If skipping parties, gatherings, and outings because you're on the keto diet isn't an option, there are methods to successfully manage these social situations while eating and drinking with other partygoers.
"Food is a big component of our society - consider happy hours, holidays, family gatherings, and parties." The idea is to figure out a realistic approach to keep keto while still being able to enjoy yourself in any scenario," Karissa Long, author of Clean Keto Lifestyle (CKL), told Healthline.
But, realistically, how can you accomplish that? Here are some pointers for staying on track with your ketogenic diet in various situations.
It's happy hour!
No one will notice your drink of choice if you don't proclaim your diet, according to JJ Virgin, celebrity nutrition guru and author of The Virgin Diet.
"If you want to put the happy in the hour, opt for sparkling water in a wine glass and add a little tequila," Virgin told Healthline.
She recommends sticking to high-quality biodynamic, organic wine if you want to consume wine
Virgin stated, "Dry Farm Wines is my go-to source of trustworthy, low-sugar impact wine that won't drive you out of ketosis."
Long recommends the following low-carb wines and clear liquors:
- dry red wines, such as cabernet sauvignon, merlot, or pinot noir, with 3 to 5 grams of carbohydrates per 5-ounce glass
- Dry white wines, such as Champagne, chardonnay, pinot grigio, or sauvignon blanc, have 3 to 5 grams of carbs per 5-ounce glass;
- clear liquors, such as gin, vodka, and tequila, have zero carbs.
During happy hour, Long advises avoiding away from the following drinks:
- mixed drinks and premade frozen drinks because they most likely contain sugar beers that contain gluten, which can be inflammatory, and are higher in carbs tonic water because it is full of sugar mixed drinks.
- premade frozen drinks because they most likely contain sugar beers that contain gluten, which can be inflammatory, and are higher in carbs
Lunches at work
Don't worry if you can't bring your lunchbox to a special business outing. Fitting in keto style can be done in a variety of ways.
Long recommends looking up the restaurant's menu online before arriving so you know what to order and can call ahead with questions about a specific dish.
Also, if something is labeled gluten-free, inquire if it is also keto-friendly.
"Ask whether there are any additional sugars or grains," Long advises as a food investigator.
Virgin recommends ordering a salad once you've arrived at the restaurant.
"However, the'sundae' toppings, which are high in hidden sugars, should be avoided." Sugary sauces, croutons, and dried fruit are among them," she explained.
Here are some more of Long's pointers on making snap decisions:
- Protein-rich foods, such as eggs, steak, or salmon, should be the focus of your meals.
- To complete your meal, including healthy fats and vegetables.
- Replace carbs and grains on your dish with a salad or extra vegetables.
- If ordering a sandwich or burger, lettuce wraps can be substituted for the bun.
- Sauces and condiments containing sugar or flour, such as ketchup, salad dressing, cocktail sauce, BBQ sauce, honey mustard, gravy, and marinara, should be avoided.
- Mustard, salsa, guacamole, mayonnaise, bearnaise, and hollandaise are all keto-friendly.
"Just peel off the bread for a keto-friendly meal," Virgin recommends if your work lunch is in the conference room and a sandwich plate is supplied.
Parties and get-togethers
Virgin advises that if you receive an invitation to a party, you should contact the host before going.
"Begin by informing the host that you're on a diet and have certain dietary requirements. If they can accomodate, that's fantastic! If not, prepare a healthy lunch ahead of time or offer to bring a dish to share," she said.
Long agrees, and gives the following advice for addressing the host if you're stumped:
- Let the host know that you're on a ketogenic diet, which excludes grains and sweets.
- If you don't want to admit you're on a diet, explain that you're having stomach problems and must avoid wheat and sugars.
- Bring a keto-friendly food to share with the rest of the guests.
- Feel free to say, "No, thank you," and don't feel compelled to create excuses for why you aren't eating.
- Do not feel obligated to eat something you dislike only to impress the host or avoid shame.
- Have a good time and don't worry.
Long agrees, and gives the following advice for addressing the host if you're stumped:
- Let the host know that you're on a ketogenic diet, which excludes grains and sweets.
- If you don't want to admit you're on a diet, explain that you're having stomach problems and must avoid wheat and sugars.
- Bring a keto-friendly food to share with the rest of the guests.
- Feel free to say, "No, thank you," and don't feel compelled to create excuses for why you aren't eating.
- Do not feel obligated to eat something you dislike only to impress the host or avoid shame.
- Have a good time and don't worry.
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