Introduction to the Keto Diet in NYC
The ketogenic or "keto" diet has exploded in popularity in recent years as an effective way to lose weight, improve health, and simply feel better. But sticking to a very low-carb way of eating can be challenging, especially in a bustling city like New York.
The good news is that NYC offers plenty of keto-friendly restaurant options to keep you satisfied and on track with your goals. In this comprehensive guide, we'll highlight the top keto menus and dishes at New York City restaurants and chains.
Overview of the Keto Diet
First, let's quickly cover the basics of the ketogenic diet. This ultra low-carb, high-fat diet shifts the body into ketosis, a metabolic state where you burn fat for fuel instead of glucose.
On keto, 75% of daily calories come from fat, 20% from protein, and just 5% from carbohydrates - generally less than 50g per day.
Benefits of keto include rapid weight loss, reduced hunger, stable energy, and improvements in chronic conditions like type 2 diabetes.
Finding Keto-Friendly Restaurants in NYC
From Italian eateries to burger joints, here are some tips for identifying keto-friendly options when dining out in New York City:
Check Menus in Advance
Many restaurants post menus online so you can scout low-carb choices before you go. This makes planning easy.
Opt for Simple Proteins
Grilled, baked, roasted and broiled meats like chicken, steak, salmon are go-to keto choices.
Load Up On Vegetables
Non-starchy veggies like leafy greens, broccoli, tomatoes, etc. are virtually carb-free and keto approved.
Request Dressings/Sauces on Side
Ask for any high-carb sauces, marinades or toppings on the side to control portions.
Modify Menu Items
Many restaurants can tweak menu items by substituting veggies for potatoes, rice, etc.
Best Keto-Friendly NYC Restaurant Chains
Here is a overview of top keto-friendly chain restaurants with locations throughout New York City:
Chipotle
Build a bowl with carnitas, barbacoa, chicken, steak or sofritas. Add extras like guacamole, salsa, cheese, and lettuce.
Five Guys
Order a burger wrapped in lettuce instead of a bun. Top with mushrooms, jalapeos, onions, etc.
Texas Roadhouse
Steaks, pork chops, grilled chicken, and green beans make for an easy keto meal.
Red Lobster
Seafood like grilled shrimp, salmon, and lobster tails are all keto-approved.
Olive Garden
Choose grilled chicken or fish entres and side salads instead of pasta and breadsticks.
Keto Fast Food Options in NYC
You can also find convenient keto fast food choices at restaurants like:
Wendy's
- Baconator no bun
- Grilled chicken sandwich lettuce wrap
McDonald's
- Bacon egg and cheese McMuffin no muffin
- Burger patties with extra ketchup and mustard
Subway
- Salads with double meat and cheese
- Sandwiches as lettuce wraps
Taco Bell
- Crunchy tacos in lettuce shells
- Bowls with meat, guac, cheese, and salsa
Shake Shack
- Lettuce wrapped burgers/chicken
- Hot dogs wrapped in cheese
Italian Restaurants Offering Keto in NYC
You'll find plenty of Italian restaurants in NYC where you can enjoy keto-friendly antipasti, grilled meats, seafood, and more. Options include:
Carmine's
- Chicken Parmesan without pasta
- Shrimp scampi
Maggiano's Little Italy
- Grilled salmon with vegetables
- Chicken piccata
Buca di Beppo
- Chicken limone
- Eggplant Parmesan with no pasta
Carbone
- 14 oz New York strip steak
- Veal Parm without pasta
Palma
- Grilled branzino
- Caprese salad
Steakhouses for Keto Dining in New York
Steakhouses are a keto dieter's paradise. Top meaty choices include:
Keens Steakhouse
- Filet mignon
- Lamb chops
Smith & Wollensky
- Dry aged bone-in ribeye
- Asparagus with hollandaise sauce
The Palm
- 16 oz double cut Prime ribeye
- Grilled jumbo shrimp
Wolfgang's Steakhouse
- Porterhouse for two
- Creamed spinach
STK
- Wagyu rib cap
- Roasted brussels sprouts
Keto-Friendly Cuisine in NYC
Beyond American and Italian fare, NYC offers diverse keto options including:
Brazilian
- Fogo de Chao: Grilled meats, seafood salad
Greek
- Crete: Lamb, whole red snapper, Greek salads
Indian
- Junoon: Tandoori chicken, saag paneer without rice
Japanese
- Nobu: Sashimi, grilled fish
Mexican
- Dos Caminos: Steak fajitas, carnitas lettuce wraps
Tips for Sticking to Keto While Dining Out in NYC
Follow these tips to stay keto-adapted even when eating out in New York City restaurants:
- Review menus and nutrition info online first to prep
- Stick to simple proteins, vegetables, healthy fats
- Ask for sauces and dressings on the side
- Replace starch or breaded sides with extra veggies
- Drink water, unsweetened tea, black coffee
- Limit alcohol or choose low-carb options like dry wine
The Bottom Line
New York City offers endless dining options for keto dieters. From bunless burgers at Five Guys to steak dinners at premium steakhouses, you'll have no problem finding delicious low-carb meals.
Plan ahead by looking at menus in advance and don't be afraid to make special requests. With the right know-how, you can thrive on the keto diet anywhere in NYC.
FAQs
What are the best keto fast food options in NYC?
Top keto fast food choices in NYC include bunless burgers at Five Guys and Shake Shack, lettuce wrap sandwiches at Subway and McDonald's, and bowls at Chipotle without rice or beans.
What can I eat at Italian restaurants in NYC on keto?
Order chicken parmesan or veal without pasta, shrimp scampi, grilled fish, caprese salads, and antipasto platters.
How can I stay in ketosis when dining out in NYC?
Stick to simple proteins like grilled meats and fish. Load up on low-carb veggies. Request sauces on the side. Modify menu items by substituting veggies for starchy sides.
What are the most keto-friendly cuisines in NYC?
Steakhouses, Brazilian steakhouses, American diners, Mexican, Japanese, and Greek restaurants offer plenty of keto options in NYC.
Should I avoid all carbs when eating out on keto in NYC?
It's okay to have small amounts of carbs from vegetables, nuts, dairy as long as you stay under 50g total daily. Focus most of your meal on proteins and healthy fats.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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