Let’s use Thanksgiving as an example. "What is the secret of getting through Thanksgiving without gaining lots of weight?" It's the most common question we hear this time of year.
As the holidays loom, dieters everywhere begin to fear how they'll handle them. But as low-carbers, we have a distinct advantage over those on other diets—we don't have to be so careful about quantities, we don't have to give up a rich, elegant feast. Thanksgiving can be a time to be very grateful you are a low-carber.
But that doesn't mean there aren't pitfalls waiting for you or that a great deal of planning isn't a good idea to keep you from derailing. Make no mistake—you need a "Survival Guide" and we hope this can help guide you through this challenging time.
I know there are those who believe "diets" don't belong on holiday occasions and that surely taking a day off can't do much harm. For a few of you, that may be true—but keep these things in mind when you make your decision:
Note: The Average American gains 5 pounds between Thanksgiving and New Year's. The average dieting American gains eight pounds. But, you've never been "average" have you? And you're not going to start now.
This is not a "diet" in the traditional sense. It's a way of life, and the food choices you make every day for the rest of your life should be those that are friendly to a low carbohydrate lifestyle and the new-found health you enjoy.
A day of high-carbing means 3-4 days to get back into fat burning. It also means as much as a five pound weight gain from a single day's indulgence.
It will be much harder than you are telling yourself to get back on the diet the day after Thanksgiving. You'll realize you have all those great "leftovers" and you can't let them go to waste. Soon it will be close to Christmas and the holiday sugary treats will be coming at you left and right and you'll have no defense at all.
So, now that you've decided you can't ignore your new lifestyle for the holiday, let's first decide your goal:
1) I want to continue weight loss during Thanksgiving and feel I am strong enough to do that. OR ...
2) I want to be realistic about what's right for me. I am likely to be less regimented and more stressed. My goal is to maintain the weight loss I've already achieved and come out of this a happy survivor.
Be sure you choose the right goal for you. If you're feeling very strong, on-plan and are not prone to stress eating, you might well handle Goal #1. But for most of us, Goal #2 is more realistic. But decide now and stick to your guns for your best chance at success.
The average American gains five pounds between Thanksgiving and New Year's. The average dieting American gains eight pounds. But you've never been "average," have you? And you're not going to start now.
To make yourself a winner, we've prepared 10 steps to survival:
(1) Plan ahead. Begin as soon as possible deciding on your menu and the ingredients you'll need to make it. Include snacks and holiday favorites that will be eaten in the days before and after "the big meal." Get those ingredients on-hand as soon as possible. For many low-carbers, that means ordering them online, so time is everything.
(2) Keep a journal. Even if you don't ordinarily, you might want to consider keeping one through the holidays. Call it your Holiday Survival Journal (or something equally appropriate) and keep track of your thoughts, tips, plans, shopping lists, menu ideas, and recipe notes. If you already keep a journal, set aside a special place for these notes, or create a separate one for holiday plans.
Remember to add to your journal a list of things you're thankful for. You'll find you'll discover new ones each day and each is a reason to be good to yourself during this time. This year, perhaps more than others in recent memory, is a time for giving thanks that our people as a nation have responded with grace and unity to a national tragedy.
(3) Go easy on the alcohol. Occasions where alcohol is offered are more plentiful this time of year, but remember that while your body burns alcohol, it cannot burn fat. And when your senses are clouded, you're more likely to make poor food choices.
(4) Increase your activity level before the big week. Put in some extra exercise time the days before Thanksgiving. It can get your metabolism up, your self-esteem up, and your energy levels (both mental and physical) up.
(5) Give yourself the gift of some self-care alone time. It's easy to get stressed this time of year and lose your routine of taking your supplements, drinking your water, or logging your carb intake. Whatever the routine that worked for you before, it will continue to stand by you if you make the time for it.
(6) Get plenty of rest. Planning things so you don't deluge yourself with too many tasks in one day should allow you to still get a good, full-night's sleep.
(7) Keep family traditions. Many don't actually revolve around food, so enjoy those the most. It's your chance to remember what the holiday is really about.
(8) Keep food traditions. For those traditions that make the Thanksgiving meal feel "real" and substantial, find a way to make a lower carb, no sugar version of them. Nearly everything has an excellent substitute now. The main star of the dinner—usually a turkey—is already low-carb.
The accompaniments are often the challenge, but with new products like Keto Ketatoes playing the role of mashed potatoes, and wonderful low-carb Keto bread mixes to make everything from stuffing to rolls, the holiday challenges are greatly reduced.
(9) Have a talk with your dinner guests (or host if you'll be attending the dinner). Make sure everyone is aware of your dietary restrictions and don't allow anyone to get you with a comment like, "But I made it just for you." Or "Can't you have just a little? I worked on it all day." Make sure they understand what a sugary treat will do to your health.
(10) Plan an after-dinner activity. It's an impetus to get up and do something rather than lingering at the table. And unlike those who've filled up on sugar and carbs, you won't be nearly comatose after your meal.
So this year, when you look toward Thanksgiving, a time of year when television, magazines and social encumbrances tell us we are all wrapped up in food, you'll know better. Staring at that plate of Grandma's fudge, it may be easy to give in. But look inside your heart. Look at what you've achieved and what you hope to become. And have a Happy and Healthy Thanksgiving!
Recipes: (compliments of lifeservices.com)
Keto Turkey Stuffing Supreme
1/4 cup butter
1 teaspoon garlic powder
1 cup fresh mushrooms or 1 10-oz can, drained
1 small white onion, finely chopped
1 cup celery, finely chopped (about 3 stalks)
1/4 cup crumbled, crisply fried bacon
5 cups dry Keto bread cubes diced 1/2 inch thick*
1/4 teaspoon salt (optional - omit if using salted broth)
1/4 teaspoon pepper
1/4 teaspoon paprika
1/2 teaspoon poultry seasoning
1/4 teaspoon dried marjoram or oregano
2 teaspoons dry parsley
1 1/2 teaspoons ground sage
1 1/4 cups chicken broth or turkey stock
Sauté mushrooms in butter and garlic.
Add the rest of the vegetables and cook until they begin to soften. Stir bacon crumbles into mixture, then lower heat to medium and add bread cubes and seasonings.
Continue cooking for approximately 5 more minutes stirring continuously.
Add hot chicken broth or turkey stock and mix well. Cover and cook over low heat for at least 30 minutes, stirring frequently, until bread cubes have broken down. (The secret to a good turkey stuffing is in the slow cooking and the frequent stirring.)
Makes 4 cups of stuffing. Serves 8—5 carbs per serving.
Use as turkey stuffing and bake with turkey OR place in a covered casserole dish and bake for 30 minutes in 350°F oven.
* Use about 8 slices cut in 1/2 inch cubes. For best results, use 6 slices of Keto French Loaf and 2 slices of Keto Sourdough Rye. Remember to dry bread slices well before using.
Pumpkin Cake with Whipped Cream
1 1/4 cups Keto Original Quick Bread Mix
1/2 teaspoon baking powder
2 teaspoons cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon nutmeg
1/8 teaspoon ginger
1/4 teaspoon salt
1 1/2 cups Splenda sweetener
4 eggs, beaten
1 15-oz can pumpkin (not pumpkin pie filling)
1 teaspoon vanilla extract
3/4 cup light olive oil
Whipped Cream, Splenda sweetened to taste
Preheat oven to 350°F.
Mix first eight ingredients in large mixing bowl. Set aside. In medium bowl, mix together eggs, pumpkin, vanilla, and oil. Add to dry ingredients and mix well. Pour into oiled or buttered sheet cake pan and bake for 25-30 minutes being careful not to over bake.
When cool cut into 9 squares; top with whipped cream!
5 carbs per square.
Low Carb Pumpkin Maple Pie
(Compliments of lifeservices.com)
Ingredients for Pie Shell:
1 cup finely ground almonds or pecans (or mixture)
1/4 cup Splenda
4 tablespoons butter, melted
Ingredients for Pie Filling:
1 16-ounce can solid pack pumpkin
1 cup whipping cream
3/4 cup Keto Maple Syrup
3 large eggs, beaten
1 tablespoon soy flour
1/2 teaspoon natural maple flavor
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
Pinch of salt
For Maple Whipped Cream:
1 cup chilled whipping cream
4 tablespoons Keto Maple Syrup
Prepare pie shell: Melt butter in a small bowl. Add ground nuts and sweetener. Mix well. Press firmly into bottom and up sides of 8 or 9 inch pie plate and refrigerate until firm.
Preheat oven to 350°F.
Whisk pie filling ingredients to blend in bowl. Pour filling into crust. Bake until filling is set, covering crust edges with foil if browning too quickly, 55 - 65 minutes. Cool completely. Chill. (Can be prepared 1 day ahead.)
Cut pie into wedges and serve with Maple Whipped Cream.
To make Maple Whipped Cream:
Whip cream with syrup in large bowl until soft peaks form. Makes about 2 cups. Bon Appétit!
Serves 8—7 carbs per serving.
I’ve been noticing Soy Milk Ice Cream in stores lately. This is a smooth, non-dairy ice cream. Non-dairy means no sugar is necessary – just like soymilk. Know what this means? In the near future there will surely be soymilk ice cream made with Sucralose. Things are looking better for the low carbohydrate way of life every day…
