Staying Keto While Traveling: Tips For Maintaining Your Diet

Staying on a low-carb or keto diet while travelling can be challenging, but with some planning, it is possible to stick to your dietary goals. Here are some tips to help you stay on track:

- Plan ahead: Research your destination to find keto-friendly restaurants, grocery stores, and accommodation with kitchen facilities.

- Pack keto-friendly snacks: Bring snacks like nuts, jerky, dark chocolate, and cheese crisps to tide you over during your travels.

- Eat before you go: Fill up on a low-carb meal before departing to curb your appetite and reduce the temptation to eat high-carb snacks.

- Intermittent fasting: Fasting between meals can help boost ketone levels and make it easier to maintain your keto diet while travelling.

- Restaurant dining: When eating out, opt for double veggies instead of bread, choose water or straight spirits over beer and wine, and prioritise protein options like grilled chicken or steak.

- Stay hydrated: Carry a water bottle with you at all times, as water can help curb hunger and it is important to stay hydrated during travel.

Plan ahead: Research and locate keto-friendly restaurants, hotels and grocery stores

Planning ahead is key to staying keto while travelling. Here are some tips to help you locate keto-friendly restaurants, hotels and grocery stores:

Research keto-friendly restaurants

Before your trip, take some time to research restaurants near your destination that offer keto-friendly options. This way, you won't be caught off guard and can make informed choices. Many restaurants nowadays offer healthier options, so you may be surprised at the variety available. Look for steakhouses, seafood spots, burger joints, and brunch or all-day breakfast places. Some restaurants even have dedicated keto sections on their menus.

Check hotel options

When choosing a hotel, consider whether they offer keto-friendly options. Does the hotel room have a fridge? Is there an option to cook simple meals, such as a microwave or a kitchenette? Is there a grocery store nearby where you can stock up on keto-friendly snacks and meals? Call the hotel ahead of time to ask these questions if you can't find the information online.

Locate grocery stores

Finding local grocery stores is crucial for stocking up on keto-friendly foods. Use your phone or GPS to locate the nearest stores and save their locations, so you know where to go when you arrive. This way, you can easily restock during your trip and ensure you always have access to keto-friendly options.

Plan your meals

If you know you'll be eating out at a particular restaurant, check their menu online ahead of time. Many restaurants post their menus on their websites, making it easier for you to plan. Look for keto-friendly options or consider how you can modify certain dishes to fit your dietary needs. This way, you'll be prepared and won't be caught off guard when you arrive.

By following these tips and planning ahead, you can ensure that your travel experience aligns with your keto diet. It may take some extra effort, but it will be worth it to stay on track with your health and fitness goals while enjoying your trip.

Pack keto foods: Bring low-carb snacks and meals for the journey

Packing keto-friendly foods is essential when travelling to ensure you stick to your low-carb diet. The foods you bring will depend on the nature of your trip. If you're travelling by car, you can pack meat, eggs, fish, and produce in a cooler. For air travel, you can bring one or two pre-made meals in airtight containers, as well as keto snacks.

• Nuts: Almonds, pistachios, macadamia nuts, walnuts, and Brazil nuts are good options.
• Jerky or pepperoni sticks: Look for grass-fed and nitrate-free options with fewer fillers and unnecessary ingredients.
• Parmesan cheese crisps
• Dark chocolate (85% cacao or higher): But eat no more than a couple of squares per day.
• Pumpkin seeds: A 1/4 cup of pumpkin seeds contains 16g of healthy fats and only 2g of net carbs.
• Nut butter: Fill a small container with almond, cashew, or peanut butter and bring a plastic knife. Check the ingredients label for hidden sugars.
• Quest bars: These are a good source of protein, but some people report being knocked out of ketosis after eating a full bar.
• Hemp seeds: A great source of protein, healthy fats, and essential vitamins and minerals, while also being low in carbs.
• Canned sardines: These have the perfect macronutrient ratio for keto and are rich in omega-3 fatty acids.
• Pickles: A good source of sodium and low in carbs.
• Cheese snacks: Look for "cheese crisps" from brands like Moon Cheese.
• Pork rinds: A popular low-carb, high-fat snack in the ketogenic community.
• Olives: Rich in antioxidants, vitamins, and minerals.
• Cacao nibs: The keto version of chocolate chips.
• Hard-boiled eggs: A nutrient-dense option that's easy to make and store.

You can also make your own keto snacks, such as:

• Low-carb cereal and granola baked with coconut oil.
• Bacon: A crunchy, salty treat that can be stored in a ziplock bag or container.
• Fat bombs: Combine liquid coconut oil, nut butter, cocoa powder, and a low-carb sweetener, then freeze in small portions.

Fast intermittently: Skip meals to make travel simpler and boost ketone levels

Intermittent fasting is a great way to stay keto while travelling, as it complements the keto diet and can be easily adapted to suit your travel plans.

Intermittent fasting involves periods of not eating, and there are several ways to do this. The most common method is the 16/8 method, where you fast for 16 hours and eat within an 8-hour window. This can be done by skipping breakfast and eating between noon and 8 pm, or by skipping dinner and eating between 8 am and 4 pm. This is a simple way to extend your fat-burning window, and you can still enjoy a large meal, such as dinner, and a couple of snacks throughout the day.

If you're new to intermittent fasting, it's a good idea to start small. Try pushing breakfast back by an hour, then two, and gradually increase the time until you're comfortable with a 16-hour fast. You can also start by fasting for 12 hours, which includes the time you're asleep, and work your way up.

When you're travelling, you can fast while you sleep and during the first part of the day, allowing you to indulge in larger meals later in the day. This is a good strategy if you want to enjoy big dinners with drinks and dessert while on vacation. For example, if your last meal was at 8 pm, you could fast until noon the next day, giving you a 16-hour fasting window.

Intermittent fasting is a useful tool for weight loss, as it reduces the amount of time you can eat and naturally reduces your calorie intake. It also affects hormone levels, aiding in weight loss. It increases the release of the fat-burning hormone norepinephrine and lowers insulin levels, making stored body fat more accessible.

While travelling, intermittent fasting can make your trip simpler as you don't have to worry about finding keto-friendly meals. It's also a good way to avoid unhealthy snacks and junk food that are often handed out on flights and in hotels.

To make intermittent fasting easier, drink plenty of water and black coffee or tea to stay satiated without breaking your fast.

Dine out confidently: Choose steak, double veggies, water and straight spirits

When dining out, opt for a steakhouse, a seafood spot, a burger joint, or a brunch place. You can confidently choose steak, double veggies, water, and straight spirits when eating at a restaurant.

Steakhouses and seafood spots are almost always good bets for keto-friendly meals. If you're ordering a steak, ask for it to be cooked in butter and request a side of vegetables instead of a starch. If you want a burger, ask for it to be lettuce-wrapped instead of served in a bun.

Drinking water is a healthier option than soda, but champagne, dry wine, light beer, and straight spirits are also acceptable in moderation.

If you're unsure about the menu options, don't be afraid to tell your server that you're on a keto diet. They will likely be able to direct you toward keto-friendly dishes.

It's also a good idea to check the menus of various restaurants in the area before you go out to dine so you can choose a place that offers keto-friendly options.

Tell your server: Don't be shy about asking for keto accommodations

When dining out, it's important to be confident and direct with your server about your keto requirements. This is a key part of succeeding when travelling on a low-carb diet. While it may feel awkward to ask for keto accommodations, it's important to remember that you're not the first or last person to do so. Most restaurants are accustomed to accommodating various dietary needs, so don't be afraid to ask.

When ordering, be clear about your needs and ask for specific substitutions if necessary. For example, you can request that starchy side dishes be replaced with extra vegetables or a side salad. You can also ask for additional butter or olive oil to increase your fat intake. If you're unsure about the ingredients in a particular dish, don't hesitate to ask. Many sauces contain carbohydrates, so it's worth inquiring about the ingredients to avoid hidden carbs.

If you're concerned about the restaurant's ability to cater to your keto diet, you can always call ahead to inquire about their keto options. This way, you can get a sense of their flexibility and willingness to accommodate your needs. It's also a good idea to check the menu in advance so that you can make informed choices. If the menu is limited in low-carb options, consider having a small keto-friendly snack before you go so that you don't feel tempted to stray from your diet.

When it comes to dressings and sauces, it's best to build your own. Most commercial dressings contain sweeteners, which are not keto-friendly. Ask for olive oil and vinegar instead, or see if the restaurant has pesto, which can add flavour and healthy fats to your meal. Similarly, ask for butter to melt over your vegetables to increase your fat intake.

Remember, it's perfectly acceptable to be assertive about your dietary needs. Your server is there to ensure you have a positive dining experience, and most restaurants will be happy to accommodate your requests.

Frequently asked questions