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| Kick these Keto mistakes to the curb, and lose weight during the holidays! |
Last Updated: 12/14/2020
Are you worried about getting through the Christmas holiday without packing on a few pounds?
You don't need to.
These 3 Keto Diet tips give you all the ammunition and motivation you need to sail through Christmas like a low-carb pro.
Like anything else, the Atkins Diet works best when you follow the rules. But sometimes, the rules are not enough.
If you waltz into your next Christmas party thinking you can do your own thing, without having read and studied the Rules of Induction, you’ll probably find yourself asking:
“Am I doing low carb right?”
That question is a dead giveaway that you probably aren't.
Like anything else, even with a rock-solid commitment, you can reach a point in your forward movement where you start to slip back into your old mindless way of doing things.
For some people, that means giving yourself permission to cheat once in a while, such as that upcoming holiday party or after a busy day of Christmas shopping at the Mall.
“If you have decided to move to phase two, I want to remind you not to regard it as a time to cut loose and undo all of the good work you have just completed.”
Pretty much common sense.
But then he adds that Phase 2 is:
To keep losing weight over the Christmas holiday, you need to stick to those Induction limits faithfully. These limits include:
While not everyone is doing Atkins, which is actually stricter than Keto or Nutritional Ketosis (sometimes, called LCHF), the problem can just as easily spill over into using too many processed foods.
Dr. Atkins cautioned against using too many low-carb products, as well.
While he did mention that convenience foods were an option for when “you are unable to find appropriate food, can’t take time for a meal, or need a quick snack,” he also warned to watch out for carbohydrate counts.
Far too many products today, like:
Sugar alcohol is a good example of that, and is often used mindlessly during the holidays.
If you don't have digestive issues after eating something that contains sugar alcohols, then your body is probably metabolizing that sugar substitute the same as sugar.
In addition, if you have wheat sensitivities, you'll need to be extra careful with what you spend your carbs on for Christmas because most low-carb products are loaded with wheat protein.
The same is true for many low-carb favorites like soy sauce.
Also, keep in mind that some whole grains like soy flour and oatmeal, which are not certified to be grown and processed using a gluten-free protocol, (many low-carb bakers grind them into flour), are also highly contaminated with wheat. This will be passed onto oat fiber, as well.
For wheat sensitives, gluten will cause inflammation, water retention, and affect the way your body mobilizes and utilizes fat. For a low-carber, who depends on fat mobilization for energy, eating foods you're sensitive to, even in tiny quantities, can be a recipe for disaster.
This is pretty much what the Atkins Carbohydrate Ladder is all about, too. Helping you make the best choices for whatever condition your current metabolism is in, it doesn't really matter that the glycemic index is just another theory that didn't hold up.
Whether you know what your carbohydrate tolerance is, or not, you can slash those holiday cravings for cookies and fudge by lowering your carbohydrate intake back to Induction levels until the holiday is over.
This move will use up any glycogen you might have accidentally stored, bottom out your insulin, and take away your interest in food within a couple of days.
Provided you're eating plenty of protein and healthy fats, you won't have to white-knuckle your way through the holidays.
In fact, if the holidays are your routine downfall and you just can't resist those cookie exchanges at work or walk by the See's Candy Shop in the mall without buying just one, it might be best to raise your calories up to maintenance for your current body weight.
Deciding not to gain weight for Christmas, rather than attempting to lose a few pounds for the month of December, might be a better option.
Giving in to holiday temptation can snowball into a substantial weight gain before you find the strength to return to a low-carb diet and start over. While most of that habit has to do with your current mindset and value system, now's not the time to work on making this type of course correction.
Now's the time to do what's to your advantage.
It's easy to create justifications for eating extra when you feel pressure from social circles or don't want to upset grandma when she offers you a slice of her famous fruitcake.
However, if you want to reach your weight-loss goals, you have to be willing to take a good look at yourself, your current lifestyle, and weed out any habits and behaviors that are standing in your way of taking charge of your life and becoming the best that you can be.
This project certainly isn’t easy.
I slipped down the slippery slope of fat gain myself a few years ago, so I understand how quickly the pounds can reappear when you're not paying attention and how difficult it is to correct.
I'm having good results from cutting down on quantities and making better food choices, so I'm happy with the results I'm getting so far, even though the speed of weight loss is slow.
The scale is going in the right direction, and to me, that's all that matters.
My tee-shirts are baggy and I have to keep hitchin' up my jeans. I even lost a couple of pounds over the Thanksgiving holiday.
I'm hoping to see the same thing for Christmas this year.
But how about you?
What are your plans for handling the Christmas holiday?
You don't need to.
These 3 Keto Diet tips give you all the ammunition and motivation you need to sail through Christmas like a low-carb pro.
If you waltz into your next Christmas party thinking you can do your own thing, without having read and studied the Rules of Induction, you’ll probably find yourself asking:
“Am I doing low carb right?”
That question is a dead giveaway that you probably aren't.
With the Christmas season here, this is not a good time to toss care to the wind and try to breeze through the holidays doing lazy Keto. Mindless eating is what got most of us into this mess, so mindless eating won't get you back out.
To get through the holidays unscathed, you have to know where the dangers are. And that's where this post comes in.
Whether you're just starting your low-carb journey or you have been at this for several months now, here are 3 of the best low-carb diet tips to keep you losing weight during the Christmas holiday.
To get through the holidays unscathed, you have to know where the dangers are. And that's where this post comes in.
Whether you're just starting your low-carb journey or you have been at this for several months now, here are 3 of the best low-carb diet tips to keep you losing weight during the Christmas holiday.
Keto Tip #1: Stick to Induction Limits for Fatty Foods
Most individuals enter into the Induction phase of the Atkins Diet feeling quite excited.
Motivation is strong.
The weight loss you experience during the first few weeks keeps you pumped and your mood high. Motivated by the lack of hunger, cravings, and even an interest in food, the sense of well-being keeps low-carb diet mistakes down to just a few.
Motivation is strong.
The weight loss you experience during the first few weeks keeps you pumped and your mood high. Motivated by the lack of hunger, cravings, and even an interest in food, the sense of well-being keeps low-carb diet mistakes down to just a few.
You stick strategically to the rules for a solid two weeks, start experimenting with new foods and recipes, and even make the decision that this low carb stuff is going to be a lifestyle change – not just another diet.
But lifestyle changes don’t come easy.
Like anything else, even with a rock-solid commitment, you can reach a point in your forward movement where you start to slip back into your old mindless way of doing things.
For some people, that means giving yourself permission to cheat once in a while, such as that upcoming holiday party or after a busy day of Christmas shopping at the Mall.
For others, the tendency to slip surfaces while trying to recreate the diet that got you fat in the first place – but from a low-carb perspective.
While there’s nothing wrong with attempting to low carb a favorite recipe or holiday treat, it’s easy to slip away from Dr. Atkins’ caution about moving out of Phase 1 and into the Ongoing Weight Loss phase.
While there’s nothing wrong with attempting to low carb a favorite recipe or holiday treat, it’s easy to slip away from Dr. Atkins’ caution about moving out of Phase 1 and into the Ongoing Weight Loss phase.
Atkins writes:
“If you have decided to move to phase two, I want to remind you not to regard it as a time to cut loose and undo all of the good work you have just completed.”
Pretty much common sense.
But then he adds that Phase 2 is:
“Very similar to Induction in that you will continue to derive the majority of your carbohydrates from vegetables low in carbs.”
While the Atkins Carbohydrate Ladder allows later additions of nuts and berries, provided they do not interfere with fat loss, Phase 2 does not lift the restrictions given for Induction.
Leaving Induction behind doesn't change the fact that a low-carb diet is a meat-and-vegetable diet.
While the Atkins Carbohydrate Ladder allows later additions of nuts and berries, provided they do not interfere with fat loss, Phase 2 does not lift the restrictions given for Induction.
- cheese (3-4 oz)
- heavy cream (2-3 tbsp)
- sugar substitutes (2-3 servings, counted as 1 gram of carbohydrate each)
- salad dressings (without sugar, and no more than 2 grams of carbohydrate per 1 tbsp serving)
- spices (without added sugar)
- lemon juice (2-3 tbsp per day)
- olives (20)
- sour cream (1 oz – that’s 2 tbsp)
- avocado (1/2)
While not everyone is doing Atkins, which is actually stricter than Keto or Nutritional Ketosis (sometimes, called LCHF), the problem can just as easily spill over into using too many processed foods.
Dr. Atkins cautioned against using too many low-carb products, as well.
While he did mention that convenience foods were an option for when “you are unable to find appropriate food, can’t take time for a meal, or need a quick snack,” he also warned to watch out for carbohydrate counts.
Far too many products today, like:
- low-carb breads
- tortillas
- pastas
- low-carb shakes
- low-carb energy bars
Sugar alcohol is a good example of that, and is often used mindlessly during the holidays.
If you don't have digestive issues after eating something that contains sugar alcohols, then your body is probably metabolizing that sugar substitute the same as sugar.
 |
| Beware of sugar alcohols. Some types of sugar alternatives digest exactly like sugar. |
The same is true for many low-carb favorites like soy sauce.
Also, keep in mind that some whole grains like soy flour and oatmeal, which are not certified to be grown and processed using a gluten-free protocol, (many low-carb bakers grind them into flour), are also highly contaminated with wheat. This will be passed onto oat fiber, as well.
For wheat sensitives, gluten will cause inflammation, water retention, and affect the way your body mobilizes and utilizes fat. For a low-carber, who depends on fat mobilization for energy, eating foods you're sensitive to, even in tiny quantities, can be a recipe for disaster.
Keto Tip #2: Do You Know What Your Carbohydrate Tolerance Is?
Following a low-carb diet, rather than a traditional low-fat low-calorie plan, doesn’t get you out of having to play the numbers game.
Although, many dieters are insistent that Dr. Atkins said they don't have to count calories, many of these same individuals are not watching their carbohydrate intake either.
Do you know what your Critical Carbohydrate Level for Losing (CCLL) is?
Obviously, if you don't know what that is, you don't.
But you aren't alone. It's pretty common within the Atkins community these days to not know what your maximum carbohydrate tolerance is.
The problem with that is this:
When you eat a few extras, such as for your birthday or the office holiday party, you have no idea where the line of safety is located. Just because there's:
According to Dr. Atkins, knowing your tolerance number and “counting grams of carbohydrate is truly your responsibility. If you don’t count you could get into trouble.”
For some people, a rough estimate is good enough for the holidays, but if you don't know what your maximum number is, you won't know when it's time to stop eating.
The theory that has always been presented by the Atkins Diet, or any low-carb plan for that matter, is that the rate of fat loss you experience is in direct proportion to the amount of carbs you eat.
Over the years, this theory has not been proven to be true, but knowing your CCLL, and staying at or below that number is still a useful safety net. The whole premise behind a low-carb diet is to lower insulin levels and correct blood sugar abnormalities that drive hunger.
You can't do that if you don't abide by your carbohydrate tolerance.
Whether a low-carb diet works due to chemical processes we don't yet understand or whether it's due to calorie intake alone, doesn't matter. The low-carb game works, and it works very well.
You DO have a carbohydrate tolerance level, above which insulin will rise, blood glucose will become unstable, hunger will go up, and you'll easily overeat.
Go above that tolerance number, eat more carbs than your body needs on a daily basis, and just like eating too much fat, your weight loss will stall.
Although, many dieters are insistent that Dr. Atkins said they don't have to count calories, many of these same individuals are not watching their carbohydrate intake either.
Do you know what your Critical Carbohydrate Level for Losing (CCLL) is?
Obviously, if you don't know what that is, you don't.
But you aren't alone. It's pretty common within the Atkins community these days to not know what your maximum carbohydrate tolerance is.
 |
| If you don't count your carbs you'll have no idea just how many carbs you're eating. |
When you eat a few extras, such as for your birthday or the office holiday party, you have no idea where the line of safety is located. Just because there's:
- an entire platter of cheese and salami
- raw vegetables and dip
- hot wings
- meatballs
- and other safe appetizers
According to Dr. Atkins, knowing your tolerance number and “counting grams of carbohydrate is truly your responsibility. If you don’t count you could get into trouble.”
For some people, a rough estimate is good enough for the holidays, but if you don't know what your maximum number is, you won't know when it's time to stop eating.
The theory that has always been presented by the Atkins Diet, or any low-carb plan for that matter, is that the rate of fat loss you experience is in direct proportion to the amount of carbs you eat.
Over the years, this theory has not been proven to be true, but knowing your CCLL, and staying at or below that number is still a useful safety net. The whole premise behind a low-carb diet is to lower insulin levels and correct blood sugar abnormalities that drive hunger.
You can't do that if you don't abide by your carbohydrate tolerance.
Whether a low-carb diet works due to chemical processes we don't yet understand or whether it's due to calorie intake alone, doesn't matter. The low-carb game works, and it works very well.
You DO have a carbohydrate tolerance level, above which insulin will rise, blood glucose will become unstable, hunger will go up, and you'll easily overeat.
Go above that tolerance number, eat more carbs than your body needs on a daily basis, and just like eating too much fat, your weight loss will stall.
Too many times, dieters think they know better than the plan's creator and do things that sit outside the rules.
Sometimes, you'll get away with it, such as eating low-carb tortillas, pasta, and bread before you reach step nine on the ladder. I personally never found that the order of the ladder mattered very much.
Others stick to a mindless eating of only allowable low-carb foods without actually counting the number of carbs you are eating in a day. If you’re lucky, and happen to miraculously stay within your carbohydrate tolerance, you will continue to lose weight just fine eating like that.
But sometimes -- most of the time, most likely -- you won't.
Even if it's not today, those little inconsistencies and small mistakes will catch up to you, and when they do, your weight loss will stall.
Sometimes, you'll get away with it, such as eating low-carb tortillas, pasta, and bread before you reach step nine on the ladder. I personally never found that the order of the ladder mattered very much.
Others stick to a mindless eating of only allowable low-carb foods without actually counting the number of carbs you are eating in a day. If you’re lucky, and happen to miraculously stay within your carbohydrate tolerance, you will continue to lose weight just fine eating like that.
But sometimes -- most of the time, most likely -- you won't.
Even if it's not today, those little inconsistencies and small mistakes will catch up to you, and when they do, your weight loss will stall.
Keto Tip 3: Temporarily Dial Back Your Diet to 20 Net Carbs Per Day
 |
| Best Keto Tip: Eat plenty of protein and fats, but return to 20 net carbs to eliminate any cravings |
Whether you know what your carbohydrate tolerance is, or not, you can slash those holiday cravings for cookies and fudge by lowering your carbohydrate intake back to Induction levels until the holiday is over.
This move will use up any glycogen you might have accidentally stored, bottom out your insulin, and take away your interest in food within a couple of days.
Provided you're eating plenty of protein and healthy fats, you won't have to white-knuckle your way through the holidays.
In fact, if the holidays are your routine downfall and you just can't resist those cookie exchanges at work or walk by the See's Candy Shop in the mall without buying just one, it might be best to raise your calories up to maintenance for your current body weight.
Deciding not to gain weight for Christmas, rather than attempting to lose a few pounds for the month of December, might be a better option.
Giving in to holiday temptation can snowball into a substantial weight gain before you find the strength to return to a low-carb diet and start over. While most of that habit has to do with your current mindset and value system, now's not the time to work on making this type of course correction.
Now's the time to do what's to your advantage.
How to Lose Weight Over the Christmas Holiday
To protect yourself over the Christmas season, you need to get back to counting carbohydrates.
That is the only way to know if you are staying within your carbohydrate tolerance. If you are already watching them closely, then examine your daily habits and pay attention to where your carbohydrates are coming from.
Are you sticking to the maximum limits that Dr. Atkins set for certain fatty foods?
Are you religiously sticking to 20 net carbs per day, or less?
It's easy to relax and stop reading labels, allowing a little bit of sugar or high-fructose corn syrup to slip into your diet through store-purchased salad dressings or popular brands of seasoning salt.
While the amount is small, it only takes a few grams of sugar to set off holiday cravings.
It’s also easy to forget what level of the carb ladder you're on, especially when you see others posting recipes for the holiday that include low-carb pasta, alternative flours, and sweet breads.
If you have never experimented with this level of the carbohydrate ladder, now's not the time.
You won't know how your body is going to respond to wheat and other ingredients, so you won't be prepared with a backup plan in case those low-carb alternatives ignite cravings for the real thing.
When it comes to fat loss and staying on plan, most of the time:
You are your own worst enemy.
That is the only way to know if you are staying within your carbohydrate tolerance. If you are already watching them closely, then examine your daily habits and pay attention to where your carbohydrates are coming from.
Are you sticking to the maximum limits that Dr. Atkins set for certain fatty foods?
Are you religiously sticking to 20 net carbs per day, or less?
It's easy to relax and stop reading labels, allowing a little bit of sugar or high-fructose corn syrup to slip into your diet through store-purchased salad dressings or popular brands of seasoning salt.
While the amount is small, it only takes a few grams of sugar to set off holiday cravings.
It’s also easy to forget what level of the carb ladder you're on, especially when you see others posting recipes for the holiday that include low-carb pasta, alternative flours, and sweet breads.
If you have never experimented with this level of the carbohydrate ladder, now's not the time.
You won't know how your body is going to respond to wheat and other ingredients, so you won't be prepared with a backup plan in case those low-carb alternatives ignite cravings for the real thing.
When it comes to fat loss and staying on plan, most of the time:
You are your own worst enemy.
It's easy to create justifications for eating extra when you feel pressure from social circles or don't want to upset grandma when she offers you a slice of her famous fruitcake.
However, if you want to reach your weight-loss goals, you have to be willing to take a good look at yourself, your current lifestyle, and weed out any habits and behaviors that are standing in your way of taking charge of your life and becoming the best that you can be.
This project certainly isn’t easy.
I slipped down the slippery slope of fat gain myself a few years ago, so I understand how quickly the pounds can reappear when you're not paying attention and how difficult it is to correct.
I'm having good results from cutting down on quantities and making better food choices, so I'm happy with the results I'm getting so far, even though the speed of weight loss is slow.
The scale is going in the right direction, and to me, that's all that matters.
My tee-shirts are baggy and I have to keep hitchin' up my jeans. I even lost a couple of pounds over the Thanksgiving holiday.
I'm hoping to see the same thing for Christmas this year.
But how about you?
What are your plans for handling the Christmas holiday?
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