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6 Healthy Keto Diet Tips for Fall!

Addition Collaborator

Goodbye summer, hello fall!

This is my favorite time of year because of the crisp mornings, the leaves changing colors, and the holidays are getting closer and closer!

Here are 6 tips to help you enjoy this fall season, while still staying in ketosis. 



Tip #1 Go Full-Fat with your Hot Drinks

This may be the most important tip for staying in ketosis this fall. Avoid the sugar, but add the fat. This will keep you full and satisfied, so you aren't tempted by all the sugary treats and baked goods associated with fall.

Starbucks has become the keto coffee shop of choice due to their accommodation of the needs of keto dieters. A couple of drink options to try are;

  • Americano- An Americano is an espresso and water (which is naturally low-carb) You can order it as is, or add heavy whipping cream to add fat. To make it a latte, request foam on top. Or go one step further, and add 2 pumps of sugar-free vanilla syrup to create a vanilla latte. 
  • Cappuccino- Replace regular milk with half water, half heavy cream for fewer carbs and more fat.
  • Mocha- Replace mocha sauce with sugar-free mocha sauce, and replace milk with half heavy whipping cream, half water.  
  • Chai Brewed Tea- When requesting a keto chai, you have to ask for the brewed tea, otherwise it comes in powder form, full of sugar. Add heavy cream and 2 pumps of sugar-free cinnamon dolce for added flavor. 
  • Other tea options- Get creative with your teas! You can add heavy whipping cream and sugar-free syrup to any of the brewed teas. 

Or avoid the overpriced coffee all-together, and make hot chocolate at home that contains actual ketones! Want more ideas on what to choose in the Starbucks drive-thru? Check out this article. 

Homemade Fat-Burning Hot Chocolate


Serves 2

2 cups almond milk (unsweetened)

1/4 cup heavy whipping cream

1 serving (2 scoops) Chocolate Keto Meal 

1 tbsp cacao (or cocoa) powder

1/4  tsp cinnamon

1 pinch of salt 



1. In a small sauce pan, over medium heat, mix together all the ingredients, and whisk until smooth, and heated through. 


Calories: 169

Net Carbs: 7 grams

Fat: 14 grams

Protein: 7 grams




Tip #2 Avoid the Halloween Candy by Offering Your Kids a Trade

Halloween has become so hard when you are avoiding sugar. Because all the candy is miniature sized, it's easy to rationalize eating just a couple of pieces. Though once you give your brain that sugar high, it will crave more and lead to more rationalizing!





So it's best if you avoid buying candy for trick-or-treaters until the last minute.

And to be even safer, buy candy you don't enjoy. If you feel confident enough, you can nix the candy all-together and just hand out stickers, toys, or pencils. As long as it isn't toothbrushes, you should safe from being "egged". 

Now onto the next battle. Your children have brought home pillow-cases full of candy.

What do you do?

You offer to buy the candy from them, that they can spend on new toys! Genius, right?

This works great! You can give them 5-10 cents per piece of candy. When it is all added up, it should give them a couple of dollars they can then spend at the dollar store, and you can toss the candy out. 

Battle won parents. 




Tip #3 Enjoy These Low-Carb Autumn Vegetables

Enjoy these delicious vegetables this fall while they are in season!

  • Spaghetti Squash (7g net carbs per 100g)
  • Broccoli (4g net carbs per 100g)
  • Cauliflower (2g net carbs per 100g)
  • Brussels Sprouts (5g net carbs per 100g)
  • Cabbage (3g net carbs per 100g)
  • Kale (4g net carbs per 100g)
  • Onions (8g net carbs for 1 medium-sized onion)
  • Green Beans (5g net carbs per 100g)
  • Asparagus (2g net carbs per 100g)

Here are our favorite recipes using these fall veggies!



Tip #4 Soup is Really Easy to Make Keto

Most soup recipes can easily be made keto by making minor substitutions.

For broth-based soups, use low-carb vegetables, and avoid adding noodles.

*For added health benefits, use bone broth! 

For cream-based soups, avoid adding flour as the thickening agent, and instead, use cream or cheese. 

Check out this recipe for Rainbow Soup for a warming bowl of soup on a cold fall evening. 



Tip #5 Football Season is Here, Time to Pull Out the Chips n' Dip (minus the chips)

Our favorite substitutes for chips for dipping.

  • Celery (1.5g net carbs per 100g)
  • Cucumbers (3g net carbs per 100g)
  • Bell Peppers (4g net carbs per 100g)
  • Pork Rinds (0g carbs)

And don't forget the dip!

Here is our keto-friendly version of Creamy Spinach Dip.


Tip #6 Avoid the Pumpkin Spice Trap and Get Your Fix with These Ideas


You are all set to take on the fall season while maintaining ketosis!

Do you have any great tips you'd like to share? Leave a comment below.