Approaching the Weekend

Depending on your social schedule, the weekend could be the easiest time to stick to keto or the hardest. If you have events, parties, or nights out ahead of you, taking a moment ahead of time makes a big difference in how easily you can stay on plan.

First, think about your goals and the progress you’ve made so far. Going off-plan might make things easier for the weekend, but it means you’ll have to spend extra time getting back into ketosis afterwards.

Find a quiet space. Close your eyes and take five long, deep breaths. Exhale longer than you inhale.

  • Imagine arriving at your engagement. Picture yourself surrounded by the food and drinks you are trying to avoid. (If you are headed out to a restaurant, try to find their menu online so you can plan ahead of time.)

  • Identify the feelings in your body brought on by the powerful pull of these foods and drinks. Is it frustration, fear, shame? Where do you feel it? Your head? Your chest, your gut? How does your body react? Stay with these feelings for five minutes. As you repeat this practice, you will notice those feelings dissipate over these five minutes.

  • Release the feelings with long, deep breaths. Exhale longer than you inhale.

  • Now, shift focus. Pick someone at the event that you are excited to see. Imagine the interaction, the laughter, the fun.

  • Identify the feelings in your body brought on by this interaction. How does your body react now? Do you feel lighter, more expansive? Continue to imagine the interactions and stay with these feelings for another five minutes.

  • Release the feelings with another set of long, deep breaths. Exhale longer than you inhale.

  • This may seem silly, but it is important to congratulate yourself for doing the practice by speaking out loud, “Good job!” Speaking out loud triggers activity in your limbic system (the part of the brain that deals with emotions), which is a critical component of developing new habits.

Whenever you have an event you feel concerned about, whether it’s a happy hour or evening at a friend’s house, reconnect with these feelings by repeating this practice just before you head to the event. This can be applied to any event centered around food and drink. Truly identifying and connecting with the way your body and mind feel can have an amazing effect on how you respond to these feelings in the moment.