With Summer in full swing many of us are looking forward to enjoying picnics, eating out, BBQs, staycations and maybe even a summer holiday. But what does that mean for your Keto Diet Plan and can you continue towards your goals whilst enjoying everything Summer has to offer? Read more below for our tips on navigating all types of summer events whist still seeing results and positive changes.

Picnics
If you can plan in advance, these can be super easy. Load up your basket with all sorts of Keto friendly foods. Think nuts, cheese, salami, olives, berries, jerky, chicken and boiled eggs!

Swap out sandwiches for a big green salad and your choice of protein (fish, chicken or ham are great options.) Dress your salad with some full fat mayo or a drizzle of olive oil and a splash of white vinegar or lemon juice. (See below for a quick salad idea.)

BBQs
AKA the Keto lover’s DREAM! We cannot tell you how much we love a BBQ. We have regularly have lunchtime BBQs in the car park outside our office here in Edinburgh (when the weather actually permits!!!) BBQs offer so many options that are suitable for the Keto diet. Burgers, chicken, fish, steak, halloumi, meatballs – the list is (almost) endless.

Swap out rolls, wraps and pittas for green salad or, better yet, some chargrilled vegetables!

Eating Out
There is literally nothing stopping you from enjoying a meal out whilst remaining fully in Ketosis – and this is true anytime of the year! There is usually something on any menu that you can make work for you. Think protein and salad or protein and veg. A chicken dish, fish or steaks are always a great go-to option with a side of green vegetables. Bunless burgers are fab and you’ll likely find these in most restaurants. Top burgers with cheese, bacon and mushrooms to make it your own.

A good idea is to check the menu in advance (I mean, who doesn’t already do this and know exactly what they are having before they step foot in the restaurant, right?!) Remember, we are all foodies and have years of knowledge of the Keto diet personally so if you are unsure, drop us an email with where you are going and we will give you some ideas from that specific restaurant’s menu.

Never be afraid to ask for what you want or to change something on the menu. If your meal comes with potatoes or chips, ask to leave this off or swap for salad or veg.

Try to avoid anything in breadcrumbs or batter, anything deep fried or with pastry or any sweet/sticky sauces and if the menu is not clear about how a dish is served just ask your server and they will be more than happy to help. More and more people are adopting diets which eliminate certain foods, like gluten for instance, and servers are always very knowledgeable on this subject as it is very important.

Staycations
A lot of the above will work for you on your well-deserved staycation – eating out, picnics, BBQs – but if you are doing a bit of cooking for yourself, there is no need to worry. The same general principles apply, think protein and veg or protein and salad.

For breakfasts, eggs are a great choice. Team them with bacon or salmon and some mushrooms and avocado and you have a fat-filled breakfast that will keep you full until lunch. Or you could opt for some natural yoghurt, berries and mixed nuts and seeds. If you have time to prepare in advance and take some food with you, check out our Keto granola recipe below for the perfect start to your day.

55g Hazelnuts
28g Sesame Seeds
28g Sunflower Seeds
28 Pumpkin Seeds
15g Desiccated Coconut 
28g Flaxseed
28g Desiccated Coconut
Combine all ingredients together and store in an airtight tub. Makes 7 portions.

Omelettes and potato free frittatas are also a great choice for breakfast, lunch or dinner. Filling and light but quick and easy to make if you have the time. Load your omelette or frittata with mushrooms, asparagus, spinach, spring onion, cheese and serve with a side or rocket or other leaves.

For lunch, salads are a great choice – filling but light in the warm weather. Make sure you have some protein like chicken or fish for example and serve with the following;
100g leaves
50g cucumber
50g spring onions
50g radish
½ avocado
½ green pepper
Dress with 2 tbsp of olive oil and a splash of white vinegar or a squeeze of fresh lemon. You can also use 2tbsp of full fat mayo for a chicken or tuna mayo filling.

Evening meal - As above, salads and omelettes are always a great choice any time of the day but if you have a bit more time in the evenings or are cooking for family, there are lots of options for you. From a simple steak to a stew, a curry to a casserole, there are lots of low carb/Keto meal ideas. You will find lots of free Keto recipe ideas online however, it is likely that you can tweak your own personal recipes to make them suitable for you and the family whilst allowing you to stay low carb. Simple swaps like having cauliflower rice or mash in place of rice and mashed potato will allow you to make the same main meal for everyone but just serve yours with a slightly different side.

If you would like any help with recipes or meal ideas, please drop us an email and we’ll be more than happy to chat more with you and help you to alter recipes to suit your goals.

Heading abroad on holiday
Firstly, we’re jealous! But you deserve it. A lot of what we have said before applies when you are abroad. Just always keep in mind – protein and veg or protein and salad – and never be afraid to ask for items to be tweaked – swap chips for veg or have the burger with no bun.

Of course, if you are all inclusive with a buffet restaurant, this might be a little different but there will likely be many things you can enjoy each day. Most all-inclusive buffet restaurants will serve cold cuts and cheese which can be great with a salad for a filling lunch or light evening meal. Most will also serve at least one or two protein-based dishes with sides like rice, chips and veg. Go for the protein and the veg and fill up until satiated.

Drinks
It goes without saying, stay hydrated and drink plenty of water - more than you normally would - as the warmer weather can affect electrolytes due to increased sweating. This can leave you feeling lethargic and can actually cause your body not to process and absorb water correctly which can lead to dehydration. Look out for signs of an electrolyte imbalance like a dry mouth, feeling more thirsty than usual and restless/sore legs. Combat an electrolyte imbalance by adding some good quality salt to your meals once or twice per day or by using a supplement like Dioralyte rehydration sachets.

Now on to the big one – alcohol! No one is here to be a party pooper and ruin your holiday! Luckily, there are some options you can enjoy that are Keto friendly. Red wine or prosecco are good low carb choices. Or a clear spirit like gin or vodka with a slimline tonic. You can opt for the odd diet mixer like Diet Coke for instance, but these do contain aspartame which we recommend avoiding where possible. Of course, the choice is yours. This should not directly affect Ketosis but may have knock on effects on hunger and cravings. Alcohol does affect the fat burning process so the more you have the bigger effect it will have on your Ketosis and results.

Final thoughts
We strongly advocate for the Keto diet working for you and sometimes this means that you don’t follow it 100% or even at all – and that’s okay. If you want to go on holiday and take advantage of the 10 days all-inclusive, like I did earlier this year, that is okay. Don’t feel bad or guilty about that. It really is about balance.

Some people go on holiday and stick 100% to all things Keto. That is amazing, gold star for them. But someone decide to stick with it as much as they can but allow themselves some treats. Gold star for them too. Others, like me, decide to go all in and enjoy every second. And do you know what, gold star for them too!! There is no right or wrong way to handle a Keto diet, it is about what works for you and what you want to do.

The best bit of advice I can give you is set your expectations based on your choice. Obviously, if you decide to enjoy all the delicious foods and come out of Ketosis you are likely to come home and see some sort of weight gain on the scales or might find your jeans that little bit tighter. But, in contrast, if you do decide to stay 100% Keto, be ready for temptation literally EVERYWHERE!

Remember, we are just an email away so if you need any advice or want to chat about anything/have any questions, please do get in touch and we will be happy to help.

Enjoy your summer whatever you do!!
Amanda