While summer foods are tempting, including barbecues, vacations, fairs and more, it’s important to stay in keto in summer. I have a few tips to help you stay focused and avoid coming out of ketosis, getting sick or gaining unwanted weight.
1. Always Have Water
You know why hydration is necessary in the summer, but it becomes especially important when you’re on a keto diet Dehydration and low levels of electrolytes can cause hunger pains and more intense cravings. One goal is to drink half of your body weight (in ounces) each day.
Don’t be caught off guard either – bring a reusable water bottle with you wherever you go! Adding a safe additive such as pink salt may also help; this salt replenishes much-needed electrolytes and balances your body’s pH level.
2. Start a Workout Routine
After a workout, your hug level will subside and your cravings will disappear. And guess what? Even if you have more carbs, the workout will burn those sugars right away so you can stay in ketosis and stay on plan.
For me, the best form of exercise is high-intensity interval training, or HIIT. it’s fast and intense, so it doesn’t put as much extra stress on those depleted adrenals as a long cardio workout, but it’s still very effective. It also maximizes muscle sensitivity to insulin, which is a key factor in lowering blood sugar
Another benefit of HIIT is that it takes very little time. I work out for 30 minutes every other day, including a warm-up and cool-down. On days when I’m away from HIIT, I go for walks, swim, and do yoga.
3. Stock Up On Snacks
For most people, summer means snacking: S’mores, popsicles and ice cream are warm weather favorites. While none of them are ketogenic, you’ll find there are many great foods that can replace them and satisfy your cravings
If you’re a sweet tooth, KetoNut Fat Bombs are more than capable of satisfying your sugar addiction. Our granola, which is keto-friendly and full of healthy fats (how many granola bars can say that?) can serve this purpose as well, and it’s the perfect breakfast for summer mornings. When a salty snack like chips would improve the outdoor movie experience, Collared Pig Pork Rinds are great for that!
4. Research
If you’re going out to eat, check the menu online ahead of time to get an idea of what to order. Most restaurants offer healthy options that may not be listed on the menu. You can always call ahead and ask what they offer.
5. Be prepared to cheat!
What? Really? Cheating?
Well, you may be in a situation where cheating in a keto treatment program is an inevitability or just happens. So be prepared to minimize the damage!
I would never choose gluten to cheat on, because it takes too long to get out of your system! If you’re Keto Paleo, the same goes for dairy!
If you are going to cheat, I would cheat with some good seasonal fruit, or gluten free baked goods. This may be high in carbs, but carbs are easily consumed, especially with some good HIIT! Carbs and sugar are bad, but won’t cause lasting damage unless you are fructose intolerant So just plan to resume your eating plan the next day, and maybe do some more exercise, and you’ll be right back in ketosis!
6. Plan Ahead
Choose a consistent day to meal plan and prepare for the week (or weeks) ahead with a ketogenic diet and snacks. Your schedule may need more flexibility in the summer – you never know when a last-minute beach trip or ballgame will be in your future – but by doing a little planning, you’ll avoid a keto emergency.
Even when you’re on vacation, preparation is necessary. Do a little planning around your diet: bring your keto essentials, find restaurants or stores that can accommodate your dietary requirements, and book accommodations with necessary appliances like a refrigerator or microwave.
