Navigating the Holidays with Insulin Resistance: A Survival Guide

If you’re on an insulin resistance diet or simply trying to avoid sabotaging your efforts with too much sugar and carbs, the holiday season can be especially challenging! With large meals, sugary desserts, and endless snacks all around, plus the added stress of family gatherings, shorter days, and the pressure of gift-giving, it’s no surprise that many people struggle during this time.

It’s easy to see why so many individuals veer off their diet plans and end up gaining weight and feeling unwell. And it’s not just the turkey that makes you want to nap—the extra salt, sugar, gluten, and alcohol in most holiday meals can leave you feeling bloated and sluggish.

The real issue often lies in our lack of preparation. While we plan to cook delicious meals, we often forget to create a strategy for ourselves to navigate the season without guilt, shame, or weight gain. We neglect to work on our mindset and don’t anticipate the unexpected treats from family, friends, and co-workers.

You don’t want to go through the holidays without a plan, only to face the consequences in January. In this article, we’ll share our best tips and recipes to help you stay on track with a low-carb, low-sugar lifestyle during the holiday season.

This doesn’t mean you can’t enjoy your favorite foods; it just means you should be more mindful of your choices during the holidays. First, let’s discuss some ways to practice self-care this season, both at the dinner table and beyond.

The holidays can be stressful for many. Every year, my mom and I have the same conversation around early November: “We won’t go overboard this year!” “We’ll stick to a budget, and everyone out of state will just get a card.” “We won’t make too much food—we don’t need leftovers for weeks. Maybe we’ll skip the traditional meals.” “We won’t stress about pleasing everyone or splitting our time between families. We’ll stay home, and anyone who wants to see us can come over.”

Yet, every year, we find it hard to stick to those boundaries. Sound familiar? The holiday season is filled with traditions and obligations, more than any other time of year for most people.

Whether you celebrate winter holidays or not, many experience increased stress, overwhelm, and even depression from November to January. For those with insulin resistance, this added stress can be particularly harmful, as it raises cortisol and adrenaline levels, increases insulin resistance, and triggers the release of extra sugars from the liver.

Most of us know that taking care of ourselves is the best way to reduce stress, but that doesn’t mean you need a weekly spa day! Here are our top tips for managing holiday stress to keep your hormones and blood sugar in check:

According to the CDC, over one-third of Americans don’t get enough sleep, which can lead to a higher risk of diabetes, obesity, heart disease, and mental distress. Even a few days of poor sleep can reduce insulin sensitivity and production, creating a double whammy for insulin resistance. Aim for at least seven hours of sleep each night (preferably eight or nine) to keep your body functioning well and maintain hormonal balance.

If you’re insulin resistant, one of the quickest ways to help your cells respond to insulin again is through exercise. When your cells are full, they don’t want to absorb more glucose (which insulin carries), so burning off some energy creates space and encourages your cells to replenish their glucose stores.

High-intensity interval training (HIIT) is the most effective way to burn glucose, but walking, biking, or yoga are also excellent options. Exercising outdoors can boost your mood and help combat the winter blues—even if it’s just for ten minutes. Plus, the holiday season is a great time to be active with family and friends, which not only promotes health but also creates fun memories together.

During the holidays, there are many enjoyable outdoor activities you can do as a group that make exercise feel less like a chore. Above all, find ways to move more, especially with loved ones.

Setting boundaries is about understanding what you can control and what you can’t. For instance, you can’t dictate what foods others bring to Thanksgiving dinner, but you can choose what goes on your plate (which might just be the dishes you prepared, and that’s perfectly fine).

We all have that one relative who makes unhelpful comments about our diets or tries to persuade us to indulge. The best way to set boundaries is to shift the focus from what you’re eating to why you’re making those choices. If your well-meaning aunt insists you try the mashed potatoes or have “just one small slice” of pumpkin pie, gently explain that you’re doing this for your health, and most people will stop pushing once they realize that those foods could be harmful to you.

You can also establish limits on how much you’ll spend during the holidays, how much time you’ll spend with family, and how long you’ll stay at gatherings. While you can’t control others’ reactions, you can control your own and stick to your boundaries.

Finally, nourish your body with plenty of nutrient-dense foods, stay hydrated, and take your vitamins! Focus on eating fresh vegetables, especially calcium-rich leafy greens. These foods are low in carbs and essential for an insulin resistance diet, which can also aid in weight loss.

Get your vitamin C from citrus fruits (like a squeeze of lemon on your kale or a grapefruit at breakfast) since winter is citrus season. With over 42% of Americans being vitamin D deficient, consider taking a supplement and including fatty fish like salmon and tuna in your diet, especially since sun exposure is limited in winter.

Additionally, many people become dehydrated during the winter due to heaters and running around, which can weaken your immune system and make weight loss harder. Keep a large water bottle with you at all times and drink frequently!

To reduce carbs and sugars in your diet, plan ahead and make healthy swaps, like placing a sugar-free sweetener bowl next to the sugar bowl or using sugar-free maple syrup instead of regular syrup.

To help you enjoy the flavors of the holiday season without spiking your blood sugar, we’ve compiled our favorite low-carb, low- or no-sugar holiday recipes. Many of these are keto-approved, meaning they are low in carbs and sugar-free but may be higher in fat. This enhances the flavor but also increases the calorie count, so be mindful of portion sizes to avoid needing a larger pants size in the new year!

Turkey is typically carb-free, but many recipes add sugar to the brine. This recipe uses butter, dry herbs, salt, and chicken stock to give your turkey incredible flavor and juiciness without the lengthy brining process.

If you want to skip the extra calories from butter or are dairy-free, you can make a simple homemade poultry seasoning. Use it as a dry rub by adding some salt and coating your turkey. Or, if you’re hosting a small holiday gathering (or just a regular weeknight dinner), try this rub on a whole chicken instead!

If you’re missing glazed ham for Christmas dinner, don’t worry! This sugar-free ham glaze captures all the savory-sweet flavors you love—like brown sugar, molasses, garlic, and Dijon mustard—without causing a blood sugar spike.

Green bean casserole is a Thanksgiving favorite in our family, so I was excited to find a low-carb version! This recipe uses healthy swaps, like low-carb mushroom soup instead of regular, almond flour instead of breadcrumbs, and bacon instead of onion fries, giving you all the great flavor without the guilt!

This dish captures the tart-sweet flavor of cranberries without added sugar by using fresh cranberries instead of dried ones. Plus, it’s colorful and delicious, making it a standout at your next family meal!

Butternut squash (and other orange-fleshed winter squashes) are a bit higher on the glycemic index than summer squash, but you can still enjoy them in moderation. You’ll learn two different ways to season and roast butternut squash, allowing you to savor this fall favorite.

You can enjoy Thanksgiving stuffing without derailing your diet! This recipe uses almond flour instead of bread and is packed with veggies and ground turkey sausage, making it a meal in itself!

You can even have gravy at dinner this year! Instead of thickening turkey drippings with starch or flour, this recipe uses a bit of gluten-free xanthan gum to achieve the perfect gravy consistency.

Mashed potatoes are a Thanksgiving staple for me, so I was thrilled to find a mashed cauliflower recipe that tastes amazing (and is kid-approved!). The secret is steaming the cauliflower in chicken stock for added flavor! You can also add bacon and cheese, or omit them if you’re cutting calories.

This is another cauliflower recipe that’s perfect for family gatherings. You won’t miss the potatoes with all the flavor from ingredients like homemade chicken soup, cheddar cheese, and a crunchy pork rind topping!

In Texas, we often make baked cinnamon apples in the fall as a side dish. This lighter, low-sugar version works wonderfully as a sweet side at dinner or as a healthy snack or dessert. You can lower the sugar even more by using a sugar-free maple syrup instead of real maple syrup.

This smooth, creamy pumpkin cheesecake offers all the flavor and texture of traditional pumpkin pie without the sweetened condensed milk! It’s also super easy to make, taking only about fifteen minutes to prepare.

If you thought making a sugar-free pecan pie that tastes just like the real thing was impossible, prepare to be amazed! This recipe has been approved by pecan pie lovers and is sure to delight your family at your next holiday gathering. Even better? It only takes about twenty minutes to prepare.

This recipe is quick and easy, requiring just a few simple ingredients! You can also substitute other nut butters like almond or cashew if you’re peanut-free.

If you’ve never tried halva, you’re missing out! This sweet, sesame-based treat is popular during the holidays in many parts of the world and is gaining popularity in the US. If you prefer it sweeter, you can add a sugar-free sweetener, omit the cacao, or add fresh berries for natural sweetness, but it’s delicious on its own!

This chocolate cake is low-carb, sugar-free, and gluten-free, with hidden zucchini to keep it moist and tasty. Topped with creamy, sugar-free chocolate frosting, your family will never guess this decadent treat is actually healthy!

These soft keto coffee cookies are a perfect treat to leave for Santa on Christmas Eve—especially since the espresso powder will help “Santa” stay awake while delivering gifts! They’re also a tasty option to keep you on track when others are indulging in coffee cake or donuts.

What are the holidays without a warm cup of hot cocoa? This keto-approved hot chocolate uses ingredients you likely already have and is ready in just one minute. Plus, it tastes so indulgent, you might forget it’s good for you!

I love a good mimosa during Christmas brunch, and this recipe offers a great alternative to sugary fruit juice! Plus, prosecco (and most wines) is carb-free, so feel free to enjoy a glass or two.

Just reading this recipe makes me want to curl up with a blanket and a good book while sipping on warm, spicy-sweet hot mulled wine. This version skips the added sugars found in most recipes, so you can indulge without guilt—and you can make enough for the whole family to enjoy after dinner!

Making healthy swaps is a great way to start losing weight and lowering your blood sugar, but if you have a lot to lose, you may need a complete diet overhaul. While many think, “Maybe after the holidays,” the truth is there will always be a reason to delay—birthdays, holidays, vacations, etc.

Those are just excuses, and you won’t reach your weight loss goals if you keep waiting for the perfect time! If you’re hesitant to start a weight loss program because you feel like you’ve tried everything without success, this is for you.

Many of our clients felt hopeless and frustrated before starting our program, having tried countless diets that didn’t work for them. We created our 21-Day Fat Loss Challenge for people just like you—those who feel like they’ve tried everything but can’t lose weight or keep it off.

Our challenge offers a step-by-step plan to help you lose up to 21 pounds in just 21 days, with less effort than you might think! Many clients have turned it into a lifestyle and lost over 100 pounds!

The best part? Besides weight loss, the 21-Day Fat Loss Challenge is designed to heal your gut, rebalance your hormones, and retrain your taste buds—so you can maintain your weight loss!

This Challenge is perfect for those with insulin resistance, and many clients have even reversed their insulin resistance through it. If you’re ready to make changes in your life, this is the best place to start. We’ll guide you on how to make necessary changes in your diet and lifestyle and how to maintain them beyond the diet.

Take control of your life and start your 21-Day Fat Loss Challenge TODAY! Leave a comment below if you enjoyed this article on navigating the holidays with insulin resistance or if you have any questions!