oriental Chicken Salad or Oriental Chicken Salad Sandwich
- All sandwiches and hamburgers with buns
- all pasta
- Handmade Fish and Chips
- cheese stick
- Onion rings
- all forms of potato chips orYamfries
- all desserts
- Lemony Chicken Fiesta
- Boneless Wings (and All Boneless Wings)
- All specialty drinks, juices and smoothies
- all peppers
- all soup
- fried chicken or shrimp
do not give up
It's important not to get discouraged if you can't fully follow a ketogenic diet while eating fast food. Sometimes your appetite will get the better of you, and other times you might accidentally end up with some hidden carbs. Remember, a ketogenic diet is a marathon, not a sprint.
It's also important to know that not only will you cancel all your progress by quitting ketosis, but you're more likely to get back into ketosis sooner than if you give up and try after a few months.
If you're looking for ways to help you get back into ketosis, check outMy last guide here.
balance the rest of the day
If you're craving fast food, it's equally important to try to balance the rest of your meals for the day and week, since fast food can be high in inflammatory oils and carbohydrates.
The occasional cheat meal is fine, but the best way to succeed is to give your body what it needs while surrounded by cheat meals so it can keep you in ketosis and keep burning fat for fuel.
Many people make the mistake of not eating after a binge or accidental meal, but this is likely to spread the cycle and lead to more unwanted meals. It's best to get healthy sources of natural fats and protein before or after a cheat meal to keep your body in balance.
Aim for lots of fat instead of protein
One of the mistakes that many people who follow a ketogenic diet, especially when starting out, is to seek a lot of protein in their diet, completely ignoring the fact that a ketogenic diet must be based on a food mixture with a predominance of fat.
It's easy to fall prey to the protein fad, but getting healthy sources of fat is the best way to give your body a chance to stay in ketosis, even if you're eating hidden carbs.
If you're not sure where to get your daily fat needs, check out my guide on howIntroducing More Fat on a Keto Diet.
be careful with french fries
Fried and deep-fried foods in general can definitely cause some problems on a ketogenic diet, especially if you eat at fast food restaurants or chain restaurants like Applebee's.
Many restaurants use oils for frying food, such as vegetable or soybean oil.highly flammableSubstances that can actually help you get out of ketosis despite being low in carbs.
The best strategy is to always order grilled food rather than fried food. If the option is fried, definitely try to avoid it, as extra toppings almost always have too many carbs for you to fit on your ketogenic diet.
final thoughts
As you can see, dining out at Applebee's while following a ketogenic diet can be difficult, but it's definitely not impossible. There are many small changes you can make to your meals to make them perfectly ketogenic.
What's more, even if you mistake something that isn't keto-friendly, you should still stay on track and try to balance the rest of your meals. An unexpected meal isn't the end of the world, and it's definitely not worth giving up on your entire keto journey.
Do you have any of Applebee's keto friendly menu options that I forgot to list here? Leave them in the comments below!
Related entries:How to Order Low Carb for Keto at Arby's
FAQs
How many carbs should I eat on a keto cheat day? ›
While cheating may be helpful for some eating patterns, it's far from ideal for the keto diet. That's because this diet relies on your body staying in ketosis. To do so, you need to eat fewer than 50 grams of carbs per day. Eating more than 50 grams can kick your body out of ketosis ( 2 ).
What happens if you cheat a little on keto? ›A significant cheat, even for one meal, can stall your weight loss, make you feel sluggish, experience significant brain fog, and if you're somewhat new to keto, perhaps cause you go through keto flu symptoms all over again. More than that, you will need to work your way into ketosis again.
Can I have a cheat day on low carb? ›It's entirely possible to have a cheat day while staying in ketosis, as long as you plan your macros carefully. However, if you want to go all out on your cheat day, be ready for some of the side effects and the fact that you'll more than likely have to spend some time getting back into ketosis.
How do you bounce back from a cheat day on keto? ›To get back into ketosis after a keto cheat day all you have to do is to start eating proper meals according to your macros, drink plenty of water and mind your electrolytes. If you feel up to it do some light exercise to help deplete glycogen stores.
Can you do 5 days on 2 days off keto? ›Some people choose to have five or six days on keto followed by a day or two off. Others will do keto for 10 to 12 days followed by three to four days off. Devine typically doesn't recommend taking more than two days off keto.
How to do a cheat day on keto? ›- Swap in Keto-friendly foods. Instead of eating chocolate chip cookies, eat Keto chocolate chip cookies. ...
- Keep portions small. This will prevent overeating. ...
- Make it rare. Cheat days aren't a daily thing. ...
- Make it count. ...
- Avoid sugar. ...
- Cheat close to exercise. ...
- Return to eating Keto quickly.
You'll Be Shocked When You Weigh – Don't be surprised if the scale is up 6 lbs (or more) after a weekend of carb binging. It is highly unlikely that you gained 6 pounds of actual fat. Instead, you are dealing with water weight. Get back to eating keto again and stay off the scale for a week or so.
Will one cheat day knock you out of ketosis? ›Will a cheat day throw me out of ketosis? There's no getting around this one: Yes, you will fall out of fat burning mode. Here's a little refresher on ketosis, which is when your body burns fat for energy instead of carbohydrates—its preferred source.
Will one chip ruin ketosis? ›If potato chips are one of your favorite foods, here's a bit of unfortunate news: All forms of potatoes, including chips, are off-limits on keto.
Why do I lose more weight when I cheat on keto? ›Research shows that after a cheat meal, the body increases its metabolism, causing you to burn calories faster. This is caused by increased levels of leptin, a hormone secreted by fat cells and responsible for maintaining energy balance in the body.
What knocks you out of ketosis? ›
Refined High-Carb Foods
Perhaps one of the most common things that kicks you out of ketosis is also the most tempting: foods high in refined carbs like bread, pasta, and rice. Most people find that they need to consume fewer than 20 grams of carbs per day to maintain ketosis.
No, white rice is not keto friendly. Since the ketogenic diet dramatically reduces net carb intake to an average of 20 grams per day, rice contains too many carbs to qualify as keto-friendly.
How many cheat days a week on keto? ›If your goal is calorie control, aim to cheat no more than once or twice a week. But if ketosis is important for your progress, consider cheating much less often, like once a month. And if you are new to a keto diet, wait at least a few weeks to get some progress going before even considering cheats.
Will a 20 hour fast put me in ketosis? ›Fasting for short periods
Intermittent fasting (IF) can help a person reach a state of ketosis. In some controlled cases, a doctor may recommend fasting periods of 24–48 hours , but most people do not need to fast this long to reach ketosis.
The easiest and fastest way to get into ketosis is by fasting and exercising. Fasting allows the body to burn its stored glucose essentially forcing it to create a new type of fuel called ketone bodies. Exercise on the other hand also helps to burn glucose.
Will a piece of cake kick me out of ketosis? ›The diet requires a very low carbohydrate intake, typically less than 50 grams per day, to induce ketosis. Cake is high in carbs due to ingredients like flour and sugar, which can disrupt ketosis. Consider keto-friendly alternatives or portion-controlled treats to satisfy cravings while staying on track with the diet.
What are the hardest days of keto? ›With a Thursday start day, the toughest days fall on Saturday and Sunday which can give your body and brain a bit more grace throughout the transition (this advice applies to the M-F worker bees, of course feel free to adjust your start day to best accommodate your schedule).
Is popcorn on keto? ›Back to the snack in question: The answer is yes, you can eat popcorn on a keto diet — but there are a few things to keep in mind. Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan.
Can you eat peanut butter on keto? ›Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Can I eat steak everyday on keto? ›Generally, you can consume one to two pieces of steak a week, but your protein and fat intake should be supplemented with other meats like fish and chicken. You'll want to opt for steaks that have a balance of fat and flavor, like ribeye, skirt steak, chuck steak, and strip steak.
How long does a cheat meal kick you out of ketosis? ›
Overall, you can get back into ketosis as soon as 12-16 hours after your last cheat meal (with the help of fasting and exercise) or it can take as long as it did when you first started keto.
How do I know when I'm in ketosis? ›When a person is in nutritional ketosis, they will have blood ketone levels of 0.5–3 millimoles per liter . Alternatively, people can use a breath analyzer to test for ketones in their breath, or they may use indicator strips to check their urinary levels. Ketone testing kits are available to purchase online.
How long should you eat keto? ›While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Gulotta, RDN, who's based in White Plains, New York. Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet.
Why does my stomach hurt after a keto cheat? ›When you cheat on keto by eating too many carbs, you'll get kicked out of ketosis. In turn, you may have to go through the keto flu all over again. This can mean Keto bloat, as well as a host of other uncomfortable symptoms. Even one cheat day can have this effect.
Will a 16 hour fast put me in ketosis? ›Your body may go into ketosis after just 12 hours of not eating, which many people do overnight before they "break fast" with a morning meal.
What food breaks ketosis best? ›Rather than going straight for pasta, doughnuts, and cupcakes, go for plant-based carbs when you first break up with keto. "I would reintroduce whole grains, beans, legumes, fruits, non-starchy vegetables first versus processed foods and sugar-sweetened beverages," says Hughes.
How many drinks kick you out of ketosis? ›Occasional drinking can be compatible with the keto diet. Limit yourself to a maximum of one or two low-carb drinks. Most liquors contain zero net carbs — but watch out for sugary mixers and sodas. Wine is generally low-carb, but sweet dessert wines have a lot of sugar and carbs.
Will one banana kick me out of ketosis? ›Bananas Are High Carb, but Berries Can Work on Keto
According to the USDA, one banana has more than 20 g of net carbs, which means you may blow your entire allowance on a single one.
- Meal prep so you always have something to eat on hand!
- Have your favorite meals ready so you always have something you love ready to eat.
- Keep keto treats on hand, so you can avoid cheating.
- Get an accountability partner, so you can share your ups and downs with someone.
There is no specific guideline for when or how frequently your cheat meal or day should occur. Often people will include one cheat per week, but this can change depending on what the person's health or weight loss goals are.
Will cucumbers kick you out of ketosis? ›
Cucumber. Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g.
Will bacon kick you out of ketosis? ›Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.
Will bacon kick me out of ketosis? ›If you've been asking —is bacon keto, we're here to tell you yes (and also encourage you to eat it). Among otherpork products, bacon is high in fat, making it in the ideal candidate for a keto-friendly, low carb breakfast.
Is cream cheese good for keto? ›Cream Cheese
This is a keto favorite, thanks to its nutritional profile: Per the USDA, 1 oz contains 84 calories, 8 g of fat, 1 g of carbs, and 2 g of protein. That means it's a great addition to a meal or snack when you need more fat.
Pizza. Yes, pizza can also be keto-safe, but Boyer said that you'll want to use cauliflower crust (can be made homemade or found in the freezer section) made with almond flour instead of carb-filled pizza dough.
Is a baked sweet potato keto friendly? ›Sweet potatoes may be keto friendly in small portions, depending on how you prepare them. However, they are not keto in average serving sizes because they contain too many carbs to easily fit in keto macros.
Will 2 cheat days make me gain weight? ›In order to gain a pound of fat, you would need to add about 500 calories a day on top of your normal diet, every day, for about 7 days. This makes gaining any significant amount of fat from even the craziest all-out cheat days extremely unlikely.
Is it OK to do keto 6 days a week? ›There is no standard set of rules for a cyclical ketogenic diet. However, anyone wanting to start it should follow a standard ketogenic diet 5–6 days per week, adding 1–2 days of higher carb intake.
Does a cheat day ruin progress? ›Do cheat days ruin your progress? A cheat day every once in a while will not erase weeks and months of consistent workouts and healthy eating. Cheat days can help keep you stay motivated long-term if you practice mindful eating. But remember, this doesn't mean you can get carried away on cheat days.
Does coffee break ketosis? ›More good news: Coffee and tea don't interfere with fasting perks like ketosis and fat burn, and coffee may even help amplify some of fasting's benefits such as improved insulin sensitivity3 .
What fruits are allowed on keto? ›
Fruits contain natural sugars, but some are suitable as part of a keto meal plan. Avocados, lemons, tomatoes, berries, and kiwis are among the options. The keto diet is a low-carb eating plan designed to put a person into a state of ketosis.
How fast can I lose 20 pounds with keto? ›“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.
What is the 5 day egg fast? ›BOTTOM LINE: An egg fast is an extreme, brief version of the keto diet that restricts you to eating mostly eggs, cheese, and butter for 3–5 days. It may promote short-term weight loss, but it risks nutrient deficiencies and weight regain.
Can you have a high carb cheat day on keto? ›Unfortunately, there are numerous downsides to increasing your carbohydrate intake, even for a single day while you're on a ketogenic diet. Most importantly, eating above 50 grams of carbs for your cheat day will very likely take you out of ketosis. Starches and sugars both create a spike in blood sugar levels.
Can you have a cheat day on keto and still lose weight? ›It is entirely possible to include cheat meals on your keto diet and still lose weight. But how drastically and how often you have a keto diet cheat is certainly going to affect your progress in the long run, and you might end up undoing a lot of hard work if you aren't careful.
Can you stay in ketosis 100 carbs a day? ›According to a 2018 review of the different types of ketogenic diet, a person should consume up to 50 grams (g) of carbohydrates per day to stay in ketosis.
How many carbs should I eat before losing ketosis? ›Most ketogenic diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake a day. Eating more than 50 grams of carbs may disrupt ketosis. With keto diets, however, carb restrictions vary from person to person.
How long does it take to get back into ketosis after a cheat day? ›Overall, you can get back into ketosis as soon as 12-16 hours after your last cheat meal (with the help of fasting and exercise) or it can take as long as it did when you first started keto.
How long should you wait to have a cheat day on keto? ›Wait to Cheat Until You're Adapted to Keto
Cheating on keto will have less impact on your health and be less likely to result in binging once you're fully adapted to keto. The adaptation period to keto takes around 3-6 weeks for most people. So it's best to wait before cheating or treating on keto.
Thanks to a ton of keto-friendly ingredients on the market these days, you can enjoy a piece of cake or a fudgy brownie just as easily as any other sweet fiend out there — you've just got to make it yourself! So grab your dark chocolate, your favorite alternative sweeteners, your nut flours, and of course, your butter.
What's the longest you should stay in ketosis? ›
According to a recent survey of doctors by Readers Digest, dieters shouldn't stay on the high-fat, low-carb Keto diet for longer than six months, although one local dietitian said adults shouldn't be on the diet at all.
Can I lose weight with 50 carbs a day? ›Can you lose weight on 50 g of carbs a day? You may lose weight faster on 50 g of carbs a day or less, but it depends on what else you're eating, how many calories you're consuming, how active you are, and many other factors. In addition, eating slightly more carbs may lead to lower but more sustainable weight loss.