Following the keto diet can be quite straightforward. Think about it, the main thing to remember is to restrict carbs. If you manage to consistently restrict carbs, you shouldn’t have any trouble entering ketosis. However, the impact this change can have on your social life is rarely talked about.
While the principles of the keto diet are fairly straightforward, integrating them into your everyday life can prove surprisingly challenging. From our experience, one of the most difficult aspects of the keto diet is the impact on your social life.
In this article, we’ll outline why maintaining a social life while on keto is challenging and explore strategies to overcome these challenges. Without further ado, let’s dive in!
Table of contents
The keto diet and your social life
What is the keto diet?
The keto diet is a low carbohydrate diet used to initiate the metabolic state of ketosis. In practice, this means eliminating starchy carbohydrates completely and relying primarily on healthy fats and proteins. Lower carb vegetables, like cucumbers and leafy greens, can still consumed and are encouraged for fibre as well as vitamins and minerals.
Keto can impact your social life
But if you’ve been following the keto diet for any amount of time, you’ve probably noticed how it can impact your social life. Food and drink are key parts of socialising and certain cultural norms can significantly influence what you eat and drink. As a result, you may find it more difficult to socialise in the same way you used to.
But why exactly does keto impact your social life?
Why is it challenging to maintain a social life while on keto?
1. Dining out challenges
Few keto options
Dining out on the keto diet comes with its fair share of difficulties. Unfortunately, most restaurants don’t design menus with the keto diet in mind. This means fewer keto options, which can limit your ability to join your friends for a meal.
This is especially challenging if you choose to dine at a restaurant that serves carb-heavy cuisine. For example, Italian food tends to focus on pizza and pasta, meaning you’ll likely struggle to find keto-friendly options.
>> You can read more about dining out on keto in this article
Hidden carbs
Another challenge associated with dining out is the associated hidden sources of carbs. Sauces, marinades and salad dressings may all seem relatively keto-friendly on the surface. However, many of these contain added sugar in order to improve the flavour. This could mean you’re eating non-keto foods without even realising it!
>>Check out our guide to avoiding hidden carbs on the keto diet
2. Peer pressure
Remember your parents telling you not to go along with peer pressure? Well, unfortunately this doesn’t end when you’re an adult. Humans are deeply social creatures, which means we crave acceptance by our family, friends and society overall. Therefore we’re all susceptible to peer pressure.
Endless questioning
When you first start the keto diet, your friends and family will probably have lots of questions.
“Why are you follow this diet?”
“I thought all that fat was bad for you?”
“Why is it so restrictive? That doesn’t sound very fun”
Switching to keto can be challenging enough without all the burdensome questions. At first you may be excited to share your journey. This can quickly become tedious however, especially when you’re asked the same questions over and over again.
“Just have one”
What’s worse than the questioning is being constantly tempted by your friends and family.
When we first started our keto journey, it was common place for friends to suggest “just have one” or “just try one.” This can apply to both non-keto foods as well as drinks. Constantly having to face the temptations of friends and family can quickly weaken your resolve and have you cheating on your diet.
Consistency is the most important part of any diet, so navigating peer pressure is a really important part of a successful keto journey.
3. Alcohol and drinking
In the UK, drinks after work is quite deeply entrenched in the culture. All you have to do is look on a map and you’ll quickly see the country is riddled with pubs! (Drinking is also a big part of social life in many other European and North American countries)
As you may have read in our guide about alcohol on the keto diet, alcohol is a tricky subject to negotiate. While pure alcohol itself doesn’t contain any carbohydrates, it can pause ketosis and should therefore be consumed in moderation[1].
Drinking is a big part of socialising in many cultures and can therefore be a real challenge when starting your keto diet. Socialising often centres around alcohol which means you can easily be tempted to slip back into old habits.
While alcohol itself does not contain carbs, many popular alcoholic beverages do. For example, your typical pint of beer or cocktail can easily contain upwards of 20g of carbohydrates, making it unsuitable for the keto diet[2].
>>Check out our guide on the best alcoholic drinks to consume on the keto diet
4. Lack of understanding
While the keto diet has gained many advocates and risen in popularity, most people still only have a very basic understanding of the diet.
This lack of understanding can make it more difficult to explain your lifestyle choice to your friends and family, which can feel exasperating at times. While it’s great to educate people about the keto diet, some people worry that it can come across as “preachy.” This means you may decide to steer clear of talking about your diet.
Unfortunately, this leads to a vicious cycle and keeps people ignorant about the benefits of the keto diet. Perhaps worse, a poor understanding of the keto diet can make people judge the diet without fully appreciating what it entails.
5. Temptations
Just because you’re on keto doesn’t mean you won’t have cravings for carb-rich foods. In fact, one of the hardest things to overcome while following keto are the cravings for foods such as pizza, cake and ice cream.
But why does this impact your social life?
Well, most people socialise around food and drink in restaurants, bars and cafes. So even if you’re trying to stick to your keto diet and your friends are onboard, you’ll be surrounded by temptations. Being constantly surrounded by temptations is no picnic and you’ll need to be vigilant and exercise some willpower to ensure you don’t give in to your cravings.
6. Feeling isolated
As mentioned, humans are social creatures who crave acceptance and belonging. But if you’re the only one among your friends or family following keto, it can quickly turn into a lonely experience.
It’s not uncommon to feel slightly isolated when on the keto diet and there are a few reasons for this.
- Firstly, if you’re the only one following keto, it can feel slightly more difficult to “fit in”
- As mentioned, temptations are all around you when going out to socialise. This can mean you end up skipping social events or leaving early to try and avoid them
- There’s no one to share your struggles with who can relate to your experience
Put together, these reasons can make the keto experience more isolating, which needs to be addressed in order to have a sustainable diet and lifestyle.
7. More expensive options
With the current state of the economy, its more important than ever to budget responsibly. Having said that, the price of going out on keto represents another hurdle.
For example, if you’re going out to a restaurant to socialise with friends or family, your options are likely to be more limited. While dishes such as pasta and pizza can be quite affordable, keto-friendly options such as steak tend to be more expensive.
Most restaurants have salad options, but if we’re honest, we’re not going out to dinner for a salad. Steak, grilled chicken and lamb chops are some keto-friendly options that can be found at a number of different restaurants. Unfortunately, these tend to be on the pricier side.
Similarly, if you’re headed out for drinks with friends, your choices will have to be restricted to pure spirits. For the same volume of alcohol, you’ll end up paying a premium for spirits. This can make going out to social significantly more expensive on the keto diet.
8. Social stigma
As much as we’d like to believe that the world is a really understanding place (and many people are super understanding!), there can still be a stigma associated with deviating from the norm.
We’ve spoken to many people who feel embarrassed about talking about their keto diet or feel that other people may judge them for it. As a result, they’ve kept their diet to themselves and tried not to bring it up in conversation.
The added stress of having to hide your diet and fear of being judged can have a significant psychological toll. Ultimately, if you feel stigmatised, you’re less likely to stick with your diet. Moreover, who wants to constantly hide a significant part of themselves?
9. Feeling like a burden
Many people have really understanding friends and family who want to support them on their keto journeys. However, this can also be a double-edged sword.
Even if your friends are accommodating and supportive of your diet, you may still end up feeling like a bit of a burden. While good friends should always support each other, it can sometimes feel that you’re restricting their options.
For example, if your friends love pizza but your diet doesn’t allow for it, your friends may accommodate your needs and go to a more keto-friendly restaurant. However, it’s easy to feel that you’re restricting your friends choices and that they have to keep accommodating for your dietary choices.
10. Not wanting to appear rude or disrespectful
We’ve spoken with many keto dieters who’ve had a particularly tough time when it comes to family meals. If your family are more traditional, it can seem quite rude to refuse to eat certain foods and meals. This inevitably means many people end up cheating on their diet, in order to respect their family.
We can’t deny that family is really important, which makes refusing non-keto family meals quite the challenge. But this extends beyond family meals. If you’ve been invited by friends and they’ve made a big effort to cook an assortment of foods, the last thing you want to do is appear rude and picky. This can lead to some uncomfortable social situations.
Why maintaining a social life is important
I’ll confess, maintaining a social life while on keto is no walk in the park. But you may ask, why is maintaining a social life so important?
1. Humans are social creatures
As mentioned earlier, humans are social creatures. This means we’re biologically designed to interact with other humans on a daily basis. Much of our ‘energy’ is due to interactions with other people. People are different of course, so the degree of socialisation required will vary from person to person. What’s clear however is that everyone needs to socialise.
2. Good release from the stresses of work and life
One of the main benefits of socialising is time to de-stress. Socialising with friends and family can provide an outlet for the stresses and frustrations of work, which can be incredibly rewarding. In addition, socialising with co-workers and discussing workplace gripes can be an amazing bonding experience.
3. Support network
If you’ve followed keto for any period of time, you’ll know that it has its fair share of challenges. A great supportive friend network can provide you with the support and guidance needed to successfully maintain your diet.
Given that socialising is so important for your overall wellbeing, by this point you’re probably worrying about the impact keto will have on your social life.
Fear not!
In the next section, we’ll go over some of the best tips for maintaining a good social life while on keto. We’ve personally tried all of these and can vouch for their effectiveness. So let’s take a look!
Top tips for maintaining a social life while on keto
1. Suggest social events centred around activites
There’s no doubt that socialising tends to revolve around food and drink. Having said that, there are also many other ways to socialise. One of the best tips we’ve found is to explore social activities centred around an activity.
This takes diet out of the equation and is a great way to explore new hobbies and activities. Why not try some activities such as hiking, cycling, football or rugby? Not only are these great activities that don’t revolve around food, they’re also a great way to exercise with other people.
2. Host an event
We’ve previously mentioned that one of the challenges of socialising on keto was not wanting to be a burden or appear rude. One way around this is to host an event yourself! This way you have complete control over the menu and can prepare keto-friendly (as well as non-keto) options for all your friends.
Sometimes taking the initiative can be a game changer. Why not try hosting an event such as a barbecue? By nature, barbecues are fairly keto-compatible, with lots of grilled meats and salad.
3. 'Bring your own' gatherings
Another great option is to suggest a ‘bring your own food’ event. This is great for several reasons. Firstly, you’ll alleviate the pressure of all the cooking falling on one person. Secondly, this will add significantly more variety to the meal as people can bring diverse dishes, much more so than a single person would be able to prepare.
And of course, you can rest assured that there will be a keto-friendly option. Worst come to worst, you’ll be the only one bringing a keto dish. This way you can guarantee that there will be something suitable for your diet. You can also take advantage of this arrangement and practice your keto culinary skills!
4. Plan ahead
Planning ahead may take slightly more effort but can save you a lot of grief and stress when going out. Fortunately, most restaurants post their menus online, so you can do a bit of research before going out. If you’re lucky, the restaurant may even post nutritional information, making decision-making even easier.
If you’re invited to a restaurant by friends or family, taking a quick look at the online menu can help alleviate any anxiety regarding suitable keto options. This way you can just relax and enjoy time with your friends and family.
If you’re the one suggesting a restaurant, check out the menu beforehand to ensure a good selection of keto-friendly options!
5. Eat beforehand
While planning ahead generally works well, there will be times where the keto options are scarce. As a result, it can be much more challenging to eat a suitable meal, leading to hunger. While a little hunger is not something to worry about, you’ll want to ensure it doesn’t lead to you cheating on your diet.
Going out to a restaurant or café where there are numerous temptations can be a real challenge, one that will be more difficult if you’re hungry. We therefore recommend eating a small meal before going out. This way you’ll be less hungry and therefore less likely to succumb to temptations.
6. Substitute where necessary
Another tip is to substitute non-keto foods wherever possible. Many meals may contain keto-friendly foods (e.g. steak or chicken breast) but with non-keto sides. In these situations you can easily ask for a substitution.
For example, if the menu stipulates steak and chips (fries), you can ask to substitute the chips for a mixed salad or steamed vegetables. This also applies to sauces. Sauces can often be rich in carbs so it’s important to ensure they don’t sneak into your diet. Try and substitute sauces for olive oil, vinegar or mayo-based sauces.
>> Check out our guide about hidden carbs on the keto diet and how they can sneak into your diet.
7. Drink moderately or find substitutes
Unhealthy as it may be, drinking alcohol is a significant component UK culture. So if you’re socialising with friends, don’t be surprised if you end up in a pub or bar.
When it comes to alcohol you have 3 options that could work for your keto diet.
Firstly, you can abstain from alcohol altogether. You can still visit pubs and bars, you’ll just have to enjoy sugar-free beverages instead. This can be a healthier option if you think teetotal could work for you.
If that doesn’t work, we suggest sticking to low carb alcoholic drinks. For example, spirits like vodka and whiskey have zero carbs. These are great options if you want to drink alcohol without compromising your keto diet. In addition, low carb beer can be an option if you’re able to find it. Remember to drink in moderation, as excessive alcohol consumption can lead to a halt in ketosis.
If you’re like us however, straight up spirits may be just a little too strong for you. In that case, feel free to blend spirits with mixers to make cocktails. While cocktails can work on keto, it’s to substitute sugary mixers with sugar-free options. For example, ditch the coke in a Jack and Coke and go for a diet equivalent.
>>Learn more about the best alcohol options on the keto diet
8. Develop a support network
Undertaking any challenge is better with a friend. And following the keto diet is no exception. Like any diet, keto has its challenges. The difference maker is sharing the journey with like minded people.
That way you have a support system in place, where you can all easily relate to each other and the challenges that you experience. It’s great to have someone to share your victories with, as well as to help pick you back up when you slip up (believe us, it happens to everyone!).
Having a support system in place can really help keep your diet on track and combat the challenges of isolation and peer pressure. It also makes socialising that much easier, with people who completely understand the dietary requirements for restaurants or get-togethers.
Try joining a facebook group for a community devoted to the keto diet.
9. Clearly communicate
We can’t understate the importance of this recommendation. Clear communication will help avoid potentially awkward situations, avoid misunderstandings and improve your social life overall.
As mentioned, one of the challenges of socialising on keto is the lack of understanding or supposed social stigma. By clearly communicating with your friends and family, you can foster greater understanding and acceptance. This will make your life much easier as you won’t have to constantly explain your dietary choices.
Getting ahead of the situation by communicating that you’re starting a new diet is the best solution. This way your friends and family can make any necessary accommodations and support you in the best way.
10. Don't feel the need to justify your choices
While explaining your diet and clearly communicating your goals is great, don’t feel the need to justify your choices.
It’s sometimes natural to try and justify your choices, especially if they deviate from what is considered ‘normal.’ However, you don’t need to justify your food preferences, as your diet is quite a personal choice. How much you disclose to friends and family is ultimately up to you.
We suggest going for a general approach talking about your health goals and the potential benefits of ketosis and the keto diet.
11. Enjoy yourself
There’s a lot of information in this article so it will take some time to get your head around everything. One really important thing to remember however is to enjoy yourself. Socialising with friends and family is a great way to relax and enjoy your time together. The last thing you want to do is ruin that experience by overthinking and obsessing over food choices.
Take a deep breath and remember to enjoy yourself (you’ve earned it!).
12. Forgive small slip-ups
At the end of the day, we’re all human. Slip ups happen and it’s just part of your keto journey. The important thing to remember is to forgive yourself for little mistakes and get back to your diet the following day. Over the long-run, small slip ups won’t have a significant impact.
As long as you’re mostly consistent, there should be nothing stopping you from attaining great results.
Final thoughts
Socialising can feel like a real challenge when integrating keto into your diet. There’s no doubt it will be more challenging than having no restrictions, but it can be done! Following the tips provided can help you overcome some of the common challenges associated with socialising on keto.
With that said, go on and give some of them a try and let us know how you get on!
