Eating out can be challenging for those on a keto diet. In particular, where you’re eating out with friends and family or in any other social situation. This can come with pressure to eat foods that are not ‘Keto Friendly’. Often people avoid eating out while on a keto diet because:
They believe there will be no keto options for them to eat.
Restaurants will not cater to their keto diet.
Friends and family will give them a hard time for wanting to stay keto.
Tactics for Overcoming Negative Pressure When Eating Out.
Knowing how to navigate eating out can make your keto lifestyle much easier. This is why we have come up with three tactics to help keep you on track.
Tactic 1: Take the Lead in Food Selection
Whether you are eating out at a restaurant or a family picnic or a dinner party with friends, make sure to take the lead. This could mean choosing a keto-friendly restaurant or preparing keto-friendly foods to bring to the event. You don’t need to mention you’re doing this, just do it.
Tactic 2: Customise your Plate to Keto-fy It
When eating at restaurants it may seem like there are no keto options when first looking at the menu. However, you can always customise your plate by choosing protein (meat or fish) and swapping the carb elements (potatoes, bread) for a keto-friendly fibre options (green vegetables, salad). Extra Tip: Most sauces contain carbs or sugar - so it’s best to ask them to hold the sauce also.
Tactic 3: Don’t Bring it Up
At times bringing up that you can’t eat certain foods (e.g. carbs) or you follow a specific diet (e.g. keto) only creates more negative pressure from friends and family. To avoid this simply eat the keto-friendly foods available to you without mentioning it. In most cases, you’ll find people don’t even notice. When you don’t make it an issue, they don’t.
Actionable Takeaways
Take control when eating out and choose the restaurant or otherwise take the lead to ensure you have accessible keto friendly options.
Ask to switch up the menu to create keto-friendly meals when dining at restaurants.
Don’t tell anyone you are on the keto diet or mention why you’re making specific food choices when out. If you don’t bring it up, they’re isn’t a reason to give you push back.