1-866-FOR-KETO | page 1 of 7CompletelyKeto7 Secrets to Staying Keto On the Go

Dr. Harlan Kilstein

ON THE GOTO STAYING KETO

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DisclaimerWelcome and we’re excited to have you with us on this journey. All of the information provided in the book and on the Website located at https://completelyketo.com is intended solely for general information and should NOT be relied upon for any particular diagnosis, treatment, or care. This book is not a substitute for medical advice. The book and website are only for general informational purposes.

The information contained in this book is not a substitute for medical advice or treatment, and again the author strongly encourages patients and their families to consult with qualified medical professionals for treatment and related advice on individual cases.

Decisions relating to the prevention, detection, and treatment of all health issues should be made only after discussing the risks and benefits with your health care provider, considering your personal medical history, your current situation and your future health risks and concerns. If you are pregnant, nursing, diabetic, on medication, have a medical condition or are beginning a health or weight control program, consult your physician before using products or services discussed in this book and before making any other dietary changes. This diet is not recommended or supported for those under the age of eighteen. By using this book, you represent that you are at least eighteen (18) years old and a United States resident.

The authors cannot guarantee that the information in this book is safe and proper for every reader. For this reason, this book is offered without warranties or guarantees of any kind, expressed or implied, and the authors disclaim any liability, loss or damage caused by the contents, either directly or consequentially. The U.S. Food and Drug Administration or any other government regulatory body has not evaluated statements made in this book. Products, services, and methods discussed in this book are not intended to diagnose, treat, cure or prevent any disease.

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7 Secrets to Staying Keto on the GoThe wonderful thing about Keto is that you can take it with you anywhere. Eating in a restaurant, dining with friends, a family celebration, or a holiday meal; they’re all simple to navigate as long as you stick to some basic guidelines.

I want you to enjoy this journey and have some fun while you’re doing it. So here are my tips for eating Keto on the go:

1. Get used to doing a bit of research before you go out so you won’t fall into a no-Keto trap.

Check out the menu of a restaurant before you go, or call up the host of a dinner party and offer to bring some Keto food if their menu doesn’t have a Keto option.

Tip: You can eat Keto almost anywhere, but a steakhouse, fish/seafood restaurant, BBQ spot, burger bar or Mexican restaurant are sure to have easily adaptable options for you.

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2. Wherever you are eating, focus on meat, cheese and veggies and you won’t go too far wrong.

Here are some suggestions:

Appetizers Entrees Sides• Chicken wings (non-

breaded, no sauce)

• Sautéed mushrooms

• Carpaccio (dressing on the side)

• Salad with meat or cheese

• Guacamole with celery sticks

• Steak

• Roasted or grilled chicken

• Pork chops

• Salmon, lobster, or any other seafood in a creamy/butter sauce

• A large salad with plenty of meat and Keto-friendly dressing

• Salad

• Broccoli

• Asparagus

• Green beans

• Sautéed or creamed spinach

• Mushrooms

• Cauliflower

3. Memorize a few basic questions and requests so you don’t eat non-Keto food by mistake:

• How is that cooked?

• Can I swap the fries for a side salad?

• Is that breaded?

• Can I have the sauce/dressing on the side?

The good news is, restaurants are becoming more used to dealing with food allergies, so if you say you can’t have grains or sugar, you’ll find that most places will try their best to accommodate you.

4. Stick to low-carb alcoholic drinks.

You can still go out to a bar with friends or enjoy a drink without feeling like a party pooper!

There are quite a few options to choose from, all the following have zero carbs: vodka, cognac, brandy, bourbon, whisky, rum, tequila, and gin. Watch out for mixers though!

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Dry wine (Pinot Noir, Cabernet Sauvignon & Merlot) has about 3 grams of carbs per 5 oz glass. Dry champagne comes in at 1.5 carbs per glass. So break out the bubbly!

5. Embrace wraps & bowls.

It’s easier than you think to eat in fast food restaurants or delis, just ask for your meat in a lettuce wrap (go heavy on the cheese and sour cream) or get your food packed in a bowl and dig in.

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6. When out and about, stock up on snacks.

If you get a hunger attack when you’re out and about and you don’t want a full meal, you need a couple of go-to snacks that will tide you over. Here’s a list of tasty snacks which you can pick up in most stores when you’re on the go, or take with you in a ziploc:

• Hard boiled eggs• Deli meats • String cheese• Beef jerky• Sardines• Macadamia nuts/Almonds• Pork rinds• Pickles and olives• Natural peanut or almond butter without sugar• Guacamole and celery sticks or cheese• Iced coffee and tea (green tea is highly recommended)

7. Shift your focus.

At all these occasions, focus on the atmosphere and the people rather than on what you’re eating. (Some people even like to eat before they go and then just nibble on veggies).

The only way to get slim and healthy — and maintain it long-term — is to follow a sustainable way of eating that fits into your life. Keto can do that very easily because it’s based on uncomplicated, natural foods. That’s why you’ll see many people in my Facebook group celebrating their one-year ‘Keto-versary’ and still loving it (while they boast a 60, 80 or 100 pound weight loss!)

Keto on the go!

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ON THE GOTO STAYING KETO