Wagamama Keto Order Guide

Following a ketogenic diet doesn’t mean you have to miss out on dining out. This Wagamama keto order guide helps you navigate the menu and enjoy a delicious meal while staying in ketosis. The ketogenic diet relies on drastically reducing carbohydrate intake and replacing it with fat, which leads the body to produce ketones and enter a metabolic state called ketosis.

Keto Choices at Wagamama

Wagamama offers customisable dishes, making it easier to create keto-friendly options. The key is to focus on protein and non-starchy vegetables while avoiding rice, noodles, and sugary sauces. Here are some suggestions:

• Grilled Chicken or Steak Salad: Order a salad with grilled chicken or steak. Ask for no noodles or rice. Request extra vegetables and a dressing made with olive oil and vinegar.
• Salmon with Vegetables: Choose a grilled salmon dish and ask for it to be served with a generous portion of steamed or grilled vegetables. Avoid teriyaki sauce, as it’s high in sugar.
• Custom Stir-Fry: Create your own stir-fry with chicken, beef, or prawns. Load up on vegetables like broccoli, spinach, and mushrooms. Ask for a soy-based sauce with no added sugar or a simple dressing of sesame oil and ginger.
• Side Dishes: Opt for edamame (in pods) as a starter. Be mindful of the portion size, as edamame does contain carbohydrates.

Items to Avoid

To maintain ketosis, steer clear of these items at Wagamama:

• Noodles and Rice: All noodle and rice dishes are high in carbohydrates and should be avoided.
• Teriyaki Sauce: This sauce is typically loaded with sugar.
• Sweet Chilli Sauce: Another sugary sauce to avoid.
• Tempura: The batter is made from flour, making it high in carbs.
• Desserts: Most desserts are high in sugar and carbohydrates.
• Ramen: Ramen broth often contains hidden sugars and the noodles are off-limits.

What this means in practice

Imagine it’s a chilly evening in November, and you’re meeting friends at Wagamama after work. Instead of the usual Chicken Katsu Curry, you could order grilled salmon with a side of steamed greens and edamame. Ask for extra ginger and chilli to spice things up. This would cost around £18, depending on the location. You can even find keto-friendly snacks at Tesco to keep you going until dinner. Being prepared helps you stay on track with your ketogenic goals.

Staying Hydrated

Remember to drink plenty of water while following a ketogenic diet. Electrolyte imbalances can occur, so consider adding a pinch of sea salt to your water or consuming bone broth. Electrolyte supplements are also available at most pharmacies. Staying hydrated and maintaining electrolyte balance is crucial for avoiding common keto side effects.

Frequently asked questions

Can I eat edamame on keto at Wagamama?

Yes, you can eat edamame in moderation. A small portion of edamame in pods can be a good source of fibre and protein. Be mindful of the carbohydrate content and adjust your macros accordingly.

What sauces are keto-friendly at Wagamama?

Most of Wagamama’s sauces are high in sugar. Ask for a simple dressing of olive oil and vinegar, or a soy-based sauce with no added sugar. You can also bring your own keto-friendly sauce.

Are there any keto-friendly desserts at Wagamama?

Unfortunately, Wagamama does not offer any specifically keto-friendly desserts. It’s best to skip dessert or opt for a keto-friendly treat at home.

Can I order a custom keto meal at Wagamama?

Yes, you can create your own keto-friendly meal by choosing a protein (chicken, beef, or prawns) and loading up on non-starchy vegetables. Ask for it to be prepared without noodles, rice, or sugary sauces.

The bottom line

Enjoying a ketogenic diet doesn’t mean you have to avoid eating out. With a little planning and knowledge of the menu, you can find keto-friendly options at Wagamama. Focus on protein, non-starchy vegetables, and healthy fats, while avoiding noodles, rice, and sugary sauces. If you’d rather not do the macro maths yourself, the automatic macro tracker 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
2. Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90