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