Many keto dieters think the winter holidays are the hardest part of the year, but summer can be deceptive! That’s when you find that your diet has changed! Cocktails, high-sugar fruits, potatoes and pasta salads – the list of tempting and unfriendly foods is extensive. If you have clients or you yourself struggle to stay keto during the summer, here are ways everyone can stay on track and in ketosis!
1. Stay Hydrated
Many times, cravings and hunger are nothing more than symptoms of dehydration and lack of electrolytes. Make sure you drink plenty of water throughout the day, about half your body weight in ounces is the minimum you should drink, on hot days when you spend a lot of time outdoors I would double that.
So if you weigh 120 pounds = drink 60 ounces of water a day = that’s about 8 ounces of water!
Good choices for drinks are water with a pinch of sea salt, iced herbal tea, or the occasional flavored sparkling water (no sweeteners!) .
I also use peppermint schnapps a lot: a drop or two in your glass of water for a fresh peppermint flavor, and no added sugar, no guilt. It’s actually a medicine that helps with digestion!
2. Stay Active
As long as you can manage to stay active for at least 20 minutes a day, it will help. Even if you walk your dog for 20 minutes, it counts as a day of exercise.
After your exercising, your hunger levels will subside and your cravings will disappear. And guess what? Even if you have more carbs, the workout will burn those sugars right away so you can stay in keto in summer and stay on plan.
For me, the best form of exercise is high-intensity interval training, or HIIT. It’s fast and intense, so it doesn’t put as much extra stress on those tired adrenals as a long cardio session, but it’s still very effective. It also maximizes your muscles’ sensitivity to insulin, which is a key factor in lowering blood sugar!
If you’re going out to eat, check the menu online ahead of time to get an idea of what to order. Most restaurants offer healthy options that may not be listed on the menu. You can always call ahead and ask what they offer.
If you’re invited to a party, bring a bag of pork rinds that you can use as chips so you can at least have the dip, they’re great with guacamole! You can pick up a bag of pork rinds at any gas station! Or you can pick up a bag at any gas station, so no need to make a big prep!
You should also plan to bring your own booze so you can drink right for Keto. A small bottle of good vodka, a bottle of good cocktail bitters, and some sparkling water is all you need for a fancy cocktail! You can take these drinks home with you! No sugar, no juice, no crappy ingredients! That’s why we make them! Please drink responsibly!
4. Be prepared so you do NOT cheat!
It’s perfectly fine to eat the occasional keto food and is encouraged to prevent any temptation to eat non-keto foods that contain carbohydrates. There are so many great recipes out there for everything from cakes to cookies to pies and breads. My favorites are homemade strawberry rhubarb cobbler, chocolate chip cookie dough fat bombs, lemon bars and bagels. Or, for convenience, it’s easy to find keto products like ice cream and chocolate bars in the grocery store. Keep it simple and easy and you’ll find something to take care of any cravings you may have.