Are you worried about being able to stay keto through the holidays? Are you trying to decide whether tradition is more important than macros?

It is almost halfway into December, and for so many this means holiday events, office treats and dinner parties are abounding. Before choosing to adopt the keto diet, the holidays may have represented a time to indulge and eat a lot of food we otherwise would restrain from. So…what do the holidays look like on keto?

Staying keto through the holidays is 100% personal preference. Some people choose to let loose those couple times a year and indulge in their favorite meals whilst drifting off into nostalgic dreamland. Others embrace their lifestyle in its entirety and eat only what aligns with their diet.

Neither way is right or wrong.

Is There A Better Way To Indulge?

The good news is the holidays can be whatever you make them this year. If you want to indulge and eat a few sweets, that’s okay! If you’d like to keep to your keto diet and avoid carbs, there are a plethora of keto friendly options on most every dinner table, not to mention the keto recipe renditions of all your carb-filled favorite treats.

What is important, is ensuring YOU are comfortable with your decision.

Can You Indulge?

It is important to note some are able to get away with a little carb loading, while for others eating carb-laden foods may have more serious consequences. Those with diabetes, high blood pressure or severe insulin resistance are sensitive to changes in blood glucose, and should monitor levels closely. Those who are not dealing with a metabolic imbalance may be able to indulge and bounce back quite quickly. Listen to your body and always consult a doctor if you have concerns!

Whether you plan to indulge a little or be as strict as possible, there are a few simple strategies to get you through the holidays this season, no matter where you find yourself on your keto journey.

Start Your Day Keto

The way you start your morning sets the bar for the rest of the day. Even if you plan to enjoy a glass of wine with dinner, starting your morning with a high-carb meal can set off your blood sugar levels right from the start. Stick to a keto-friendly or low-carb breakfast and you’ll feel more balanced even with the extra carbs in the evening.

Don’t Snack

Like a high-carb breakfast, snacking too much can set you up for over-indulging, even when you have chosen to enjoy a treat or two. When you snack, your body is unable to bring blood sugar levels back into the ideal range as you constantly feeding your system (and therefore raising insulin). By sticking to eating at meal times you are allowing our body to regulate itself more effectively.

Aim For Low-Carb

Your holiday party may not be stocked full of keto-friendly foods, but there is a high probability that you can nibble on some low-carb options. The cheese platter is, more often than not, a pretty safe bet for cheese (of course!), but also for other low-carb foods such as nuts and meats. Just stay clear of candy-coated nuts, dried fruits, and cured meats you suspect may have added sugar!

Another low-carb holiday party go-to is the veggie platter. Lucky for you, this usually gets the least attention by guests, thereby giving you full access to it. Stick to the low-carb vegetables options such as broccoli, cauliflower, celery, and cucumber. If your event is serving dinner, opt for the meats or any salads (without sugar-loaded dressings), and low-carb vegetables. Things to stay away from are the mashed potatoes, any bread/pastry-like foods, sauces, and, of course, the sweets. Sticking with low-carb as opposed to ditching the diet completely will make transitioning back into ketosis much easier.

Prepare, With Options

If you are uncomfortable not knowing what food options will be available at your holiday gathering, prepare some food in advance. Better yet, prepare a keto-friendly dish to share with everyone! Take a high-fat dip to pair with that veggie platter and a salad dressing you can pour on any dry salads to avoid sugary dressings. You can also pack some snacks such as high-fat nuts (e.g. macadamia nuts) to graze on throughout the evening. Additionally, medium-chain triglyceride (MCT) oil is another option. Fill a small jar with MCT oil to take with you and use on any dish or in beverages.

The popularity of the ketogenic diet has made it simple to find recipes that anyone can enjoy. Consider making a ketogenic dessert to bring and share so you can “indulge” too, while also preventing you from caving into the temptations of sugar-laden treats.

Be Mindful With Alcohol

Alcohol isn’t generally conducive to living a ketogenic lifestyle, and if you have no problem abstaining from it completely, that is your best option. If having a drink in your hand makes you feel more comfortable in a crowd, take club soda and sliced lemon with you; this will help you feel less segregated. With all this said, celebrations may be times when you can make exceptions (within reason). There are ways to enjoy a drink or two and stick to your goals; you simply need to be aware of what to look out for. For wines, opt for the driest you can find, white or red, and avoid sweet wines such as rosé. Most liquors are acceptable on their own or enjoyed with club soda or sugar-free beverages. Beers typically contain more carbohydrates, and they should probably be limited to one. If nutrition labels are available, check to see what the lowest-carbohydrate beer options are. Coolers and ciders are to be avoided due to their high sugar content.

Incorporate Intermittent Fasting

After a night of indulging, some find it beneficial to start the next day with a fast. Even eating in a shorter window may help you control your ketone and blood sugar levels. Studies have shown eating in a shortened window has a positive effect on weight management. If your body allows it, skip breakfast or choose to fast all the way until dinner to help your body burn through a little excess glucose in the morning and during the day.

Stay Upbeat

It can be difficult to gain the support of those around you when your dietary choices are perceived as something as radical as a ketogenic diet may seem to some. You may even be tempted to ditch the diet for the sake of your peers or those family members who just won’t back down from having you try “just one bite.” Be prepared to explain to others what the ketogenic diet is and why you follow it. Remember that there is no one-size-fits-all diet, and it is perfectly fine to have different views from others. Just stay true to yourself, remember your “why,” and stay positive, because there is nothing worse than engaging in a debate over food choices!

If sticking to the keto lifestyle over the holidays is important, try starting each day by reviewing your health goals. This can be a powerful form of mindfulness to help root you in your goals and encourage you to stick to them throughout the day.

Avoid the guilt trap

It happens to most everyone. You had goal in mind for your eating and for whatever reason (maybe a delicious slice of home-made pie was too much to resist) you didn’t stick to the goal. THAT’S OKAY! You are human, and it is fruitless to expect to be perfect all the time. There is a lot more to consider when looking at cravings, and it’s not only about willpower. Forgive yourself and start clean the next day. 

Don’t Overthink It….

If you take into consideration some, or all of these recommendations, there is no reason to be stressed or anxious about your chosen dietary path as you enter into the holidays. You are following a ketogenic diet to improve your health, right? Well, being kind to yourself is part of healthy living, and sometimes that means accepting that your diet can’t always be perfect. Remind yourself that you can always get right back into the swing of things; a few days of indulging does not mean you have “failed.” There is more to health than simply what you put in your mouth, so do the best you can, be prepared, but most importantly, don’t get down on yourself if things don’t go as planned. Instead of focusing on your food options, focus on enjoying your time with loved ones over this holiday season.

The holidays are the most wonderful time of the year, and your diet shouldn’t change that for you.