The Fourth of July holiday is tough for those on the ketogenic diet. When you see your friends throwing back beers, eating potato chips, and pigging out on carb-heavy desserts, breaking ketosis seems so tempting.
If you’re not sure how to stay in keto this holiday, don’t throw in the towel on your ketogenic diet just yet. By planning ahead for your cookout, you can eat delicious food, have a couple of drinks, and stay in ketosis. Let’s take a look at several keto diet recipes along with tips and tricks to keep you loyal to your diet this holiday.
BBQ-Friendly Keto Diet Recipes
If you’re in charge of preparing the food for your Independence Day cookout, here are several recipes that are as delicious as they are keto-friendly.
They’re not as patriotic as hamburgers and hotdogs, but these Parmesan-infused meatballs will quickly become your go-to recipe for every barbecue. Each serving of four meatballs provides 30 grams of fat and 39 grams of protein.
This bacon-wrapped meat roll is like the meatloaf that Mom used to make… but only better. Providing 30 grams of fat and 39 grams of protein, this dish is one that everyone can enjoy regardless if they’re on the keto diet or not.
Moving on to side dishes, we have keto-friendly stuffed peppers. You can cook these in the oven or the grill for a crisper outside. Watch out though: one pepper provides 14 grams of carbohydrates. If you want to play it safe, eat half or skip it altogether.
What’s a party without dip? Sure, the store-bought dips are off limits, but you can make your own cheese beer dip. This dip has 14 grams of fat, 11 grams of protein, and only two grams of carbs! Toss it on top of one of your main dishes because cheese goes with everything.
If you’re more of a mayo person, this one is for you. With 10 grams of fat per serving, this Sriracha-laced dip can be used on everything: veggies, side dishes, and entrees.
How to Stay in Ketosis While Drinking Alcohol
Avoiding alcohol at a Fourth of July cookout is like avoiding people playing with fireworks. In other words, it’s impossible to avoid. Hey, we get it; you want to indulge like everyone else. At the same time, you want to know how to drink and how to stay in ketosis. Here are a few tips:
Liquor: The best alcohol you can drink is liquor. An ounce shot of rum, vodka, gin, tequila, or whiskey contains zero carbohydrates. For mixers, we recommend sticking with diet soda, sugar-free tonic water, and seltzer water. You can also use zero-calorie powdered drink mixes.
Wine and Beer: If you prefer wine, a five-ounce serving of red or white wine can contain up to five grams of carbohydrates. A craft beer is probably out of the question, but you can enjoy a light beer. One 12-ounce serving only contains around three grams of carbohydrates.
Do NOT Drink This: Steer clear of any sugar-heavy mixed drinks such as a piña colada, margarita, or sangria. Conventional and craft beers are packed with carbohydrates so having one of these beers will knock you out of ketosis.
Tips and Tricks for Staying in Ketosis
Pay Attention: During the cookout, watch out for the little things that we usually don’t give a second thought to such as homemade dressings, sauces, and home-baked items made by other people. You don’t know how it was made or what ingredients were used.
Exercise: Although it’s a holiday, try to be physically active before the cookout. This doesn’t require you to go to the gym. Try walking, jogging, bike riding, or staying active around the house. The idea is to keep your body moving.
Supplement: If you plan on celebrating a bit too much, we recommend starting your day off right with a keto-friendly supplement such as MCT oil or ketone salts. In this way, your body can start the day with the healthy fats it needs to stay in ketosis during your celebrating.
Taking a few minutes to plan ahead can make the difference between a smooth ride in ketosis and having to climb back up on the wagon again. Remember that everything should be enjoyed in moderation. Keep your goals in mind as this can help you make better choices for your keto diet. Above all, enjoy yourself and have a happy Fourth of July.
Have You Own Keto Diet Recipes?
What do you plan on eating this 4th of July? Have you perfected your own keto-friendly recipes? Share one
David James Sautter is a fitness writer with over a decade of experience in the industry. After graduating with a Bachelor of Arts in English and Secondary Education, he earned certifications as a NASM-certified personal trainer, NASM-certified fitness nutrition specialist, and ACE-certified sports conditioning specialist. Merging his two passions, he has been the driving creative force behind articles, e-books, and training guides that cover a range of health and fitness topics with an emphasis on the ketogenic diet.
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