Breaking Keto For Thanksgiving: Is It Worth It?

Thanksgiving is a time for celebration, family, and food—but what if you're on the keto diet? Many people wonder if they should break keto for Thanksgiving, and there is no one-size-fits-all answer. Some people choose to stick to their keto diet strictly, while others allow themselves some flexibility on special occasions like Thanksgiving. Ultimately, it's a personal decision that depends on your goals, health status, and relationship with food. Here's a look at both sides of the argument to help you decide what's best for you.

Staying Keto on Thanksgiving

For those who want to stay in ketosis and avoid the potential negative consequences of cheating, there are plenty of keto-friendly Thanksgiving options. You can still enjoy a delicious meal by making a few simple swaps, such as mashed cauliflower instead of mashed potatoes, or using almond and coconut flour for breading and gravies. Load up on low-carb veggies like Brussels sprouts, spaghetti squash, and mushrooms, and opt for plain vodka or dry wine if you want an alcoholic drink. You can also bring your own keto-friendly dishes to share, ensuring you have something to enjoy without sacrificing your diet.

Breaking Keto for Thanksgiving

On the other hand, some people choose to use Thanksgiving as a cheat day or cheat meal. They argue that it's unrealistic to deprive yourself of your favourite foods forever and that one day of indulgence won't undo all your hard work. The key is getting back on track the next day and not letting one cheat day turn into a cheat week or month. If you do decide to break keto, be mindful of portion sizes and try to make it count by indulging in the foods you truly miss.

The pros and cons of cheating on keto

The ketogenic diet is a very low-carb, high-fat diet that is popular for its weight loss effects. It encourages ketosis, a metabolic state in which your body burns fat as its primary source of energy instead of carbohydrates. As this diet is very strict, you may be tempted by the occasional high-carb food. This is where cheat meals or cheat days come in.

Cheat meals and cheat days

Cheat days and cheat meals are common strategies for strict diets. Cheat days allow you to break the diet's rules for the whole day, while cheat meals let you have a single meal that breaks the rules. The idea of planned cheating is that by allowing yourself short periods of indulgence, you're more likely to stick to the diet over the long term.

Pros of cheating on keto

• It can help you stick to the keto diet over the long term.
• It can make the keto diet more mentally manageable.
• It can help you build a healthier relationship with food and avoid feeling restricted.
• It can be a way to treat yourself and benefit your physical and mental health.
• It can be a way to enjoy special occasions and experience life without feeling restricted.

Cons of cheating on keto

• It can take you out of ketosis, disrupting your weight loss progress.
• It can affect your fat adaptation, slowing down your progress towards weight loss and fat loss goals.
• It can spike your blood sugar, especially if you have type 2 diabetes, cardiovascular disease, or poor cardiovascular health.
• It can lead to intense sugar cravings, as studies show that your brain becomes more addicted to sugar than cocaine.
• It can cause the keto flu symptoms such as fatigue, headaches, low energy, and bloating.
• It can be difficult to get back into ketosis, and it may take several days to a week, depending on your carb intake, metabolism, and activity levels.
• It can promote unhealthy eating habits and sabotage your weight loss efforts.

Tips for managing cheating on keto

• Don't call it a "cheat". Instead, enjoy the food and move on without attaching guilt or negative labels to it.
• Practice mindfulness to help resist cravings and emotional eating.
• Plan your meals and snacks to make sure you don't get hungry during the day.
• Make your everyday diet enjoyable by incorporating different keto-friendly meals to add variety to your diet.
• Keep tempting foods out of the house to avoid easy access to cheat meals.
• Have an accountability partner to help you stay motivated and stick to your diet.
• Test your ketone levels to ensure you're burning body fat for energy and adjust your macros if needed.
• Learn the art of meal prep by setting aside one day a week to prepare keto-friendly meals in advance.
• Stick to your low-carb diet in social situations by offering to bring a keto-friendly dish to parties or looking at the menu ahead of time to select a low-carb option.

How to stay keto during the holidays

The holiday season is a challenging time for those on the keto diet. Temptations are everywhere, and it can be difficult to stick to your diet when everyone around you is indulging in carbs and sweets. However, with a little planning and some helpful tips, it is possible to navigate the holidays while staying true to your keto lifestyle. Here are some strategies to help you stay on track:

Have a plan:

Decide ahead of time what you will and will not eat. If you know you will be attending a holiday party or gathering, plan to have a keto-friendly snack beforehand so you don't arrive hungry and tempted to overeat or make poor food choices. You can also volunteer to bring a dish to share, ensuring there will be at least one keto-friendly option available.

Handle social pressure gracefully:

You may encounter people who don't understand or respect your dietary choices. Instead of arguing or trying to defend your decision to follow a keto diet, simply explain that you feel your best when eating this way. You could also offer to bring a keto-friendly dish to share, so others can enjoy it too.

Be prepared for holiday parties:

Most holiday parties won't be keto-friendly, so it's essential to be ready for that. Have a keto snack beforehand, and if possible, volunteer to help with scheduling or choosing the venue so you can suggest a place with keto-friendly options.

Optimize your environment:

Surround yourself with cues that promote healthy habits. For example, keep a well-stocked fridge and pantry with keto-friendly foods and remove any tempting non-keto snacks. If you're attending a holiday gathering, bring your own keto-friendly dish to share, so you know there will be something you can enjoy.

Practice intermittent fasting:

Intermittent fasting and keto work well together. Eating in a compressed window provides fewer chances to derail your keto diet. If you're new to intermittent fasting, start with a shorter fasting window and gradually increase the duration as you become more comfortable.

Stay active:

Don't let the cold weather deter you from staying active during the holidays. Exercise can help you burn fat, produce ketones, and manage your weight. More importantly, it makes you feel great! So, keep moving, lifting, jogging, cycling, or practising yoga to stay active and motivated.

Treat yourself in other ways:

High-carb foods aren't the only holiday rewards. Indulge in a hot cup of keto cocoa, sleep in on a cold day, or focus on the warm feeling of giving to others. Pile up enough of these non-food rewards, and you won't feel the need to indulge in carbs and sweets.

Eat keto-friendly foods:

This is the most important rule to follow during the holidays: eat keto-approved foods. Along with the usual keto staples like meat, fish, eggs, nuts, healthy fats, and low-carb vegetables, you can also enjoy low-carb holiday treats. Get creative and experiment with keto-friendly recipes for your favourite holiday dishes.

Remember, it's okay to indulge in a treat now and then, but if you do, be kind to yourself and don't let it derail your progress. Get back on track as soon as possible, and always listen to your body and its needs.

Keto-friendly substitutes for Thanksgiving dishes

The ketogenic diet is a low-carbohydrate method of eating that has been shown to benefit people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. The goal of the keto diet is to put your body into ketosis, which is when it uses fat instead of carbohydrates for energy. This is achieved by following a high-fat, moderate-protein, and low-carb diet.

Keto-friendly substitutes

• Turkey: Turkey is naturally low in carbs, so you can enjoy it without worry.
• Mashed potatoes: Use mashed cauliflower instead. The addition of cream cheese gives it a similar fluffy texture.
• Gravy: Regular gravy recipes call for flour, but you can make a keto-friendly version using xanthan gum.
• Stuffing: Use keto bread or cauliflower as a base.
• Mac and cheese: Replace the pasta with cauliflower florets.
• Pumpkin pie: With a few modifications and a gluten-free crust, you can make a keto-friendly pumpkin pie.
• Green bean casserole: Try a low-carb version using keto-friendly bread crumbs instead of panko.
• Biscuits: Try low-carb biscuits made with bacon, cheddar, and chives.
• Deviled eggs: Add some spice and protein with leftover ham.
• Cornbread: Try keto "corn" bread muffins made with almond flour.
• Pumpkin cheesecake: Use a gluten-free crust and keto-friendly sweeteners.
• Cranberry sauce: Make a keto version so everyone at the table can enjoy it.
• Pork chops: Serve with a mushroom cream sauce.
• Beef stroganoff: Swap the noodles for cauliflower rice.
• Desserts: Try flourless chocolate-walnut cookies, frozen peanut butter fudge bars, or keto pecan pie.

With a little creativity and some simple swaps, you can enjoy a delicious keto-friendly Thanksgiving meal without sacrificing flavor or your diet. These substitutes will allow you to indulge in your favorite dishes while staying true to your keto lifestyle.

The risks of the keto diet

The ketogenic diet is a low-carbohydrate, high-fat eating plan. While it has gained popularity in recent years, it is extremely strict and difficult to maintain. It is primarily used to manage seizures in children with epilepsy, and research on its effectiveness for treating obesity or diabetes is limited.

To achieve ketosis, the diet requires you to eat 75% of your calories from fat, 5% from carbohydrates, and 15% from protein. This is an all-or-nothing diet, and it takes about 72 hours for ketosis to kick in.

Nutritional deficiencies

The keto diet restricts several food groups, including fruits, whole grains, and legumes. It may not provide recommended amounts of vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.

Digestive issues and changes in gut bacteria

The keto diet is often low in fiber due to its carb restrictions. This may trigger constipation and negatively impact gut health.

Kidney problems

High-fat animal foods are staples of the keto diet, and consuming large amounts may increase the risk of kidney stones. This is because a high intake of animal products can make your blood and urine more acidic, leading to increased calcium excretion in the urine.

Additionally, the keto diet may overload the kidneys, which play a crucial role in metabolizing protein. The diet is also moderate to high in protein, which is not recommended for individuals with chronic kidney disease (CKD).

Low blood sugar

Low-carb diets like keto can help manage blood sugar levels in people with diabetes. However, individuals with type 1 diabetes may be at a higher risk of hypoglycemic episodes, marked by confusion, shakiness, fatigue, and sweating. This can lead to coma and death if left untreated.

Bone health

The keto diet has been associated with impaired bone health in several studies. It may reduce bone mineral density and trigger bone breakdown over time.

Chronic diseases and early death

While research is mixed, some evidence suggests that low-carb diets focusing on animal foods may increase the risk of heart disease, cancer, and all-cause mortality.

Keto flu

As your body transitions to using ketones and fat for energy, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation due to dehydration and electrolyte imbalances.

Social isolation and disordered eating

Strict diets like keto could potentially lead to social isolation and disordered eating patterns.

Not suitable for certain medical conditions

The keto diet is not safe for individuals with conditions involving the pancreas, liver, thyroid, or gallbladder.

Not realistic or sustainable

The keto diet restricts fresh fruits, vegetables, whole grains, and low-fat dairy, which are important for long-term weight loss and overall health. It is not a realistic or sustainable diet for most people.

How to get back on track after cheating

Forgive yourself and move on

Don't dwell on your mistake. Acknowledge it, forgive yourself, and move on. Remember, one day of cheating won't ruin all your progress. Forgive yourself, and resolve to get back on track.

Get back into ketosis

To get back into ketosis, you need to reduce your carbohydrate intake and increase your consumption of healthy fats and proteins. Focus on eating whole, unprocessed foods like meat, fish, eggs, nuts, healthy oils, and non-starchy vegetables. Avoid sugary foods, starches, and processed foods. It may take a few days to get back into ketosis, but you can speed up the process by exercising and staying well-hydrated.

Manage your cravings

When you cheat on the keto diet, you may experience increased cravings for carbohydrates and sugar. To manage these cravings, opt for keto-friendly alternatives like keto pizza, keto cookies, or dark chocolate with a high cocoa content. You can also try intermittent fasting, which can help reduce hunger and cravings.

Be mindful of the side effects

Cheating on the keto diet may cause some side effects, such as fatigue, headaches, bloating, and low energy. These symptoms are often referred to as the "keto flu." To manage these side effects, stay well-hydrated, supplement with exogenous ketones, and get plenty of rest.

Learn from your mistakes

Use this as a learning experience. Reflect on what triggered your cheating and how you can avoid it in the future. Develop a plan for how you will handle similar situations in the future. For example, if you know you'll be attending a holiday party with lots of tempting foods, eat a keto-friendly meal beforehand or bring your own keto-friendly dish to share.

Stay motivated

Remember why you started the keto diet in the first place. Remind yourself of your goals and how the keto diet is helping you achieve them. Find sources of inspiration and support, whether it's through keto-focused websites, social media groups, or supportive friends and family members.

Plan ahead for future challenges

Anticipate situations that may tempt you to cheat and develop a plan for how you will handle them. For example, if you know you'll be attending a holiday party or family gathering, offer to bring a keto-friendly dish to share. Or, if you're going out to eat, look at the menu beforehand and decide what you'll order.

Remember, everyone makes mistakes, and one day of cheating won't ruin your progress. The most important thing is to get back on track and stay committed to your keto journey.

Frequently asked questions