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I’m Looking for Keto Friendly Options when Eating Out.
The Ketogenic Diet, also known as “Keto” for short, has grown in popularity over the years as an effective way to lose weight without feeling overly hungry. The diet focuses on a high fat, low carbohydrate approach, with most meals centered around meat and low starch vegetables.While the diet may not be for everyone, anecdotal evidence is high to support its effectiveness in many individuals.
How Does the Keto Diet Work?
Typically, your liver relies on carbohydrates as a source of energy. Carbohydrates are found in foods like bread, sugary fruits, and starchy vegetables. The liver breaks down the carbohydrates in these foods into glucose, a currency of energy which can then be used to power functions within the body’s cells.
The idea behind the ketogenic diet is that, after a period of severely reduced carbohydrate intake, the liver will look to fat stores as a source of energy in place of glucose. It will begin to convert these fat stores into another form of usable energy, known as “ketones.”
When the liver runs out of carbs to convert and begins breaking down fat stores into ketones, the body is in a state of “ketosis.” It is the goal of individuals on the keto diet to maintain a state of ketosis so that the liver is continually breaking down fat.
What Can I Eat at a Brazilian Steak House if I Am On Keto?
It can be difficult to maintain a diet when eating out, especially at an all-you-can eat restaurant! Fortunately, Brazilian steakhouses like Texas de Brazil offer an amazing array of options that are keto-friendly and satisfying. They are also so delicious you will probably forget you are on a diet in the first place.
Individuals aiming for 2000 calories per day on a ketogenic diet should be getting 5-10% from carbohydrates, 10-20% from protein, and 70-80% from fats. This amounts to about 165 g of fat, 75 g of protein, and 40 g of carbohydrates for the day.
The following are some examples of tasty combinations you can enjoy at Texas de Brazil while adhering to your keto diet plan. Keep in mind that you will hit your protein goal pretty quickly at a steakhouse, so you may want to opt for higher fat vegetarian options for your other meals during the day.
Keto Meal Ideas at Texas de Brazil
Meal #1
| Food Item | Serving Size | Nutrition Information* |
| Flank Steak | 2 pieces | Calories: 260 Fat: 16 g Net Carbs: 0 g Protein: 28 g |
| Brazilian Sausage | 1 piece | Calories: 170 Fat: 14 g Net Carbs: 1 g Protein: 9 g |
| Chicken Salad | 1.5 servings | Calories: 300 Fat: 25.5 g Net Carbs: 3 g Protein: 15 g |
| Steamed Asparagus | 5 pieces | Calories: 25 Fat: 0 g Net Carbs: 1 g Protein: 0 g |
| Sautéed Mushrooms | 5 pieces | Calories: 25 Fat: 1.5 g Net Carbs: 2 g Protein: 1 g |
Total calories: 780
Total fat: 57 g
Net carbs: 6 g
Net protein: 53
Meal #2
| Food Item | Serving Size | Nutrition Information* |
| Barbecued Pork Ribs | 3 pieces | Calories: 360 Fat: 26 g Net Carbs: 3 g Protein: 18 g |
| Picanha | 1 piece | Calories: 120 Fat: 5 g Net Carbs: 0 g Protein: 16 g |
| Buffalo Mozzarella | 2 pieces | Calories: 220 Fat: 20 g Net Carbs: 0 g Protein: 14 g |
| Fresh Sliced Tomatoes | 5 pieces | Calories: 25 Fat: 0 g Net Carbs: 5 g Protein: 0 g |
| Tabouleh | 0.5 cup | Calories: 140 Fat: 14 g Net Carbs: 4 g Protein: 2 g |
Total calories: 865
Total fat: 65 g
Net carbs: 12 g
Total protein: 50 g
Meal #3
| Food Item | Serving Size | Nutrition Information* |
| Lobster Bisque | ¾ cup (6 oz) | Calories: 360 Fat: 34 g Net Carbs: 8 g Protein: 4 g |
| Bacon-Wrapped Filet Mignon | 1 piece (2 oz) | Calories: 150 Fat: 9 g Net Carbs: 0 g Protein: 17 g |
| Lamb Chops | 2 pieces (4 oz) | Calories: 280 Fat: 20 g Net Carbs: 0 g Protein: 22 g |
| Steamed Asparagus | 5 pieces | Calories: 25 Fat: 0 g Net Carbs: 1 g Protein: 0 g |
| Grilled Provolone | 2 slices | Calories: 80 Fat: 7 g Net Carbs: 0 g Protein: 4 g |
Total Calories: 895
Total Fat: 63 g
Net Carbs: 9 g
Total Protein: 47 g
*Nutrition information calculated using Nutrionix.com database.
Texas de Brazil Is Delicious and Keto-Friendly
This is by no means a comprehensive list of keto-friendly foods at Texas de Brazil or any other churrascaria. Feel free to mix and match based on your dietary requirements and tastes.Our bacon-wrapped chicken, for example, is keto friendly and delicious, as is our parmesan crusted pork loin. For more information on our menu and to prepare for your next visit, click here.
