Six Tips for a Keto Thanksgiving
The approaching holidays don’t have to mean derailing from your keto nutrition plan. Of course, if you’re taking the day as a cheat, that is perfectly understandable—it’s a great time to do so! If you’re aiming to stick to the ketogenic diet during the food-based festivities, it’s pretty simple, and the best part is you don’t have to give up many of your favorite meal traditions. Here are six ways you can have a healthy (and happy) keto Thanksgiving.
1. Remember, there are many holiday choices that are naturally keto.
Believe it or not, several traditional Thanksgiving foods will provide you with quality protein, good fats, and low-glycemic carbohydrates. Turkey, gravy, green vegetables, salad, and cheese platters will allow you to partake in the festivities without making any modifications.
2. Get creative and adjust non-keto recipes to make them keto.
If the above-listed foods made you feel like you won’t be able to partake in the good stuff, there are copious amounts of decadent Thanksgiving keto recipes—keep checking back because they will be here in the recipes section soon. As a teaser—think cornbread, pumpkin pie, Parmesan mashed cauliflower with truffle oil, and warm, creamy casseroles.
3. Feel free to toast!
Yes, you can partake in alcoholic beverages if you’re on the keto diet. Avoid the sugary mixers by choosing vodka soda with lime. Or have a glass of dry wine such as Chardonnay, Sauvignon Blanc, Merlot or Cab. Feel like some bubbly? No problem—brut sparkling (like other dry wines) only has one to two grams of sugar and three to four grams of carbs per five-ounce glass.
4. Skip the bread basket.
Yes, starting a meal off with the bread basket is standard protocol during most meals (not just during the holidays) but two pieces of bread will account for 30 grams of carbs before the real meal even begins! You can still be social during the pre-meal noshing with a small dinner salad, veggies dipped in guacamole, or some charcuterie to go along with your beverage.
5. Boil your sweet potatoes.
This tip is for those who aren’t necessarily sticking to keto on turkey day but are still trying to make moderate choices. Interestingly enough, boiling sweet potatoes (as opposed to roasting) will cut the Glycemic Index almost in half. This means the boiled sweet potato won’t raise your blood sugar in the same manner that roasted sweet potatoes do, so you can still enjoy this holiday staple with far less impact.
6. Gauge your fullness to avoid overeating.
Even if you’re not doing keto for Thanksgiving, it’s always beneficial to not overeat. Enjoy your meal but try to avoid making several trips back to the serving table. Going from the metabolic state of ketosis to a carb- and sugar-filled meal can be recipe for feeling unwell. The physical effects of being kicked out of ketosis aside, the rumored sleepiness from tryptophan found in turkey is more likely a carbohydrate-induced phenomenon.
Of course the holidays are for having fun and enjoying yourself, so if you maintain balanced nutrition on a regular basis then splurging for a meal (or two) will not hurt your goals, as long as you return to your good habits after the splurge. Studies suggest weight gain in adults occurs most between the last week of November to the first week of January. [1] To avoid falling off the wagon completely, just take a controlled step off with the intention of jumping right back on the next day.
References
Díaz-Zavala, R. G., Castro-Cantú, M. F., Valencia, M. E., Álvarez-Hernández, G., Haby, M. M., & Esparza-Romero, J. (2017). Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of obesity, 2017, 2085136. https://doi.org/10.1155/2017/2085136
