Have Yourself a Merry Little Keto Diet
Tabitha May explains how to keep to your keto diet during the holidays.
Chestnuts roasting on an open fire and some homemade pumpkin pie - we all know how a turkey and some mistletoe will help to make the season bright. If there is one thing all your favourite holiday songs have in common, it is food. So, how do you stay healthy and in shape during the most savoury time of year?
The answer is: with the keto diet.
The Benefits of Keto
The keto diet is a firm favourite because it is easy to follow and effective. More formally known as the ketogenic diet, this diet encourages you to get more calories from protein and fat, and less from carbohydrates.
The point of the keto diet is for your body to begin the process of ketosis. This starts when you consume less than 50 grams of carbs per day, and your body no longer has quick fuel to use. It then starts to break down proteins and fats instead, known as ketosis, which helps you lose weight.
Losing weight is not the only benefit of the keto diet. There are several reasons why people like you are dying to learn how to get in shape with the keto diet.
- The low-carb aspects of keto significantly reduce your appetite, which is what everyone wants in the end. When your appetite is still high, this makes individuals give up on their diets.
- The low-carb aspects of keto also help you lose more weight at first. This can be encouraging for first-time dieters.
- The low-carb aspects also make you lose more weight in your abdominal cavity. Otherwise known as the problem area, this is where everyone wants and needs to lose weight.
- This diet helps increase levels of good cholesterol, also known as HDL cholesterol.
- The keto diet reduces blood sugar and insulin levels, making it ideal for individuals with diabetes.
- The keto diet can often lower blood pressure, decreasing the risk of heart failure, kidney disease, and even strokes overall.
How to Stay Keto During the Holidays
Proper dieting does not exactly lend itself to the holiday season, but the truth is, it can be done.
While you may be surrounded by the most festive-looking sweet treats and carbs that are practically just begging you to eat them, you do have the power to refrain.
Because it is the holidays, it does not mean it is the wrong time to start a new diet, specifically the keto diet. With a few simple tips and tricks, you can learn how to get in shape and stay in shape with the Keto diet, even during the most appetizing time of year.
Bring something to the table
Fortunately for you, this is not an uncommon practice during the holidays. It is always nice to bring a dish to the table of your host or hostess. Since you are on the keto diet, make it a dish that works well for you. Some of the most recommended plates are green veggies that have less starch, such as broccoli broth-based soups, or even mashed cauliflower which is always a hit.
Eat before you go
This might as well be the number one rule of staying keto during this time of year. Do not risk being hungry and reaching for those empty carbs; crackers, chips, and cookies will not do your diet any good. If you eat a keto-friendly meal before the party or potluck, you will not be as hungry. Then you can only eat small portions of the foods that are keto-friendly on the table.
Avoid naysayers
There is no doubt your Great Aunt Janice will have something to say about you ‘not eating’. Naysayers alike will find the time to comment on your appearance or tell you to indulge because it is the holidays. Have some polite yet robust responses already prepared. Explain that you are doing your best to better yourself and your health, and healthiness never takes a holiday.
Play it safe
There is nothing scarier than hidden carbs, which will likely be in your meatballs, dressings, and sauces. If you are not sure what exactly is out on the table, play it safe. The deli and veggie trays are always safe choices.
Spend your carbs wisely
The best thing about the keto diet is that you do get some carbs, so choose them wisely. All it takes is a little measuring to ensure you have the portion control, then go ahead and dig into that pie or those potatoes. Remember that alcohol is also considered a carb/sugar. It would help if you avoided beer and sugary mixers.
Tip: Do not forget that your alcohol tolerance will also likely be lower on the keto diet. If you are drinking, drink water just as frequently, otherwise, you will be surprised how quickly it hits you.
Gather, do not guzzle
Just because there is a lot of food during the holidays, it does not mean you are required to eat it all. Truthfully the holidays are more about gathering than eating. If you can focus on non-eating activities, the easier it will be to stay on your diet.
Have an eating buddy
It is true when it comes to your diet during the holidays; there is safety in numbers. If there is someone who is also on the keto diet, or on any diet for that matter, find them, talk to them, and help each other avoid cheating on your diets.
Stay hydrated
If you keep a glass of water in your hand at all times, you will stay distracted and full. This is one of the best ways to avoid overeating or eating the wrong foods.
Exercise and Keto
Of course even after you have stayed true to all these tips and tricks, there is nothing better than getting in a little exercise after the holidays.
Exercise and the keto diet are exciting combinations. Since the keto diet can completely transform the way your body works, and even your brain, it is wise to learn how to get in shape with the keto diet from experts.
Keep in mind that your brain primarily runs off glucose which comes from carbs. On the keto diet, as your body breaks down fats in your liver, it will produce ketones. These ketones will then be the ones to fuel your brain.
So first things first, once you begin the keto diet, take it easy. You might feel like you, or more specifically, your brain is in a fog, which is not recommended for fast-thinking exercises such as intensive rock climbing.
These are the other most essential rules to follow when eating keto and exercisingAgain, take it easy
Although you might only feel foggy for the first few days, after that the keto-flu hits. This is a common phenomenon reported by most individuals who try the keto diet. During the first few weeks, your body will not feel right. This, along with trying a new exercise or training too hard, is not recommended.
Never under-eat
Once you are fully up and running, you can commit to a regular exercise routine, be sure of one thing: NEVER under-eat. Even if your body does not feel particularly hungry, before a workout, you should stock up on a few extra snacks and proteins. The fact is that the keto diet can have an appetite-suppressing effect, so you might not even know you are hungry. Your exercises will be cut short and not be as impactful if you do not eat enough.
Never under-eat your fats
There is nothing more important in the keto diet than fats. If you do not consume the right amount of fats, you are essentially doing a completely different diet. Without the fats you risk being endlessly hungry, losing muscle mass, and not being able to keep up with your diet.
Reach your goals faster
Intensive studies on the keto diet indicate that it increases the body’s ability to burn fat, even while resting. With the right amount of exercise, even without overdoing it, you might find you can reach your body and weight loss goals even easier.
Always listen to your body
The keto diet is not for everyone. It is one thing to feel bad within the first few weeks, but if you continue to feel dizzy and exhausted, you might have to reconsider. You can try adding a few more carbs to your diet, but this might be an indicator that it is not the diet for you.
Regardless of what time of year it is, the keto diet can keep your body and your health in perfect harmony, all you have to do is listen to it.
Listen to the way it tells you to stay away from those brightly-coloured Santa cookies, or the way it tells you that exercise is too much.
The keto diet is highly preferred for a reason. It delivers fast, healthy, and long-lasting results, so that this holiday season, you do not have to risk comparing bellies with the big man in red himself.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MAY, T. (2019) Have Yourself a Merry Little Keto Diet [WWW] Available from: https://www.brianmac.co.uk/articles/article514.htm [Accessed
About the Author
Tabitha May was a Sports Therapist at Long Island Physio & Rehabilitation in Westbury, New York for more than 15 years. She believes that Keto is the prime solution to healthy weight loss and more with proper research, medical acknowledgement, and application.