How to Get Back on Track After Thanksgiving: A Keto Guide, by Roxana Soetebeer MHP PHC
How to Get Back on Track After Thanksgiving: A Keto Guide
Thanksgiving isn’t about food—it’s about family, love, and connection. Yes, the meal often takes center stage, but what really matters is the time spent with loved ones. If you veered off your keto plan during the holiday, it doesn’t mean all is lost. One day of indulgence may pause your progress or set you back a bit, but it doesn’t undo everything you’ve accomplished. Let’s focus on how to pick up where you left off and continue toward your goal of better health.
Thanksgiving is over. Now it’s time to look ahead without judgment. What did you learn from the experience? Did you feel in control, or did certain foods trigger cravings? Did you go in with a plan, or did the day catch you off guard?
Use this insight to think about how you might approach Christmas or other holidays coming up. Maybe it’s bringing a keto-friendly dish you love, setting boundaries with yourself, or simply being mindful of portion sizes. Every holiday is an opportunity to refine your strategy and support your health goals.
Tip: Take a moment to reflect on what worked and what didn’t. Jot down a few ideas for how you can prepare better for next time.
Feeling bloated or sluggish after the holiday? That’s likely from extra carbs, which cause your body to retain water. While it sounds counterintuitive, staying hydrated can actually help your body flush out the excess water and reduce bloating. A glass of water first thing in the morning can do wonders to get you back on track.
If you’re feeling a little off, adding a pinch of salt or sipping on bone broth might help restore electrolytes. This can ease headaches, fatigue, or any other “off” feelings as you transition back into ketosis.
Pro tip: A warm cup of herbal tea can also be calming and supportive as your body resets.
After a day of indulgence, your cravings might be stronger than usual. That’s normal, but it’s also why it’s important to keep your meals simple and nourishing. Focus on the basics: protein, healthy fats, and low-carb vegetables.
This isn’t the time for keto desserts or “creative” recipes. Think of your meals as a way to ground yourself and stabilize your blood sugar. For example, scrambled eggs with avocado for breakfast, grilled salmon with asparagus for lunch, and roasted chicken thighs with Brussels sprouts for dinner.
Tip: Planning your meals for just two days can help you regain focus and avoid decision fatigue.
Let’s be honest—after a holiday, the last thing you might want to do is exercise. But even a little movement can make a big difference. A brisk walk, a yoga session, or some light stretching can help shake off that post-Thanksgiving fog.
It’s not about burning off the food—it’s about feeling better. Movement boosts your mood, reduces bloating, and reminds your body that you’re ready to keep moving forward.
If you don’t feel like it, just start with 5 minutes. Sometimes, the hardest part is getting started.
Intermittent fasting can be a helpful tool to reset hunger signals and ease your way back into ketosis—but it’s not a punishment. Don’t fast because you feel guilty about what you ate. Instead, use fasting as a way to simplify your day and let your body naturally return to balance.
If you’re not hungry in the morning, it’s okay to wait until lunch to eat. But if you are hungry, honor that and choose a meal that aligns with your goals. Remember, fasting is just one tool in your toolkit, not a requirement.
Thanksgiving is behind you, but Christmas and New Year’s are just around the corner. Now is the perfect time to reflect on what you learned and use that knowledge to prepare better for the next holiday.
Maybe it’s about keeping keto-friendly foods on hand, practicing mindful eating, or deciding ahead of time which indulgences are truly worth it. The goal isn’t balance—it’s health. Every decision you make is a step toward feeling better and building a sustainable way of eating.
Thanksgiving isn’t really about the food—it’s about the people you share it with and the memories you create. If you indulged, don’t dwell on it. What matters is what you do now. Take small, meaningful steps forward, and you’ll be back on track in no time. Progress isn’t lost—it’s waiting for you to keep moving forward.
Written by Roxana Soetebeer, MHP, PHC
Published November 30th, 2024
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