Following a ketogenic diet doesn’t mean you have to miss out on socialising. With a few smart choices, you can easily enjoy a meal at Wetherspoons while staying in ketosis. Here are some winning Wetherspoons keto menu picks. A ketogenic diet involves drastically reducing carbohydrate intake and replacing it with fat, which leads the body to enter a metabolic state called ketosis understanding the keto flu.
Keto-Friendly Food Choices at Wetherspoons
Wetherspoons offers several options that can be adapted to fit a keto lifestyle. The key is to focus on protein and healthy fats while minimising carbohydrates. Here are a few ideas:
- Grilled steak: A classic choice. Order it with a side salad and ask for extra butter or olive oil instead of chips or a jacket potato.
- Chicken breast: Another good protein source. Opt for grilled chicken and pair it with a side of vegetables.
- Full English breakfast (modified): Skip the toast, beans, and hash browns. Focus on the bacon, sausages, eggs, and mushrooms. Ask if you can substitute the missing items for extra portions of what you can eat.
- Burgers (bunless): Order a burger but ditch the bun. Add cheese, bacon, or avocado for extra fat and flavour. A side salad or coleslaw (in moderation) can complete the meal.
- Salmon: A source of omega-3 fatty acids. Have it grilled or baked with a side of green vegetables.
Drinks to Choose
When it comes to drinks, stick to options that are low in sugar and carbohydrates:
- Water: Always a good choice.
- Unsweetened tea or coffee: Avoid adding sugar or sweeteners.
- Diet fizzy drinks: In moderation, these can be a reasonable option.
- Spirits with sugar-free mixers: Vodka, gin, or rum with soda water and a slice of lemon or lime are good choices. Be mindful of the carbohydrate content of some mixers.
- Dry wine: Red or white wine can be enjoyed in moderation, but be aware of the carbohydrate content.
What This Means in Practice
Let’s say you’re meeting friends at Wetherspoons for lunch. You could order a 6oz sirloin steak (£9.79) with a side salad and ask for a knob of butter to melt over the steak. Instead of a pint of lager, you could opt for a gin and slimline tonic. This way, you can enjoy a social outing without derailing your keto diet. Check the Wetherspoons website for the most up-to-date menu and nutritional information. The NHS Eatwell Guide can also help you make informed choices keto and the Eatwell Guide.
Frequently Asked Questions
Are there any keto-friendly desserts at Wetherspoons?
Unfortunately, most of the desserts at Wetherspoons are high in sugar and carbohydrates. It’s best to skip dessert or consider bringing your own keto-friendly treat.
Can I eat the coleslaw at Wetherspoons on keto?
Coleslaw can be tricky as it often contains sugar. Check the nutritional information if available, and only have a small portion if you’re unsure.
What’s the best way to ask for modifications to my meal?
Be polite and specific when ordering. Ask your server to hold the high-carb items and request extra butter or olive oil for your salad or vegetables.
Are the sauces at Wetherspoons keto-friendly?
Most sauces are not keto-friendly due to added sugar and starch. Opt for plain butter, olive oil, or ask if they have any sugar-free options.
The Bottom Line
Enjoying a ketogenic diet doesn’t mean you have to avoid eating out. With careful planning and smart choices, you can find suitable options at places like Wetherspoons. Focus on protein, healthy fats, and low-carb vegetables, and be mindful of hidden sugars in sauces and drinks. Remember to check the nutritional information when available and don’t be afraid to ask for modifications to your meal. If you’d rather not do the macro maths yourself, the automatic meal planning feature does it for you on Google Play and the App Store.
References
- 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
- 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
