How To Stay Keto In Summer
Don’t give up on your health and weight loss journey just because of the weather!
If you make the effort 💪🏽 to follow the advice below, you will not 🙅🏻♀️ gain weight this summer, but you 🫵🏽 MUST make these behaviors your top priority!
(we’re Italian so we yell and wave our arms, but we do it with love 😆)
Your eating and drinking doesn’t have to be a sh*t show just because it’s nice out and you go to parties, picnics or enjoy time outdoors where there’s lots of opportunity to eat and drink things that are way off your plan. Commit to the suggestions below this summer and you’ll be in great shape:
If you have an event with high-risk food, make sure you win the rest of the day
If you know you’re doing something fun one day, then plan ahead for it! Usually the “fun” thing is only the duration of one meal, so make sure you do good for the other 1-2 meals of that day. Then make sure you know what you’re eating for the “fun” meal so that you have a game plan and it doesn’t get too fun. Example situation:
“FUN MEAL OF THE DAY”: You’re going to a family reunion picnic and you know there’s going to be delicious food at the potluck, plus you also think you’ll need to drink just to get through the event.
If the event is at lunch time, maybe you can fast until potluck is served, or you can just eat a simple and light breakfast like eggs or a yogurt.
Find out what’s being served and if it seems safe for your diet, then commit to just eating those foods and not the mac n cheese, lol! If options are unclear or unsafe, then bring your own dish to share that IS safe. Google keto potluck options and you’ll have endless ideas to prepare that you and others can enjoy.
If you ate a lite breakfast and then overate “allowed” keto foods at the picnic, you might be able to skip dinner or even just have something light like a salad, piece of meat, lunchmeat and cheese wrap, or veggies and dip. My point is just to avoid the downward spiral or a case of the “f%ck-it’s”.
Keep keto options available at home when you need substitutions
When the weather is beautiful, we tend to feel snacky. If you want to indulge a bit, just keep it keto. Stock up on things like HiLo Life Keto Chips & guacamole, Rebel ice cream, Tillamook zero sugar beef sticks, charcuterie type ingredients, and of course Keto Katz burger buns, hot dog buns, bagels, pizza, cereal marshmallow bars, or anything we make is perfect for this situation! Check our menu here.
This way, if you have to snack on something, you can overeat but at least it’s still keto and there’s NO guilt the next morning.
Keep keto alcohol options in the liquor cabinet and know what you should order when out
So we all know that good weather and fun times makes us want to drink more and get silly 🤪. No problem. Just be sure to plan ahead and choose what’s keto-friendly. Check out our keto cocktail recipes we wrote!
ALWAYS SAFE: vodka soda with lemon or zero sugar flavoring packets, diet coke and bourbon, ultra low carb beers (will still have gluten in them), any type of strait/unsweetened liquor with unsweetened mixer, White Claw, High Noon, Truly, etc.
Read labels and if it doesn’t say what the carbs are, then don’t drink it! The FDA doesn’t require alcohol companies to have nutrition labels, but the brands that want to sell to our crowd know they need to tell us a few details, so look for this on the packaging.
Grilling
Grilling your dinner is a nice way to stay out of the kitchen and enjoy the weather while staying keto! It’s so easy to season a piece of meat or fish and throw it on the grill while making a side salad for your veggie and fat source. You can even throw your veggies on the grill and call it a one-pot-meal! If you’re entertaining, you can easily add some tater tots, baked potatoes, a side of quick cooking rice or rolls to the meal so your guests get the carby foods they’re looking for while you stick to what’s safe. Easy peasy.
Make assembly-type meals instead of dreading hot summer cooking
Stick to meals that are super quick to assemble or prepare so that you are more motivated to eat at home rather than going out and ordering loaded nacho fries. Here are our favorites:
Entree salads: Maurice salad, cobb salad, big mac salad (with Keto Katz mac sauce!), antipasto salad
Keto Katz pizza with a side salad or veggie.
Sandwiches using Keto Katz buns, lettuce wraps, or Egglife wraps. Add avocados, mayo or our mac sauce for your fat source.
Charcuterie-style meal: salami, prosciutto, fancy stinky cheeses, stuffed olives, canned roasted peppers, marinated pickled vegetables, keto crackers, whatever you heart desires!
Continue tracking your diet in the app of your choice
I mean, this is really the best way to stay on track this summer. If you track what you eat and you stay within your numbers, you obviously won’t go off your diet. I know it’s summer and no one wants to feel tied down to measuring and tracking, but how bad do you want to stick to your weight and health goals?
Not to give you a famously Italian guilt trip or anything (here it comes anyway), but you are 100% in control of your diet choices and therefore outcomes. Keep the vision of your goals clear in your mind’s eye and strengthen your determination to succeed! IT WILL FEEL SO GOOD!
P.S. If you’re not sure that you’re doing keto correctly, sign up to download our free keto diet instructions below and make sure!