It's much easier to stay on a keto diet if you get rid of the carbs in your household. However, that isn't always an option.

Some of our clients struggle with staying keto when living with family or friends. So we've used these specific steps to help them navigate this obstacle and stay on the keto diet.

What Steps to Take When You Don’t Live in a Carb-Free Home.

Here are some simple tactics to stay keto when your family eats carbs. All you have to do is:

Step #1 Organise Your Kitchen

Identify all carbs or the most tempting carbs (for example, bread, biscuits, crisps or sweets) and put them in an 'off limits' part of your kitchen.
Create an area in your kitchen, like a cupboard or shelf, for your keto-friendly foods.

Step #2 ‘Ketofy’ Your Meals

Find keto-friendly replacements for your favourite foods and put them in your keto-designated area. For example, keto pasta or bread are good staples to have on hand.
Make meals that are easy to ‘ketofy’. You can have a weekly meal planner that includes keto-friendly options for common family dinners. For example, substituting creamed cauliflower with potatoes in shepherd's pie.

Step #3 Meal Prep Keto Snacks

Prepare keto foods in advance when possible so you are not tempted on days you want something quick to eat or don't want to cook.

We understand that resisting your favourite carbs can be tough emotionally, especially during family meals. But by following these steps, clients have been able to stick their keto meals with their family and others without too much hassle.

Last Note: Make it Easier. Don't Talk About It.

It may be the case that your friends or family are not as supportive of your diet as they should be. This shouldn't stop you from meeting your goals.

In working with clients, we have found that the best way to resolve this issue is to just "not talk about it". People generally don't like change, which is why they react badly.

So if you happen to be the one to prepare meals for your household, keep it simple. Make a keto or ketofied meal. Serve it. But don't tell them it's Keto. You'll find in most cases it goes unnoticed and you avoid any resistance.

Actionable Takeaways

Clear a cupboard or space for your keto foods and keep carbs out of reach.
Have keto-friendly replacements to substitute carbs when needed.
'Ketofy' family meals by swapping out carbs with protein, fat or fibre.
Prepare food in advance to stay keto without needing to cook.
Reduce friction by not talking about your keto diet or telling people when food is ketofied.

Need More Help?

You're not alone in this journey! If you have any questions or need more help please contact us. Leave your name and email, and one of our nutritional analysts will get back to you to help you on your fat-loss journey. We're interested to hear what you have to say.