Keto Holiday Survival Guide: Tips, Menu, & Recipe Ideas

Keto Holiday Survival Guide: Practical Tips, Menu, & Recipe Ideas was routinely transcribed by Sonix with the most recent audio-to-text algorithms. This transcript might include errors. Sonix is one of the best ways to transform your audio to textual content in 2019.

Welcome to the Ketogasm podcast. I am your host, diet educator Tasha Metcalf. Here to assist ladies such as you take cost of your keto consuming habits with out the self sabotage. Each week, be taught easy however efficient suggestions that you would be able to put into observe to rework your physique well being and well-being. We’re speaking all issues keto, diet, behavior change, mindset, self-care, and the behind the scenes of what this all appears like in actual life. Let’s dive in.

Welcome to Episode four of The Ketogasm Podcast, Easy keto with Tasha. That’s me! Today we will speak all about keto and the vacations. [Suspenseful music] But in all seriousness, the vacations do not need to be a scary or tense time for these doing keto. But I do need to speak about this as a result of it positively can really feel like that to some folks. You’re going alongside nice, you’ve got obtained a routine down, and you actually really feel in control of your consuming habits. But then there are get togethers with household, touring, workplace events, celebrations with buddies, and there is all the time meals and drinks that do not align along with your method of consuming. And we need to be part of the celebration. We need to expertise the identical issues everybody else does. Or typically perhaps we begin to really feel dangerous and we do not need to inconvenience folks by requesting one thing particular. Now most people who find themselves on any food regimen, this all goes straight out the window this time of yr like clockwork. “I’ll start again after the holidays…” Famous final phrases! And it is the identical factor each single yr. Whether it is the barrage of consolation meals seeping in from all sides, emotional consuming from being wired this time a yr, or simply desirous to take part within the conventional festivities. Sometimes it may well actually really feel like the vacations are simply slowly pulling out a thread till all of your efforts and intentions to eat in a method that aligns along with your targets has fully unravelled. And I see this occur each single yr.

It’s been actually eye opening for me as a author. I can see the visitors to my web site peter out proper across the holidays. It’s like a whole ghost city. Nobody visits my web site over the vacations! And like clockwork January comes round and enterprise as traditional, again to regular. “New year, new me! Oh my god I can’t believe I have to start all over again!” So I need to ask you, what are your plans for the vacations? Are you planning to energy by means of and persist with keto thick or skinny? Are you going to take a break? Or do you give your self flexibility for particular events? What do you assume is the fitting factor to do? I might argue that there isn’t a proper method to navigate the vacation season, however as a substitute it’s good to give attention to determining what works for you. But if you recognize me, then you definately would possibly predict that I’ll err on the versatile facet of issues when you battle with the vacations. This time of yr would not need to be all or nothing. You do not need to stop and begin once more within the new yr. And you do not have to be overly inflexible and deprive your self both… desperately pining for the vacation expertise and making your self depressing within the course of. Michael Pollan is one among my favourite authors, and he wrote in his guide Food Rules that “There’s nothing wrong with special occasion foods, as long as every day is not a special occasion. Special occasion foods offer some of the greatest pleasures of life, so we shouldn’t deprive ourselves of them. But the sense of occasion needs to be restored.” And I complete heartedly agree with this! Is each single day from October 31st to January 1st a special day? Of course not. But are there going to be events that pop up over the following few months that qualify as a special day? For positive. You simply should be sincere with your self and perhaps give your self permission to not be so overly inflexible when these instances do come. I am not suggesting you go actively searching for particular events or excuses to eat in a method that does not align along with your long run targets, however you intuitively know these are particular events the place do you see them. Are they the vacation cookies that hold displaying up within the break room at work? Probably not. Is it the gorgeous household gathering along with your grandma’s well-known house cooked dish? That’s extra prefer it! But I would like you to consider the upcoming weeks and know that you do not have to decide on all or nothing throughout this time of yr… or ever actually. Of course that is going to look completely different for everyone. Maybe it means you persist with forms of meals you usually take pleasure in on keto, however resolve to not pull out your meals monitoring app and kitchen scale on the Thanksgiving dinner desk. Maybe you retain it tremendous easy all yr and resolve to attempt one of many fancy ketofied baking recipes. Or perhaps it simply means taking a short intermission for a meal and getting again to your traditional groove.

Make your self a plate and do not carry the leftovers house. You know your self finest, and as all the time that is finally as much as you. But I simply need to carry this up as a result of it is that point of yr once more the place it turns into actually clear that most individuals doing keto are taking part in the weight-reduction plan sport. They’re both weight-reduction plan or they are not. They’re both actually tremendous strict and obsessive about what they will and may’t eat–or it is no holds barred, something goes. And it isn’t simply an statement I’ve made. It’s backed by exhausting information. Year after yr of analytics from the variety of folks visiting my website, different low carb websites, and even simply looking out the online for keto associated issues. So as a substitute of not working in direction of your targets or consuming in a method that does not actually align with what makes you are feeling at your finest for a number of months out of the yr. What when you simply stored doing all your factor? But as a substitute of beating your self up over pumpkin pie or mashed potatoes you simply went on along with your life. What if as a substitute of turning that sooner or later of consuming exterior of your supposed dietary sample into a number of months of consuming large quantities of special day meals, the place you are squeezing in as a lot of your “off limit” meals as you may earlier than you “start keto” once more… what when you’ve simply in-built a bit flexibility the place there was no beginning and stopping?

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What when you have been simply consuming? Pretty wild thought proper? I am positive there’s going to be lots of people on the market who will disagree with this. And in fact the keto gurus who like to let you know how horrible you might be when you eat meals that do not match inside their black and white guidelines. But guess what? I do not care and also you should not both. Do what’s finest for you and do not thoughts the keto police. They do not even have actual badges.

Now for these of you who’re like, “Um… nope! Keto is my jam. I feel like a million bucks and no special occasion food is worth feeling like garbage.” Awesome! I completely get it and I would like you to do what’s finest for you. Can you simply proceed to do keto in the course of the holidays? For positive. You do not really want a mindset shift, perhaps you simply want some recipe concepts. Now one of many coolest issues about keto turning into so in style is that there is no scarcity of recipes. Seriously any sort of excessive carb dish that you would be able to dream up, there may be nearly assured to be a keto model of it floating round on the internet someplace. Just Google it, head to Pinterest, Facebook teams, they’re far and wide. So when you’re internet hosting, you possibly can technically pull off a 100 p.c keto occasion when you actually needed to try this. Now when you’re not the host, I might encourage you to carry alongside a keto suitable dish (or two or three) of your personal. If you do not really feel snug making particular requests.

And this is not one thing that you must even make an enormous deal about. You need not announce that it is “keto” to everybody. Especially when you’re not snug speaking about your consuming habits with different folks. But perhaps you may have family and friends which might be additionally doing keto. It actually would not shock me when you had a member of the family that might be tremendous stoked that you simply got here totally ready with scrumptious keto dishes. My sister has all the time been tremendous considerate about this across the holidays and she or he all the time comes by means of with wonderful keto appetizers and facet dishes. She’s critically one of the best sister on the planet and it makes me so comfortable. But perhaps you possibly can be the considerate person who brings one thing. If you recognize somebody’s been making an attempt to look at their carbs or struggling to outlive the vacations with out feeling responsible about their meals selections, think about how nice they might really feel when you confirmed up with meals that they might truly eat. Now I am not going to bore you by itemizing off a bunch of meals dishes, however I’m going to hook you up with a curated checklist of keto pleasant vacation recipes within the present notes that ketogasm dot com. So remember to test these out when you want a bit inspiration within the kitchen.

If you are simply getting began with keto, need to hold it keto in the course of the holidays, however nonetheless making an attempt to determine what meals truly help ketosis, I do have a couple of suggestions for you.

High protein meals like every meat or egg based mostly dishes are sometimes low in carbs and extremely satiating. So not solely will they help ketosis they will additionally assist to fill you up fairly a bit. Perhaps leaving a bit bit much less room for the upper carb facet dishes. Sweet and starchy dishes made with sugary, starchy fruits and veggies, breads, and so on. Those are all larger in carbs than would typically help ketosis, OK? So as a substitute, go for non-starchy veggie facet dishes just like the inexperienced beans and salads. Sugary desserts would additionally fall into the excessive carb class to restrict for keto.

There is a very good probability you may have keto suitable meals current at your vacation meals already. So when you do not plan to carry something particular, you often cannot go mistaken with protein and veggies. That’s truly true day-after-day, not simply the vacations. Protein and veggies are keto finished easy.

And for these of you who’re listening to this and simply really feel like issues aren’t understanding perhaps issues aren’t going as deliberate otherwise you’re not feeling good about how you’ve got been consuming over the vacations. This is only a pleasant reminder: It’s not what you eat between Christmas and New Year’s, It’s what you eat between New Year’s and Christmas. Just take it sooner or later at a time. There isn’t any higher time than the current to begin. But when you’re ready till the vacation strain is off your plate, get began with carb restriction and take it one factor at a time.

Thank you a lot for tuning into this episode of The Ketogasm Podcast. You are superior. I actually hope the present has added worth to your keto journey. Making massive modifications to your consuming habits is usually a little difficult. But when you’re taking the time to pay attention and study keto, you are properly in your method. You obtained this. Be positive to go to ketogasm dot com for the present notes with full transcripts, references, and sources that will help you out. Including a very free course referred to as Hello Keto. It’s helped over seventy 5 thousand folks begin keto with confidence. I am going to see you within the subsequent episode. Bye!

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Welcome again to Easy Keto with Tasha, the Ketogasm podcast! Today, we’re discussing how you can navigate AND survive the vacation season whereas following a keto consuming sample.

Holidays will be an space of main stress for some folks, particularly in case you are making an attempt to keep up a ketogenic way of life. With as we speak’s episode, you’ll notice that YOU DO NOT HAVE TO STRESS!

Keto During the Holidays?

It by no means fails. You’ve lastly obtained the dangle of consuming keto, after which the vacations present up. And it occurs yearly! With the barrage of consolation meals, emotional consuming from stress, and desirous to take part in conventional festivities, it may well really feel like the vacations slowly chip away on the progress you’ve made till there’s nothing left. At first look, keto and holidays simply don’t combine.

This is one thing I skilled once I started my keto journey, and that I now witness yr after yr as a author. Keto bloggers (myself included!) watch visitors sluggish to a crawl in the course of the holidays. Once January comes round, it’s enterprise as traditional. It’s “New Year, New Me” and feeling like you must begin from scratch.

Don’t let your self get caught up in pondering that it’s inconceivable to keep up keto and benefit from the holidays. It completely will be finished! Before you do the rest, cease and ask your self what your plans are for the vacations. Do you need to persist with a strict keto by means of thick and skinny? Or would you like to present your self some flexibility? There isn’t any mistaken reply; you get to find out what’s finest for you.

Keto tendencies over final yr’s vacation season. New Year, New Me! 🧐

Keto Flexibility During Holidays

Holidays will be tense sufficient on their very own. There’s no purpose so as to add further stress by making an attempt to keep up a inflexible food regimen! Keto doesn’t need to be all or nothing in the course of the holidays. You don’t need to stop and begin once more within the new yr. You positively don’t need to make your self depressing in wanting a vacation expertise that you simply “can’t have”. It simply isn’t true!

As Michael Pollen (one among my favourite authors!) wrote in Food Rules:

“There’s nothing wrong with special occasion foods, as long as every day is not a special occasion. Special occasion foods offer some of the greatest pleasures of life, so we shouldn’t deprive ourselves of them. But the sense of occasion needs to be restored.”

This couldn’t be more true! There’s not a special day each single day from October 31 to January 1, however particular events will pop up throughout this time. It’s necessary, be sincere with your self and provides your self permission to be versatile!

Now, this doesn’t imply go loopy and begin making excuses to eat in a method that doesn’t match your long run targets. What this implies is to present your self the chance to guage the upcoming vacation season and notice issues should not have to be inflexible. They don’t need to be black or white. They do NOT need to be all or nothing!

So how do handle flexibility throughout a keto vacation? The precise flexibility appears completely different for everybody. Maybe you select to keep away from taking leftovers house. Or perhaps you skip the meals monitoring app and kitchen scale throughout dinner. Maybe you are taking a keto intermission for one meal earlier than leaping again into your traditional routine. It is likely to be so simple as not instantly saying no if one thing catches your eye. Whatever it’s, it’s as much as you. 

Strictly-Keto Holiday Tips

You is likely to be somebody who has no real interest in slowing your keto roll for the vacations. If so, method to go! You know what’s finest for you, and there’s no purpose you HAVE so as to add in flexibility.

You would possibly simply be searching for keto recipes. Luckily, with booming recognition, there isn’t a scarcity of keto recipes on the web. With a little analysis, you possibly can pull off a completely keto vacation occasion!

If you need to keep away from making particular keto requests, you possibly can all the time carry a keto-friendly dish (or two) of your personal. Who is aware of, you would possibly have the ability to assist another person who’s additionally watching their carb consumption. If you aren’t snug discussing your consuming habits with others, you don’t even have to inform folks that it’s keto! 

New to Keto: What to Eat at Holiday Gatherings

There’s a risk that that is your first vacation season following a keto food regimen sample. You might select to forego keto, or it’s possible you’ll resolve that you simply need to hold it keto in the course of the holidays. If you’re leaning in direction of the latter, listed here are some useful suggestions:

High-protein meals: These can be meals like meat and egg-based dishes. Not solely are they typically low carb, however they’re additionally extremely satiating. They additionally are inclined to help ketosis.

Sweet and starchy meals: These are the dishes made with bread and sugary, starchy vegatables and fruits. The meals don’t often help ketosis. However, there are non-starchy vegetable dishes, similar to salads or inexperienced beans, which might be supportive of ketosis.

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If you don’t plan on bringing something keto-specific to your vacation celebrations, you’re not out of luck. In truth, there’s probability there are keto-compatible dishes current. You can’t go mistaken with protein and (non-starchy) greens!

Getting Back on Keto After the Holidays

This vacation season might need left you bummed. That’s okay! Whether your dietary plans didn’t go as anticipated, you’re simply not proud of the way you have been consuming, otherwise you made the choice to not fear about meals at everywhere in the holidays, none of this stuff are closing.

It’s not what you eat between Christmas and New Year’s, it’s what you eat between New Year’s and Christmas.

Just as you made the choice to begin keto within the first place, you can also make the choice to get again on keto after the vacations. Especially since there isn’t a time higher than the current to begin! Start again up with taper-based carb restriction, and earlier than you recognize it, your vacation consuming will probably be a factor of the previous.

Keto Holiday Menu

If you’re trying to find a keto vacation menu, the next information will assist you navigate the favored dishes discovered at celebrations and supply keto vacation recipes to carry alongside to gatherings. 

Keto Holiday Recipes

Turkey, ham, and prime rib are in style important dishes at vacation occasions and prone to be a simple low carb choice for many who eat meat. If you’re getting ready these meals at house, think about forgoing the traditional glazes to cut back the sugar content material. 

If you discover your meats are coated with a thick, sugary glaze at a gathering you attend, what must you do? Relax. Don’t panic! You can nonetheless eat it with out unraveling your progress on keto. This is the place a versatile mindset and a much less inflexible strategy to weight-reduction plan turns into useful. If it actually bothers you, lower the portion with the glaze off. Don’t overcomplicate this!

Veggie platters are one other naturally keto-friendly choice that you would be able to search for and produce. Along with the finger meals that usually make an look, together with olives and pickled greens (like okra, asparagus, and cucumbers).

Deviled eggs and different egg-based dishes are additionally good low carb selections at these occasions. If you’re planning to carry your personal appetizers, deviled eggs are additionally a crowd-pleaser. These bacon and cheddar deviled eggs and BLT deviled eggs are all the time a smashing success at events!

Keto Holiday Sides


Made from bread, conventional stuffing is excessive in carbs and never conducive to ketosis. Does that imply you may’t eat stuffing? Of course not. There are loads of keto stuffing recipe choices to select from!

Keto Spicy Sausage Stuffing – This recipe from Carolyn Ketchum of All Day I Dream About meals makes use of one among her bread recipes as the bottom to make an “I Can’t Believe That’s Keto!” vacation stuffing. The addition of spicy sausage and cheese is a good twist on conventional stuffing.

Cornbread Stuffing – Karly Campbell of That Low Carb Life makes use of her keto cornbread recipe for the bottom of the stuffing, conserving the carbs low and taste excessive!

Keto Paleo Stuffing – Maya Krampf of Wholesome Yum has a a lot simpler resolution to keto stuffing. Rather than spending time on baking bread for the stuffing, why not simply go for a unique ingredient altogether? Like Cauliflower! This recipe provides a really wholesome various to the vacation traditional.

Mashed Potatoes

While potatoes are notoriously excessive in carbs, they aren’t the one veggie that makes a imply mash. Cauliflower, turnip, broccoli, and jicama are only a few low carb greens that come to thoughts.

In truth, we’ve got scrumptious broccoli mash recipe and mashed roasted cauliflower right here on the positioning!

Mashed Turnips – Lisa Marcaurele of Low Carb Yum has mastered the mashed turnips with this recipe. 

Green Bean Casserole

This notorious vacation dish will be one other comparatively low carb choice as is. But the carb creep is usually a issue relying on substances used, similar to flours, canned soups, and different starchy thickeners. If you DIY a keto facet, think about one among these inexperienced bean casserole dishes:
Supreme Green Bean Casserole
Instant Pot Green Bean Casserole

Vegetable Sides

You can’t go mistaken with veggie facet. Lucky for you, these are prone to be ample at your gathering with out further planning. But when you’re searching for inspiration for one thing to repair, we obtained you! 
Roasted Okra
Keto Collard Greens
Stuffed Celery
Parmesan Crusted Brussels Sprouts
Keto Potato Salad

Keto Holiday Desserts

Desserts are sometimes tough to navigate in the course of the holidays on keto, as they’re typically full of sugar. However, these vacation sweets will be remodeled into keto vacation desserts with only a few tweaks!

For instance, our keto apple pie filling tastes similar to the true cope with a fraction of the carbs through the use of chayote squash and low carb sweetener in lieu of conventional substances. Use it to make pies, cobblers, muffins, turnovers, or any keto vacation dessert you need. I used it right here in a keto apple cobbler recipe I developed for the Fat For Weight Loss web site.

Other desserts to contemplate embody:
Keto Pumpkin Pie 
Sugar-Free Pecan Pie
Keto Shortbread Cookies
Peppermint Cream Ginger Cookies
Low Carb Ginger Snaps

Keto Holiday Meals: There’s More to the Holidays Than Eating

While keto vacation meals are doable, keep in mind to not give your self grace and go straightforward on your self when you discover meals struggles cropping up in the course of the holidays.

Honor particular events and filter out the remainder of the noise. Remember, the vacations aren’t nearly consuming! 

Further Resources

The Easiest Way to Start Keto [E01]
Keto Mistakes That Everyone Makes [E02]
Keto Benefits Beyond Weight Loss [E03]


1:06 – Keto During the Holidays
three:22 – Keto Flexibility During Holidays
7:14 – Strictly Keto Holiday Tips
9:32 – New to Keto: What to Eat at Holiday Gatherings
10:40 – Getting Back on Keto After the Holidays

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