Keto Dining Options for Low-Carb Diets at St. Louis Restaurants

Finding Keto-Friendly Dining Options in St. Louis

The ketogenic or "keto" diet has become an increasingly popular way of eating for weight loss and health in recent years. The diet is very low in carbohydrates and higher in fats. This forces the body into a state of ketosis, where it burns fat for fuel instead of glucose from carbohydrates. However, sticking to the keto diet can be challenging when dining out, as many restaurant meals are loaded with carbs. Luckily, the city of St. Louis offers plenty of keto-friendly restaurant options for those adhering to the ketogenic diet.

Understanding the Keto Diet

The keto diet typically limits carb intake to only 50 grams or less per day. To put this in perspective, one medium banana contains about 27 grams of carbs. On keto, the majority of calories come from fat, with moderate protein and minimal carbs. Reducing carb intake and increasing fat intake causes ketosis, where the liver breaks down fats into fatty acids and ketone bodies. These ketones are then used for fuel throughout the body and brain. For most people, it takes about 2-4 days of very low carb intake to reach ketosis.

Foods to avoid on keto include grains, starchy vegetables, beans and legumes, most fruits, and sugars. Foods to enjoy include meat, seafood, non-starchy vegetables, full-fat dairy, eggs, nuts, seeds, avocados, and healthy oils like olive oil. Many substitutions can be made for higher carb foods, such as using lettuce wraps instead of bread, zucchini noodles instead of regular pasta, and cauliflower rice instead of rice.

The Benefits and Drawbacks of Keto

The keto diet offers several science-backed benefits. These include:

• Weight loss - keto suppresses appetite and burns fat.
• Reduced hunger - high fat and protein intake is satisfying.
• Better blood sugar control - very low carb diets improve insulin sensitivity.
• May lower blood pressure and improve heart health markers.
• Improves symptoms of neurological conditions like epilepsy.

However, the diet also has some potential drawbacks to keep in mind:

• Difficult dietary restriction - avoiding carbs long-term can be challenging.
• "Keto flu" - carb withdrawal can cause temporary symptoms like fatigue in some.
• Nutrient deficiencies - needs planning to meet vitamin and mineral needs.
• Constipation - from lack of fiber from grains and fruits.
• Bad breath - ketone bodies cause a fruity smelling breath.
• Other side effects like headache, muscle cramps, and irritability.

Overall, the keto diet seems to provide health benefits for most people who can adhere to it, but some trial and error is needed when getting started.

Keto-Friendly Dining Options in St. Louis

From upscale steakhouses to grab-and-go cafes, St. Louis offers a variety of appetizing dining options for keto dieters. Here are some of the top keto-friendly restaurants in St. Louis to check out:

Five Star Burgers

For satisfying keto-approved burgers in St. Louis, Five Star Burgers is a great option. They serve juicy beef patties wrapped in lettuce instead of a bun per request. Their bacon and bleu cheese burger features crumbled bleu cheese and bacon on top. Another stellar option is their patty melt with sauted onions and cheese between two pieces of grilled deli rye bread. Just ask for it in a lettuce wrap instead. They also have hot dogs served the same way with lettuce wrap buns.

Blondies Coffee, Wine and Dessert Bar

Every once in a while, a keto dieter needs a tasty low-carb dessert option. Blondies Coffee, Wine and Dessert Bar offers a few delicious keto-friendly treats. Their coconut cream pie is made with an almond flour crust and filled with coconut cream custard. For chocolate lovers, they have a flourless chocolate torte made with almond flour that will satisfy any chocolate craving without the sugar crash.

Juniper

For fine dining with keto-approved menu options, make a reservation at Juniper. This contemporary American restaurant in the Central West End has an entire separate keto menu. Appetizer options include tuna tartare with avocado and deviled eggs with bacon jam. Entrees range from bacon-wrapped meatloaf to pan-seared scallops with cauliflower mash and Brussels sprouts. The menu is small but offers just enough choices to please ketogenic diners.

Katies Pizza & Pasta Osteria

Pizza and pasta dont sound very keto-friendly, but Katies Pizza & Pasta Osteria has a carb-free menu perfect for low-carb lifestyles. A spiralized zucchini pizza crust replaces traditional dough, topped with sauce and cheese. For pasta, they have chicken alfredo with zucchini noodles instead of wheat pasta. They also serve up chicken wings, meatballs, salads and even carb-free desserts. The atmosphere is upbeat and bustling at their location in Rock Hill.

Lions Choice

When craving a quick and casual keto-approved meal, Lions Choice is a go-to. This beloved local chain is known for their roast beef sandwiches, but theyll gladly wrap any sandwich in lettuce upon request. Opt for roast beef or turkey with cheese and get it wrapped in lettuce leaves instead of bread. Their famous au jus sauce for dipping makes a tasty keto sandwich option.

Carls Drive-In

For old school drive-in eats, pull up to Carls Drive-In burger joint. This classic restaurant serves their juicy smashed burgers wrapped in lettuce with all the tasty toppings. Try a bacon and cheddar burger lettuce wrap loaded with extra onions for a delicious low-carb meal. They also have hot dogs and brats available as lettuce wrap buns as well. Its a taste of nostalgic Americana without the carbs.

Di Gregorio's Italian Market

Missing your favorite Italian dishes on keto? Di Gregorio's Italian Market in downtown St. Louis offers low-carb Italian fare. Their antipasto salad over spinach with assorted veggies, cheeses, and Italian meats is keto-approved. The Italian club wrap filled with soppressata, prosciutto, salami, provolone, lettuce, and pepperoncinis in a lettuce wrap is another smart choice.

Sashas Wine Bar

For keto-friendly options in an elegant dining atmosphere, Sashas Wine Bar is a great downtown destination. Start your meal with a charcuterie and cheese board filled with salami, prosciutto, and an assortment of cheeses. Or opt for their artichoke spinach dip made with cream cheese and parmesan. Entree highlights include herb crusted salmon, filet mignon, and ribeye, along with side salads. It's proof you can still eat gourmet cuisine on the keto diet.

Tips for Dining Out Keto in St. Louis

Dining out keto in St. Louis is easy with the right tips and tricks. Here are some suggestions for sticking to your low-carb diet while enjoying the city's amazing restaurants:

Scope out menus in advance

Peruse restaurant menus online before heading out to scout out the best keto choices. Many restaurants also note carb counts or have specific keto/gluten free menus available upon request.

Opt for bunless burgers

Most burger places these days allow bun-less burger options wrapped in lettuce leaves. Take advantage of this easy swap.

Choose meat, seafood, and veggies

Order meat-centric dishes like steak, chicken wings, shrimp, or salmon paired with low-carb sides like salad and broccoli.

Swap sides

Request vegetable sides or side salads instead of fries, potatoes, or rice. Ask for extra veggies or side salads instead of bread or chips.

Ask for dressing/sauce on the side

Dressings and sauces often have added sugars. Ask for them on the side to control how much you use.

Say no to sugary drinks

Avoid soda, sweet tea, juices, and sweetened coffees. Opt for unsweetened iced tea, coffee, or water.

Choose low-carb desserts

If you want something sweet, look for keto-friendly options like sugar-free cheesecake, dark chocolate, or berries with whipped cream.

Keto Dining Doesn't Have to be Restrictive in St. Louis

Dining out keto in St. Louis is easy thanks to all of the excellent low-carb restaurant options available. From lettuce wrapped burgers to keto desserts, you'll never have to feel restricted while enjoying the city's amazing culinary offerings. With the right tips and tricks, plus some planning ahead, you can happily stick to your ketogenic diet while eating out in St. Louis.

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.