Restaurants, parties, and travel can disrupt a low-carb routine. A little planning can make food choices easier when the menu or social setting is outside your control.
Plan before you go
Think ahead whenever possible. Be aware of the situation you are entering, consider what food may be available, and decide what you may need before you arrive.
Avoid arriving hungry when tempting or triggering foods may be present. Eat before you go when appropriate, bring your own replacement when necessary, and keep something in a purse or car just in case.
At restaurants
Do not be afraid to make an order work for you. Two options are:
- If pizza is the available option, take the toppings and leave the crust.
- If one entrée does not provide enough of the foods you planned to eat, order two meals or additional protein, whatever it takes to make it through the situation.
Adapt when the available menu does not match your usual routine.
At parties and social gatherings
Social cues can prompt you to eat when you are not hungry. The combination of peer pressure, social anxiety, trigger foods, and alcohol can make a gathering difficult to navigate, regardless of where you are in the process.
A Toward Health member described hosting a graduation party and making low-carb replacements for herself. She said that having those options available helped her stay on track even when several high-carbohydrate sweets were present.
If foods you find difficult to restrict remain in the house after an event, give them away or remove them.
While traveling
For vacations and other travel, anticipate uncertain food situations, eat before leaving when appropriate, and bring a replacement or backup option when necessary. Keeping something available in a purse or car is one way to prepare.
Prepare for the next day
Plan for the following day, too. If a social situation is expected to be stressful, have food ready afterward. The day after an event can sometimes feel harder because of the effort used to navigate it, which may make it easier to let your guard down or feel entitled to a reward.
When the plan does not go perfectly
Do the best you can in the situation, and do not be hard on yourself if you slip. Refocus as soon as possible instead of responding with over-restriction. Return to the basics for a few days until appetite settles again.
Related guidance
- How to Handle Food Pressure, Set Boundaries, and Find Support
- Mastering Special Events
- Managing Cravings: The Moment After “The F-Its” Hit
If you would like support applying these strategies to your own routine, explore Toward Health Coaching.
