For most people, Thanksgiving is all about reflecting on what you’re grateful for while spending time with friends and family. But if you’re trying to stay on track with a ketogenic diet, this holiday can bring on an added layer of stress. “It’s tough to head into social gatherings without knowing what will be served and whether you’ll have enough options that fit into a keto diet,” explains Christy Brissette, RD, of 80 Twenty Nutrition in Chicago. But staying on track with your meal plan goals can be done, even during the holiday season. It just requires a little bit of planning.
First, What Beginners Need to Know About Keto
The ketogenic diet came about as a way to help control seizure disorders almost 100 years ago. Today, it has become a popular way to shed pounds and inches rapidly. “Research points to some potential benefits of the ketogenic diet, including a few studies that have shown it may promote weight loss, lower blood sugar, and increase insulin sensitivity in people with diabetes,” says Keri Glassman, RD, of Nutritious Life in New York City. But the keto diet is not without a few downsides. “As your body adjusts, you may experience symptoms like fatigue, brain fog, and nausea for a few weeks,” Glassman says.
That’s not all. “Side effects from this form of dieting may lead to constipation, electrolyte imbalances, and headaches,” adds Brissette.
Not to mention, dramatically reducing your carb intake for the long haul can be challenging, Brissette says. Also, the keto diet may pose health risks long term, and some studies have pointed out that keto is no more effective for weight loss than other diets.
Is the Ketogenic Diet Right for You, or Could It Be Unsafe for Your Health?
No diet is one-size-fits-all, including keto. Long-term studies on the health effects of keto are limited, but some research has found that low-carb dieters may be at a higher risk of early death, possibly because low-carb diets, including keto, tend to decrease consumption of fiber and fruit and don’t mandate limiting intake of fats that are unhealthy in excess, such as that in red meat.
Suffice to say, the keto diet may pose health dangers for some people. “The safety of the keto diet hasn’t been studied in people with kidney or liver problems, pregnant women, or anyone with an eating disorder history or chronic constipation. If you have bone health concerns, you may also want to steer clear of the keto diet. It can be low in calcium and vitamin D,” adds Brissette.
Making the Keto Diet Work for You During the Holiday Season
If you plan to follow the keto diet during the holidays, there are a few simple tricks that can help you to stay on track. First, make sure you’re not arriving at a Thanksgiving celebration with an empty stomach. Having a healthy breakfast or snack can go a long way toward preventing the excessive hunger that can lead you to reach for the wrong foods during the main meal.
And don’t be shy about sharing your dietary needs with others. “Talk to your host and let him or her know you’re on a keto diet and you’d like to bring a couple of dishes to share with everyone,” suggests Brissette.
Need ideas? Give some of these delicious, keto-friendly Thanksgiving recipes a try: