Eating Keto on Holiday in Italy

Italy, with its rich culinary traditions, might seem like a minefield for anyone following a ketogenic diet. However, with a little planning and some savvy choices, you can enjoy the Italian experience while staying in ketosis. The ketogenic diet relies on high fats and very low carbohydrates.

Keto-Friendly Italian Staples

Fortunately, many Italian staples are naturally keto-friendly. These include:

• Cheese: Italy boasts a wide variety of cheeses, from hard cheeses like Parmesan and Pecorino Romano to softer options like mozzarella and mascarpone. Enjoy them on their own, as part of an antipasto platter, or as a topping for your main course.
• Cured Meats: Prosciutto, salami, and other cured meats are excellent sources of protein and fat. Be mindful of added sugars in some varieties, and always check the label if possible.
• Olive Oil: A cornerstone of Italian cuisine, olive oil is a healthy fat that can be used generously in cooking and as a dressing.
• Seafood: Coastal regions offer a bounty of fresh seafood, including fish, prawns, mussels, and clams. Opt for grilled or baked preparations rather than fried.
• Vegetables: While some vegetables are higher in carbs, leafy greens, broccoli, cauliflower, and courgette are all good choices. Ask for extra vegetables instead of pasta as a side dish.

Navigating the Menu

When dining out, focus on dishes that feature the keto-friendly ingredients listed above. Here are some tips for navigating the menu:

• Antipasti: Start with an antipasto platter featuring cheeses, cured meats, and olives. This can be a satisfying meal on its own.
• Main Courses: Choose meat or fish dishes prepared simply, such as grilled steak, baked salmon, or roasted chicken. Ask for the dish to be served without potatoes or pasta, and request extra vegetables instead.
• Salads: Order a salad with olive oil and vinegar dressing. Add cheese, grilled chicken, or seafood for extra protein and fat.
• Pizza: While traditional pizza is off-limits, some restaurants may offer cauliflower crust pizza. Alternatively, order a pizza and scrape off the toppings, leaving the crust behind.

What this means in practice

Imagine you’re in Rome. You pop into a local trattoria. Instead of pasta, you order saltimbocca (veal with prosciutto and sage) and ask for a side of puntarelle (chicory salad) dressed with olive oil and anchovy. You could pick up some pecorino romano at a local market for around £15 per kilo. This is a delicious and authentic Italian meal that fits perfectly into a ketogenic lifestyle. If you’re unsure about ingredients, don’t hesitate to ask the waiter. Italians are generally proud of their cuisine and happy to accommodate dietary requests. Remember to check hidden carbs in sauces to avoid unwanted ingredients.

Staying Hydrated

It’s important to stay hydrated, especially in the warmer months. Drink plenty of water throughout the day. Sparkling water with a slice of lemon or lime is a refreshing and keto-friendly option. Avoid sugary drinks like fruit juice and fizzy drinks.

Enjoying the Experience

Eating keto on holiday in Italy doesn’t have to be restrictive. Focus on the delicious, keto-friendly foods that are available, and don’t be afraid to indulge in moderation. Remember, it’s about making sustainable choices that fit your lifestyle. Be aware of keto flu symptoms and how to address them.

Frequently asked questions

Can I drink alcohol on keto in Italy?

Dry wine is generally acceptable in moderation on a ketogenic diet. However, be mindful of the carbohydrate content. Avoid sweet wines, beer, and cocktails, which are typically high in sugar.

Are there any keto-friendly desserts in Italy?

Traditional Italian desserts are typically high in sugar and carbohydrates. However, you can enjoy a small portion of mascarpone cheese with berries or a few squares of dark chocolate as a treat.

What if I accidentally eat something with too many carbs?

Don’t panic! One high-carb meal won’t derail your progress. Simply get back on track with your next meal.

The bottom line

Eating keto on holiday in Italy is entirely possible with a little planning and smart choices. Focus on naturally keto-friendly foods like cheese, cured meats, olive oil, seafood, and vegetables. Navigate the menu carefully, and don’t be afraid to ask for modifications. Enjoy the experience and remember that it’s about making sustainable choices that fit your lifestyle. If you’d rather not do the macro maths yourself, the macro calculator in the Keto Dieting app does it for you on Google Play and the App Store.

References

1. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548