Eating out can be one of the trickiest parts of following the Banting lifestyle, but it doesn’t have to be. With a little planning and knowledge, you can enjoy dining out while still sticking to your low-carb, high-fat goals. Whether you’re grabbing a quick meal or enjoying a fancy dinner, these tips will help you stay on track without feeling restricted.
- Do Your Homework: Research the Menu Ahead of Time
One of the best ways to avoid feeling overwhelmed when you’re out is to check the restaurant’s menu before you go. Many restaurants now offer their menus online, so take a look at the options and see what’s Banting-friendly.
- Look for dishes with healthy fats, proteins, and low-carb vegetables.
- Avoid anything breaded, fried, or served with sauces that likely contain sugar or hidden carbs.
- If unsure, don’t hesitate to call the restaurant and ask questions about ingredients or meal preparation.
- Customise Your Order
Don’t be afraid to ask for modifications. Restaurants are often willing to accommodate dietary preferences and restrictions.
- Ask to swap out starchy sides (like fries or mashed potatoes) for low-carb options such as steamed vegetables or a side salad.
- Hold the bread: Many meals come with unnecessary bread or croutons—politely ask to have those left off your plate.
- Double up on fats: Request extra butter, olive oil, or avocado to boost the fat content of your meal.
Most chefs are happy to adjust meals to suit your needs, so don’t hesitate to personalise your order.
- Stick to Simple, Whole Foods
When in doubt, stick to the basics: meat, fish, and vegetables. These are the cornerstone of any Banting meal and can easily be found on most restaurant menus.
- Grilled meats like steak, chicken, and fish are usually a safe bet.
- Opt for vegetables like spinach, broccoli, or leafy greens, and ask for them to be steamed or sautéed in butter.
- Avoid starchy vegetables like potatoes, corn, or carrots, which tend to be higher in carbohydrates.
- Be Cautious with Sauces and Dressings
Many sauces and dressings are loaded with hidden sugars, flour, or cornstarch, making them high in carbs. Ask for your food to be prepared without sauces, or request them on the side so you can control how much you use.
- Stick to simple dressings like olive oil and vinegar, or ask for a slice of lemon to squeeze over your salad or grilled vegetables.
- Butter or ghee is also a great choice for flavor without the carbs.
- Choose the Right Beverages
It can be easy to forget about the carbs hiding in your drink, but many beverages are loaded with sugar. Stick to these low-carb drink options:
- Water (sparkling or still) with lemon or lime.
- Black coffee or tea without sugar.
- If you’re drinking alcohol (remember our Eleventh Commandment) opt for dry wines or spirits like gin, vodka, or whiskey, but avoid mixers with sugar such as tonic water.
- Plan for Social Situations
Dining out often comes with social pressure, especially when friends or family aren’t following a Banting lifestyle. Stay focused on your goals and remember that you can still enjoy the experience without derailing your progress.
- Share your goals: If you’re eating with friends, let them know about your Banting lifestyle. This will help them understand your choices and avoid peer pressure.
- Eat before you go: If you’re unsure about the restaurant’s options, or you’re eating with people you don’t know very well, eat a small Banting-friendly meal before you go so you aren’t starving and tempted by unhealthy options.
- Focus on the experience: Remember, dining out is about more than food. Enjoy the company, the atmosphere, and the occasion.
- Don’t Be Afraid to Say No
If a dish doesn’t fit within your Banting lifestyle, don’t feel pressured to eat it. Stick to what you know works for your body, and if you’re ever unsure, it’s okay to politely decline certain foods.
- Politely decline bread baskets, chips, or high-carb appetisers.
- Skip dessert or ask if the restaurant offers a sugar-free option, such as a cheese plate.
- Keep an Eye on Portions
Even if you’re eating Banting-friendly foods, restaurant portions can be larger than what you would typically eat at home. Listen to your body and stop when you feel satisfied.
- Eat mindfully: Focus on the flavors and textures of your food, and enjoy it slowly.
- If the portion is too large, don’t be afraid to ask for a takeaway container and enjoy the rest of your meal later.
- Look for Restaurants that Support Low-Carb Diets
More restaurants are recognising the demand for low-carb, Keto, and Banting-friendly options. Some even cater specifically to those diets! When possible, try to choose places that are known for accommodating low-carb lifestyles.
Many steakhouses, seafood restaurants, and health-conscious eateries have excellent options for sticking to your Banting plan.
- Enjoy the Experience
Lastly, remember that dining out is about more than just food. Enjoy the experience, the company, and the ambiance. Banting is a lifestyle, not a restriction, so focus on how great you’ll feel knowing you’ve made choices that support your health and goals.
Eating out on Banting doesn’t have to be stressful or restrictive. By planning ahead, making smart choices, and staying confident in your lifestyle, you can enjoy a delicious, satisfying meal without sacrificing your health goals. Remember, sticking to Banting is about finding balance and making choices that make you feel great in the long run.
Next time you’re heading out for a meal, keep these tips in mind, and enjoy the best of both worlds—great food and great health!
