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How To Eat Out On Keto

How Do I Eat Out With Friends & Stick To Keto?

The first thing I get asked from clients before starting out on the keto diet is; “but will this fit in with my life? I don’t want to give up my social life for a diet.”

This is where eating keto blows all other “diets” out of the water… It’s a lifestyle, not a diet. Once you start eating keto and become more in tune with your body and how good it feels, you won’t ever go back to carb binging.

I’ve never had an issue ordering keto meals at restaurants, so rest assured, eating out doesn’t have to lead to complexity and frustration, or even checking the menu ahead of visiting. Just sit back and enjoy!

Here are some tips to help you get your Keto-cap on for your next restaurant visit:


  • The nicer the restaurant, the easier it is to make substitutions.
  • Restaurants that usually have dairy-free or gluten-free menus or options are usually pretty good when you want to swap the carbs for fats.
  • It’s easiest when you choose meat or fish dishes, swap the carbs for extra veg or order veggie side dishes
    Add fat! Ask if they serve real butter and lather it on your veg or meat. Ask for extras like, avocado, bacon, fried eggs, olive oil or olives.
  • Only a true keto pro would carry MCT oil in their bag – take it with you and add it to your food, or coconut oil and you’re set!
  • Watch out for the sugar loaded sauces and dressings, swap for olive oil.
  • Opt for water with fresh lemon or soda water and fresh lime juice with your meal.
  • For breakfast, if the restaurant serves bacon and eggs, you’re sorted! Omelettes, absolute win!


BREAKFAST: 4 eggs sunny side up with 2 sides of bacon and house-made mayonnaise (made with olive oil) or real butter or olive oil. Smashed avocado with chilli flakes drizzled in olive oil and poached eggs or an omelette.

LUNCH: the highest-fat burger on the menu, swap the fries for a double order of slaw (made with dairy-free ingredients like oils) or if the slaw is loaded with sugar, ask for a lovely green side salad with olive oil. Check that the beef patty is just meat (no oats, wheat germ or other fillers), then ask that the bun be replaced with a extra lettuce to wrap the burger.

DINNER: the highest-fat steak on the menu (New York strip, fillet mignon, T-bone, ribeye), grilled salmon or dark meat covered in real butter (ask your server) or olive oil, with a side of avocado and green veg. Choose fatty proteins like Salmon, duck, lamb or pork short ribs (watch out for the sugar-loaded sauce). Fat is where toxins are stored, so if the meat quality is questionable, opt for lean meats and add fats like olive oil, garlic butter or avocado instead.

Sophie Laura

Hi! I'm Sophie (Easy Keto Lifestyle). I'm a Certified Nutrition Coach and I help women who struggle with their weight to radically transform their health and body, by living a simple yet delicious ketogenic lifestyle.

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    1. Absolutely not no. You do not need to drink exogenous ketones to get into ketosis – your body produces ketones endogenously when you reduce your carb intake and up your fats. They’re ridiculously expensive and they tell people that they can drink ketones and still eat carbs to lose weight – there is absolutely no evidence that they help weight loss and actually they may even hurt your efforts. Keto Max, Pruvit and the likes have made millions off the back of this marketing message and it’s a scam. Save your money, eat a whole-food keto based diet properly and lose weight healthily

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