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Ep 42: Cafes, Coffee & Cravings: How to stay Low Carb When Eating Out

Show Notes

Trying to lose weight but struggling when eating out at cafés? In this episode, I talk about one of the biggest challenges people face when starting a low-carb lifestyle — navigating café culture without feeling deprived or “different.”

After a conversation with a client who was loving her low-carb meal plan at home but feeling completely overwhelmed at cafés, I decided to unpack the biggest blood sugar traps hiding in coffee shops and share practical low-carb café strategies that actually work in real life.

I cover:

  • Hidden sugars in café drinks
  • The blood sugar roller coaster created by common café foods
  • The psychology of emotional eating and social pressure
  • My favourite low-carb café meal ideas
  • Simple coffee swaps that can dramatically reduce sugar intake
  • How to stay consistent with weight loss while still enjoying social outings

If you’ve ever walked into a café determined to stay on track and ended up face-to-face with muffins, banana bread and cravings, this episode is for you.

What You’ll Learn

  • Why café food can trigger cravings and blood sugar spikes
  • The surprising amount of sugar in popular coffee orders
  • The best low-carb café breakfast and lunch options
  • How to order confidently at cafés without feeling awkward
  • Why planning ahead makes eating out so much easier
  • My mindset approach to getting back on track after an indulgent meal
  • How to make low-carb eating sustainable for life

Key Moments

  • Why cafés can feel like a “danger zone” during weight loss
  • The hidden impact of liquid calories and milk sugars
  • How blood sugar spikes lead to hunger and afternoon crashes
  • The emotional side of café eating and social pressure
  • My favourite café food swaps and ordering strategies
  • The best low-carb coffee options
  • Why perfection isn’t necessary for long-term success
  • The importance of the 80/20 mindset with weight loss

One Action You Can Do To Start Now

Before your next café visit, look at the menu online and decide in advance what you’ll order.

Having a simple plan removes stress, reduces impulsive choices, and helps you walk into the café feeling calm, confident and in control.

LINKS:
➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE
➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE
➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE
➡️Check out all my recipes and resources on the Why Weight Academy Website HERE

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