The holidays are upon us. And although it’s a joyful time of year, it can also be a source of stress on your low-carb commitment. Up until November, you’ve grown accustomed to preparing your own meals and establishing your own food routine. But communal meals change things a bit. You don’t want to miss out on the festivities or the seasonal foods, but you do want to honor your diet. It’s possible to do both, and here’s how to do it.
Tip 1: Don’t Show Up Hungry
The old trick of starving yourself until Thanksgiving dinners isn’t doing you any favors. Instead, spend the rest of your day eating as your normally would. Don’t skip breakfast—have something satiating like eggs, breakfast meat, full-fat coffee, or plain Greek yogurt with crushed almonds. Before the party, eat something small to avoid feeling ravenous. The hungrier you show up, the easier it is to fall into temptation and overeating. Know your food triggers and make sure you’re not blindsided by hunger.
Tip 2: Bring a Dish That You (and Others) Can Enjoy
If you’ve been eating low-carb for a while, you know that several crowd-pleasing foods can still be enjoyed—with a few substitutions. So if you’re headed to the event, plan to bring a low-carb dish that you know you can eat and share with guests. This way, regardless of what’s on the table when you get there, you know there’s something you can eat. We love these ideas:
The great thing about these recipes is that everyone will enjoy them. Your guests will not feel deprived of flavor or view them as a “diet dish”. You may even encourage someone to try low-carb after experiencing how tasty it can be!
Tip 3: Fill Your Plate with Smart Choices
Making the right choices about food is an excellent way to make sure that you’re holding yourself accountable while still feeling satisfied with the food that you’re eating.
For example, make a point to dig into the protein-rich foods first and foremost. This way, you’re less likely to eat excessive amounts of the typical holiday treats and desserts. Fill up on vegetables over starches and set reasonable limits beforehand about where you will splurge, if you choose to (more about this in the next tip).
Tip 4: Be Smart with Alcohol
We know that alcohol impairs judgment. You know your triggers: If one drink tends to lead to three or four or binge eating, it may serve you better to opt for sparkling water. However, it is possible to enjoy a drink or two on a low-carb diet, should you choose to. Here’s how.
Avoid anything frozen, pre-mixed, or brightly colored since those have way too much sugar (low-carb or not!) Go for sugar-free sodas and mixers and ask the bartender for skinny variations of whatever you are drinking. The ideal cocktail for a low-carb dieter is a diet soda or sparkling water, vodka, and twist of lime.
Tip 5: Set Reasonable Limits With Yourself
To avoid feeling guilt-ridden about how much you ate or drank, set reasonable expectations beforehand about how much you’ll consume.
Reasonable is key here: After all, it is the holidays. Most people will choose to not completely limit themselves during the holidays, and that’s healthy to do. But take a look at all of your festivities in November and December, then pick out the important events where you may splurge a little. When you spread them out, three of those days typically matter most: Thanksgiving, Christmas, and New Year ’s Eve.
Indulge a little without feeling guilty about it. If you choose to eat carbohydrates, pick the thing you want the most. Rather than grazing on empty calories like chips or crackers, sit down and savor a few bites of your mom’s famous cheesy potatoes. They will satisfy you better and feel “worth the splurge”. If you’re on a ketogenic diet and fall out of ketosis, don’t fret. Just pick your habits back up tomorrow and move forward. Many of our patients who are fat adapted will be able to bounce back into ketosis relatively efficiently.
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Consistency is key here, and three days out of 365 will not destroy your progress. Happy Holidays from Ogden Clinic Medical Weight Loss!
