Brenda Khan
Planning meals for a hike can be challenging, especially when you're on a keto diet. While some hikers believe that keto trail eating is not a feasible option, others have successfully thru-hiked while adhering to a keto diet. The key to staying keto while hiking is to plan ahead based on your activity levels and food preferences. It is important to ensure that you are consuming sufficient calories and nutrients to sustain your energy levels throughout the hike. This involves packing nutrient-dense keto-friendly foods such as hard salami, cheese, avocado, nuts, and low-carb wraps. Additionally, prioritizing frozen and fresh food over highly processed camping foods can help improve the health benefits of your hike.
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What You'll Learn
- Keto-friendly snacks: nuts, nut butter, cheese, avocado, and low-carb wraps
- Carb substitutes: cauliflower rice, kelp noodles, and green vegetables
- Keto-friendly meals: hard salami, summer sausage, and cheese
- Energy-packed bars: protein bars, granola bars, and Quest bars
- Intermittent fasting: eating fewer calories when relaxing and more when active
Keto-friendly snacks: nuts, nut butter, cheese, avocado, and low-carb wraps
Nuts are a great source of nutrients and are low in carbs, making them an ideal keto-friendly snack option. Some of the best nuts for a keto diet include pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, and almonds. However, it is important to note that while nuts are healthy, they are also high in calories and can hinder weight loss if consumed in excess. Therefore, it is recommended to limit intake or combine them with other keto-friendly foods.
Nut butter, such as almond butter or peanut butter, is another delicious and versatile keto-friendly option. It can be enjoyed in various ways, including spreading it on low-carb crackers or celery sticks, adding it to smoothies, or using it as a dip for vegetable sticks. Nut butter can also be incorporated into more substantial dishes, like cold chicken sesame noodles made with zoodles or almond butter ginger tofu.
Cheese is a perfect keto-friendly snack, offering a good source of protein and healthy fats. There are numerous keto-friendly cheese options available, such as cheddar, Parmesan, Asiago, mozzarella, and Dubliner cheese. Cheese can be enjoyed on its own as a snack or sliced and added to wraps or salads. For a crunchy treat, you can even make your own keto cheese crisps by baking shredded cheese in the oven.
Avocados are a fantastic keto-friendly food, providing healthy fats and low net carbs. They are a great addition to any keto diet, offering a much-needed boost of green vegetables. Avocados can be eaten as a simple snack, spread on low-carb wraps, or used as an ingredient in dishes like avocado egg salad, which is a creamy and nutritious option.
Low-carb wraps are a convenient and versatile option for keto hikers. They can be filled with various ingredients, such as meat, cheese, vegetables, or nut butter. Some popular wrap combinations include keto club lettuce wraps, chicken fajita lettuce wraps, keto steak wraps, and keto zucchini tortillas. These wraps provide a balanced and nutritious option for hikers, offering both energy and essential nutrients.
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Carb substitutes: cauliflower rice, kelp noodles, and green vegetables
Carb substitutes are an essential part of a keto diet, and there are plenty of options to choose from. Here are some ideas for carb substitutes to consider when planning your hiking trip:
Cauliflower Rice
Cauliflower rice is a versatile and delicious low-carb option. It can be used as a substitute for regular rice in various dishes, such as stir-fries, and can be easily incorporated into your hiking meals. Cauliflower rice can be made with fresh or frozen cauliflower and is typically prepared by roasting it in the oven with olive oil, garlic salt, and pepper to taste. It has a nutty or toasty flavor and a firmer texture when roasted, making it a tasty and convenient side dish.
Kelp Noodles
Kelp noodles are another excellent substitute for traditional carb-heavy options. These noodles are keto-friendly and gluten-free, making them a healthy and convenient choice. Kelp noodles are softer and have a more authentic noodle-like texture than other low-carb alternatives. They are perfect for pasta dishes and stir-fries and can be easily prepared in the microwave in just 30 minutes. However, it is important to note that some people have reported stomach aches after consuming kelp noodles, so it may be advisable to test them out before your hike.
Green Vegetables
When it comes to keto-friendly vegetables, it's important to choose those that are low in carbs. Some great options include avocado, spinach, zucchini, asparagus, and broccoli. Avocados are a fantastic source of healthy fats and can be easily incorporated into your meals or enjoyed as a snack. Spinach can be used in various dishes, such as stuffed peppers or fritters. Zucchini fritters are another crunchy and keto-friendly option. Additionally, asparagus wrapped in chili-spiced bacon and broccoli salad are tasty and keto-approved choices.
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Keto-friendly meals: hard salami, summer sausage, and cheese
When it comes to keto-friendly meals while hiking, hard salami, summer sausage, and cheese are excellent options. Here are some tips and ideas to incorporate these into your hiking menu:
Hard salami is a great keto-friendly option, especially if you can find a brand with zero carbs and a paper casing. The paper casing not only improves the taste but also helps keep the salami fresh for longer during your hike. Salami is high in fats and proteins and low in carbs, making it an ideal keto snack. You can pair it with cheese, roll it with cream cheese, or add it to a low-carb wrap with avocado and vegetables.
Summer sausage is another keto-friendly cured meat with similar nutritional benefits to salami. It is low in carbohydrates, containing only 3.33g of carbs per 100g, and high in essential proteins, fats, vitamins, and minerals. It is a versatile option that can be enjoyed as a snack or incorporated into meals. Slice it and pair it with keto-friendly vegetables or cheese, or add it to salads, stir-fries, and casseroles. However, it's important to be mindful of its high sodium content and monitor your portion sizes to maintain ketosis.
Cheese is a tasty and convenient keto-friendly option for hiking. Look for a good hard cheese, such as Dubliner cheese, which can be eaten as a snack or sliced and added to a wrap. If you prefer something lighter, you can opt for freeze-dried cheese snacks that can be eaten like chips.
In addition to these, there are other keto-friendly foods you can consider for your hiking trip. Avocados, for example, are a great source of healthy fats and can be easily incorporated into your meals or eaten as a snack. Low-carb wraps, almond or nut butter, and nuts like almonds and macadamia nuts are also excellent choices. Don't forget to stay hydrated, and consider adding butter to your coffee for an extra energy boost in the morning.
Remember, while hiking, it's essential to listen to your body and ensure you're consuming enough calories. Keto-friendly foods can provide stable and constant energy, but it's important to be mindful of your body's needs and adjust your diet accordingly.
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Energy-packed bars: protein bars, granola bars, and Quest bars
Energy bars are a convenient snack option for hikers following a keto diet. They are portable, can be eaten on the go, and provide sustained energy. Here are some options for energy-packed bars, including protein bars, granola bars, and Quest bars, that are suitable for a keto diet:
Protein Bars:
Perfect Keto Collagen Protein Bars are specially formulated for the keto diet, providing sustained energy. They are packed with quality ingredients such as almond and cacao butter, coconut oil, collagen, and a touch of stevia for sweetness. Each bar contains 11 grams of protein, 18 grams of fat, and only 2-4 grams of net carbs. These bars are a tasty and filling snack option that can help support cognition and mental clarity.
Granola Bars:
Keto-friendly granola bars can be easily made at home or purchased. They are a crunchy and delicious snack option with a low-carb profile. When making granola bars at home, you can include your favourite nuts such as macadamia, hazelnuts, or pistachios. Toasting the nuts beforehand adds a nice flavour. You can also include desiccated unsweetened coconut and even some dark chocolate chips. Homemade granola bars are a cheaper alternative to store-bought options and typically have around 2.7 grams of net carbs per bar.
Quest Bars:
Quest Nutrition Ultimate Variety Pack offers a range of keto-friendly protein bars with 20-21 grams of protein and 4-5 grams of net carbs per bar. These bars are a convenient and tasty option for hikers, providing the energy and nutrition you need without adding unnecessary sugar or carbs.
It is important to note that while these bars are keto-friendly, individual experiences may vary. Some people may find that certain bars affect their ability to hike, especially if they contain sugar alcohols. It is always a good idea to test these bars before your hike to ensure they suit your dietary needs and preferences.
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Intermittent fasting: eating fewer calories when relaxing and more when active
Intermittent fasting is an eating pattern that involves cycling between periods of fasting and normal eating. It is a popular strategy for those looking to lose weight or improve their health. During the fasting period, your body resets the baseline of many things, including mTOR activity, and starts producing ketones, which can provide cognitive and muscular benefits.
When it comes to hiking, some people may choose to combine keto and intermittent fasting to help them stay in ketosis while on the trail. This involves eating more calories on active days and fewer calories on rest days. For example, on hiking days, one might eat 4000-4500 calories, while on rest days, they might reduce their calorie intake or practice intermittent fasting.
To stay in ketosis while hiking, it is important to plan keto-friendly meals and snacks that are high in fat and low in carbs. Some keto-friendly hiking foods include hard salami, summer sausage, hard cheese, freeze-dried cheese snacks, avocados, low-carb wraps, almond butter, and nuts such as almonds and macadamia nuts. These foods can provide a good source of energy and help you feel satiated while on the trail.
It is worth noting that combining keto and intermittent fasting while hiking may not be suitable for everyone. Some experts advise against dietary restrictions in the wilderness, as it can be a survival situation where you need all the energy you can get. Additionally, keto and intermittent fasting can be very restrictive diets, and it is important to ensure you are consuming enough calories and nutrients to support your activity level. It is always a good idea to consult with a healthcare professional before starting any new diet, especially when combined with physical activity like hiking.
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Frequently asked questions
Some keto-friendly snacks that you can eat while hiking include hard salami, summer sausage, hard cheese, freeze-dried cheese snacks, avocados, almond butter, and low-carb wraps.
Backpacking meals tend to be high in carbs, but keto-friendly alternatives include cauliflower rice, kelp noodles, and frozen pre-made keto meals.
On keto, your body uses body fat for energy instead of glucose. This means you have a constant energy supply as long as you have body fat, but you may experience low energy if you do not eat enough calories.
