The holidays can be a beautiful time for those implementing metabolic therapies, as the healing process often enhances joy and connection. However, the season also presents challenges that can make adherence more difficult. To support others in navigating these hurdles, I reached out to our community for their strategies—and they shared invaluable insights. 

Cultivate a No-Compromise Attitude

Chris Medrzycki, who has been using keto to treat bipolar 1 successfully for over seven months, described how transformative the diet has been for him, making adherence easier:

“It has provided a new life, and that is mostly enough to stave off the temptation to eat off-diet.”

One of his most impactful strategies is cultivating a no-compromise attitude:

“Just say no without apology when it comes to deviating from keto for any reason. Everyone should know that such a response is entirely okay and not impolite—your health trumps social etiquette.”

From the outset of my ketogenic therapy journey, I embraced this same mindset and it has helped me tremendously. Friends and family quickly learned that tempting me was futile, because I never wavered. Having “cheat” days wasn’t an option for me. Ally Houston, a metabolic psychiatry coach with lived experience who successfully treated depression, anxiety, and ADHD, reminds clients of Dr. Georgia Ede’s wisdom– that a holiday can easily turn into a “holi-week”, and:

“Some people ‘wake up’ in March or April having slipped back into eating the foods they ‘love’ but that don’t love them back.”

For many, this slippery slope isn’t worth the risk—especially when keto is delivering meaningful changes to health and well-being. 

Overcome Emotional Barriers

Robyn Dobbins, a keto coach and Fresh Start Awardee who put her bipolar disorder into remission with ketogenic therapy, emphasizes the importance of prioritizing your health over social pressures. She highlights four common emotional barriers that can derail people and some positive mindsets and strategies to overcome them. 

• Overcoming Awkwardness
  "Many people feel awkward advocating for themselves when it comes to dietary choices... Should someone else have any comment on what you choose to eat, that is their issue, not yours." Advocate for your health by remembering that feeling awkward is far less significant than staying true to what supports your progress and well-being.

• Addressing Feelings of Selfishness
  "It's never selfish to take care of your own health." While others may not always understand, you can explain your dietary needs and bring keto-friendly dishes to share. 

• Managing Sadness
  "It's important to create new strategies to find comfort," such as acknowledging feelings of loss and reimagining traditions. The holidays may bring grief over loved ones or nostalgic foods.Recognizing these emotions can help you process them without resorting to old, unhelpful habits.

• Reframing FOMO (Fear of Missing Out)
  “It is completely possible to enjoy your surroundings and the time spent with friends and family while simply sipping a cup of coffee.” While others indulge in traditional treats, remember: Joy comes from the time spent with loved ones, not the food. 

Robyn’s perspective is empowering:

“Staying true to your dietary goals shows that you are committed to being your best self, not just for you, but also for those around you.”

Often, the reasons for veering off course go deeper than a craving for carb-heavy foods. Strengthen your resolve by:

• Reminding yourself that choosing health is an empowering act.

• Acknowledging that these moments are opportunities to practice self-respect, commitment, and healthy boundary-setting. 

Like any skill, cultivating a no-compromise attitude takes time and practice. But with persistence, it becomes second nature—an invaluable tool for navigating the holidays and achieving long-term success.

Practical Tips to Support Adherence

Practical strategies can help reinforce your commitment and make it easier to stay on track with keto—especially during the holidays.

1. Enjoy Eating & Sharing Keto Foods 

Viewing keto-friendly dishes as indulgent and delicious rather than restrictive can transform your experience. Instead of focusing on what’s missing, celebrate the richness and variety of what you can enjoy. Creating beautiful, flavorful meals and appreciating their decadence can enhance your satisfaction. There are many delicious keto alternative recipes available. Over time, these dishes can easily become as nostalgic and emblematic of the holidays as the traditional version. Robyn recommends Anna Vocino’s Thanksgiving Recipe Roundup, noting that her family feasts serve Acorn Squash Souffle in place of candied sweet potatoes. 

Cherie St. Arnauld, Partnerships Manager at the Food as Medicine Network, emphasizes the importance of satiety:

“Shifting toward meats, fats, and vegetables, and away from processed carbohydrates, made it much easier to adhere to a low-carb diet. Unlike calorie-counting, focusing on satiation eliminates lethargy and cravings caused by blood sugar spikes and crashes.”

Feeling satisfied and satiated is one of the magical aspects of a ketogenic diet reported by many individuals, making it sustainable for the long-term. 

2. Use Fasting to Your Advantage

Fasting can be particularly helpful during the holidays. Keto Coach and Fresh Start Awardee Mia Mendez fasts at least 16 hours before and after holiday meals. I’m also a big fan of fasting throughout the holidays, as it serves multiple purposes:

• Deep ketosis from fasting can help elevate mood, making gatherings more enjoyable.

• It can enhance the delicious flavor of keto-friendly foods, reminding you of the nourishment and enjoyment they provide. 

• Fasting helps prevent constant snacking and overeating, which is easy to slip into throughout the holiday season. 

For many, fasting before a holiday meal heightens the enjoyment of every bite while supporting metabolic health goals. 

3. Seek Support and Connection

Finding support from others who share similar challenges can be one of the most inspiring ways to stay motivated. Connecting with those who have lived experience navigating holidays on keto allows you to share insights and empathize with struggles.

As this movement grows, so do the peer-led resources offering support. Lauren Kennedy West of Living Well After Schizophrenia recently launched a new Metabolic Therapies for Mental Disorders Discord community. Keto Coach and Fresh Start Awardee Donika Hristova moderates a Keto Lifestyle for Mental Health group, and Mia Mendez is launching three new groups soon: a newcomers group, an advanced group, and a caregivers support group. Engaging with these communities can provide encouragement and inspiration when you need it most.

4. Awaken Your Senses 

Something that has helped me on my journey putting bipolar 1 disorder into remission is being more mindful of all my senses. Author Gretchen Rubin in her article 50 Tips to Get Out of Your Head Using Your Five Senses–Right Now, writes: “Our physical experience always colors our mental and emotional experience. By connecting with our outer life, through our five senses we revitalize our life.” 

The holidays offer a unique opportunity to indulge all your senses. Rather than centering celebrations solely around food, savor the comforting scent of pine, the sparkle of holiday lights, or the magic of The Nutcracker. 

Connection through the senses is one reason sharing a meal with loved ones feels so meaningful. Similarly, you can foster connection in other ways—attend a concert or art exhibit, take a brisk walk followed by warm tea, or listen to an “audio apothecary” playlist that evokes holiday magic.

Approach holiday gatherings with the intention of journaling about the sights, sounds, scents, and meaningful conversations you engage in. This practice enhances sensory pleasures and can redirect cravings. By broadening your sensory focus you can experience the holidays in a richer, more fulfilling way.

Ushering in the New Year

The holidays don’t have to derail your ketogenic journey. By cultivating a no-compromise attitude, addressing underlying emotions, equipping yourself with practical strategies, and sharpening your senses for enhanced enjoyment, you can navigate this season with confidence and exuberance. This is an opportunity to celebrate not just the season, but the progress you’ve made and the possibilities ahead in the New Year.