Top 10 Ultimate Keto Diet Hacks To Survive Parties & Holidays

hello health champions today I want to talk to you about how to get through the

holidays and the parties without getting out of ketosis without losing your low

carb path we all know it can be a struggle to be around people who don't

share our ideas of what food is they gorge themselves with cake and cookies

and sugar and they don't understand where we're coming from so today we're

gonna help you solve that challenge by talking about the top 10 ultimate keto

hacks to survive the parties and the holidays coming right up am Dr. Ekberg

I'm a holistic doctor and a former Olympic decathlete and if you want to

truly master health by understanding how the body really works make sure you

subscribe and hit that notification bell so you don't miss anything so I want to

cover 10 different ideas hacks concepts and they're in no particular order so

make sure that you watch all the way through so that you get a big picture

most people are going to be on a ketogenic diet because they want to lose

weight there are many other benefits as well from fasting and low blood sugar

and stable blood sugar but assuming that most people are doing it to lose weight

then what you're really trying to do is to reverse insulin resistance and this

is not a quick thing this is not an instantaneous thing so if you haven't

gotten fat adapted if you haven't been in ketosis for a while then the party or

the holiday is not the time to start all right then you just kind of do your

thing and learn how to do this properly afterwards but assuming that you have

been in ketosis you are fat adapted and you want to get through the holidays

without messing it up too much then here are the things to think about do you

want to fast before the party well yes and no you want to fast you want to do

some intermittent fasting you want to get really fat adapted in the

days leading up to the party okay you don't want to be totally fasted and go

straight to the party without eating anything in the days or hours before

because then you will be starving and you'll be presented with all these

tempting things and it's just not a reasonable expectation to think that

you're gonna get through that and not overcompensate and not indulge and lose

control so yes you do want to be fasted but fast in the days before and then on

the day of we're going to talk about what to do number two be fat adapted all

right same thing kinda as the fasted you've done this for a while and when

you're fat adapted that means that you have your cravings under control it's

okay this is again part of the the long-term plan that if you are fat

adapted your blood sugar is stable you're going to be less likely to fall

for those temptations number three mental preparation all right so plan

this out a little bit don't just go there and show up and see what happens

have an expectation know that people might even try to make fun of you they

might expect you they might tease you and expect you to eat the the cakes and

the dessert or maybe even grandma has made that special treat that you like to

eat as a kid and now it's not a good idea to deny that completely so have an

expectation of what's gonna happen and plan accordingly even write down what

you are about to do set up some rules for yourself how much leeway are you

gonna give yourself how strict are you going to be because then if you clarify

that you're much more likely to be able to stick to it

number four eat at home before so it doesn't mean that you stuff yourself so

that you don't have any kind of appetite but you don't want to go totally hungry

either and if you lay the foundation of something with some protein and fat then

you get to the party and you're not gonna need to just get all of your

sustenance all of your food from that party you have a little bit of a

foundation and then you'll have much much more control so have a small meal

of something with fat and protein before you go and then once you get to the

party there's some things that you do want to eat and you want to focus in on

things like salad leafy greens veggies carrots tomato cauliflower broccoli

celery whatever they have cut up these are typically going to be at most

parties if they have a dressing then make sure that it's not the low fat high

sugar dressings but it is something that you know like a Caesar dressing maybe or

an oil and vinegar dressing at most parties they're going to be some things

that you can focus and on with protein and fat like meat maybe some chicken

wings some cold cuts some salmon a lot of parties I go to being from

Scandinavia they're gonna have the smoked salmon and there's gonna be

cheese at most parties so the wings obviously if you eat chicken wings make

sure that they're not breaded or coated and a lot of sugar if you stick to those

things then you're gonna be pretty much eating a ketogenic diet already some

minor details might be to choose fat meat over lean meat or maybe steak over

chicken so if you're going to a banquet or something and you have a dinner

ticket they get you to select meat or fish beforehand a meat or fish or

chicken then again it's a minor thing but maybe if you think that the steak

might be more satisfying more filling or whatever you feel is the appropriate

thing to get you the most satisfied so you're not going to want to have

something afterwards in number six those are of course the things you want to

avoid all right that any party there's going to be lots of sugar and bread and

crackers so stay away from the Oh chip stay away from the corn strips

stay away from cookies and crackers and bread and all that stuff and again do

some mental preparation decide ahead of time that those things are not food

they're not something that you eat anymore so it's not even an option it's

sort of like if I see a soda if I have coca-cola or something and they're gonna

serve it it's not even an option it's it would be ridiculous for me to even think

about that then of course avoid potatoes fries

anything breaded fried especially and any form of candy or desserts because

you know they're just gonna be pretty much a hundred percent sugar in those

candy and desserts number seven if it's a potluck dinner where you're supposed

to bring something then of course you bring a kedo dish and you might even

want to try to find out what some other people are bringing so you can plan and

strategize a little bit so that you have sort of full coverage on that but even

if it's not a potluck then it's not a bad idea just as a courtesy to bring a

dish with you most people would probably appreciate that and then you can bring

something that you know that you could eat if there was just nothing else at

the party and you might even want to bring a couple of accessories some

people don't have real butter for example they might have a margarine or a

low-fat spread of some sort and then you can just tell them that hey you know

this dish I brought it goes really well with with real butter so I brought some

just in case and same thing with the dressing that if you bring a salad or

something then say hey this dressing goes really well with the salad and you

bring something that you know it has that the good stuff in it and then you

want to be just a little bit sneaky and selfish because chances are if you bring

something that's really rich and satisfying it will be the most popular

thing on the table and then you want to make sure that you get some for yourself

all right don't be standing back make sure that you dig in while there's

still something there for you number eight bring your own dessert

because at these parties there's gonna be desserts there's gonna be cookies and

candies and things and the one thing that you can be pretty sure that there's

not going to be is a dessert that is keto friendly all right they're gonna

have some cheese they're gonna have some meat they're gonna have some veggies to

dip but they will most likely not unless you just know the people you're going to

and they think the way you do they're not going to have a keto friendly

dessert so if you plan at all to have some form of dessert then bring it

yourself bring Sookie dough bombs or some keto brownies or keto cookies or

something that you know that that you'll be covered number nine what is a party

without drinks that might be the most consistent denominator of all parties is

that there's probably going to be some alcoholic beverages and alcohol is not a

very healthy thing but it can be okay on keto the alcohol itself is not going to

throw you out of ketosis the alcohol itself even though it is sort of

metabolized like a form of sugar in the body it doesn't really raise blood sugar

or stimulate insulin in large quantities it's metabolized sort of like fructose

and it's a huge burden on your liver so for long term insulin resistance it's

one of the worst things that you can do that's why they call it alcoholic fatty

liver versus non-alcoholic fatty liver all right alcohol is not a great idea in

the long run but at a party if you have one or a few drinks then it's not going

to throw you out of ketosis unless you have a bunch of drinks with sugar in

them so the key is the drinks that you do have you want to have no sugar no

sweet mixers no liqueurs no sweet wines etc and

and if you have a beer make sure it's not a full-bodied good tasting beer that

is pretty much like liquid bread right there are some beers that have very very

low carbs if you use an ultra light or a light beer then you could probably have

one and still stay within just get like 2 or 3 grams of carbs in there but I

would recommend in this order as far as being keto friendly that straight liquor

gin vodka whiskey bourbon cognac etc those are distilled and if they don't

have anything added to them they have zero sugar by themselves dry wine

whether it's white or red is only going to have one to two grams per glass

typically and the same thing with champagne but champagne is kind of white

wine to start with but then they actually add sugar in almost all of them

there's a few rare exceptions but for the most part they add some sugar so you

want to get the one that has the least sugar added which is called Brut it has

less than 12 grams of sugar per bottle added so you get less than 2 grams added

for a glass and then like I mentioned the light beers make sure that you get

something that's low carb I hope that you manage to stay away from the sugar

because the sugar is sort of that drug that tends to flip a switch that tends

to have you lose control and and one thing leads to another and that can have

repercussions for for days to come for some people so do your absolute best to

stay away from the sugar no matter what else you do with this which brings us to

number 10 which is damage control so if you did well then there's not really any

damage to control then you just go about your thing if you did a little bit more

carb loading or if you just ate a lot of foods or you had a couple of drinks then

you probably don't have to change a whole lot like if I

ketosis for so long I've done the ketogenic diet now that I'm even without

trying I'm pretty much in ketosis so if I go to a party I have a few things

there then it might kick me out of ketosis but then I just don't have any

breakfast and by lunchtime I'm in pretty much the same level of ketosis that I

was the day before so the longer you've gone the easier it is to get back into

it but it might still be a good idea especially if you stuff yourself then it

just feels good mentally to have to do and intermittent fast just have some

coffee in the morning maybe bulletproof coffee and then get right back into your

pattern and you eat maybe in the afternoon or evening give yourself just

a little bit extra time whatever it needs to be for you but most of all

don't use the party as your excuse to go totally crazy because you probably will

regret it afterwards you will set yourself back you won't feel very good

physically or in your focus or clarity so just do the best you can and realize

that you can do the parties and have a good time and stay in ketosis or at

least very very close to it if you enjoyed this video make sure you look at

that one thank you so much for watching I'll see you in the next video