Dante Carrillo
Sticking to a keto diet while flying can be challenging, but with some planning, it's achievable. Although there are no keto-specific airline meals, you can order gluten-free or vegetarian meals, which are often low-carb. It's also a good idea to bring your own keto-friendly snacks, such as nuts, seeds, beef jerky, cheese, avocados, boiled eggs, and dark chocolate. If you're travelling internationally, you may need to declare certain foods, so be mindful of that. Preparing your own keto meals or snacks can help you stay on track and avoid the high-carb options commonly found in airports and on planes.
| Characteristics | Values |
|---|---|
| Keto-friendly airline meals | Diabetic, gluten-free, raw vegetarian |
| Keto-friendly snacks | Nuts, beef jerky, meat, cheese, eggs, prosciutto, salami, guacamole, coconut flakes, avocado |
| Keto-friendly drinks | Tea, coffee, mushroom powder, butter |
| Keto-friendly meal preparation | Pack food, eat at the airport, fast during the flight |
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What You'll Learn
Keto-friendly snacks: nuts, jerky, hard-boiled eggs, and cheese
If you're on the keto diet and are planning for a flight, it's a good idea to bring your own keto-friendly snacks. Some options include nuts, jerky, hard-boiled eggs, and cheese.
Nuts are a great source of healthy fats and protein, but it's important to choose lower-carb options such as Brazil nuts, macadamia nuts, and pecans. Portioning out your nuts before you leave is a good idea, as it's easy to overindulge, especially with salted nuts.
Jerky is another excellent keto-friendly snack option, providing you with a high-protein snack without the sugar. For example, Matt Hat Zero Sugar Beef Jerky is a gourmet option that delivers bold, savoury flavours without a trace of added sugar.
Hard-boiled eggs are a good snack option, and they can be easily prepared at home and packed for your flight.
Cheese is a popular choice for keto dieters as it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some are better choices than others. Full-fat, grass-fed cheeses are recommended, while cottage cheese and ricotta are best limited due to their higher carb content.
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Keto meals on planes: non-existent
For those on a ketogenic diet, flying can be a stressful experience due to the lack of keto-specific meal options available on planes. While most airlines offer a variety of special meals, such as vegan, kosher, and gluten-free options, there are currently no dedicated keto meals provided on any major airline. This leaves keto followers with limited choices and often requires some creativity and advance planning to stay on track with their dietary restrictions.
The keto diet, which involves severely reducing carbohydrate intake and replacing it with fats, can be challenging to maintain while travelling. The high cost of proteins and green vegetables compared to carbohydrates may be a contributing factor in the lack of keto options offered by airlines. Even meals that appear keto-friendly at first glance often fall short upon closer inspection.
Some travellers on a keto diet choose to fast during their flight, especially if it is a shorter journey. This involves eating before boarding the plane and then fasting during the flight, only to break the fast after landing. However, fasting may not be a feasible option for everyone, and it is important to listen to your body and eat when truly hungry.
To ensure you have keto-friendly food options while flying, it is recommended to bring your own meals and snacks. Nuts, beef jerky, hard-boiled eggs, canned tuna, and keto-friendly sandwiches are all portable and permitted by airport security regulations. Additionally, travellers can request diabetic or low-carb meal options, which may be a better alternative to regular plane food, but these still require careful consideration to avoid hidden carbohydrates.
While the absence of keto meals on planes presents a challenge, it is not an insurmountable obstacle. With some planning and flexibility, keto dieters can navigate their travel itinerary while staying true to their dietary preferences. However, it is important to stay hydrated and be mindful of any changes in your body's needs during the journey.
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Diabetic meals: a possible alternative
If you're looking for keto-friendly meal options on a plane, you may be wondering if diabetic meals could be a suitable alternative. While it's always a good idea to consult with your healthcare provider or a registered dietitian for personalized advice, here are some insights into how diabetic meals might align with a keto diet:
Firstly, it's important to understand the distinction between Type 1 and Type 2 diabetes. The keto diet is generally not recommended for people with Type 1 diabetes, as it can be risky. However, for those with Type 2 diabetes, the keto diet may offer potential benefits. Several studies suggest that the low-carb nature of keto can help manage Type 2 diabetes by lowering A1C levels and promoting weight loss. According to Lori Zanini, RD, CDCES, "With a higher protein and fat intake, individuals may feel less hungry and are often able to lose weight, since protein and fat take longer to digest than carbohydrates."
When considering diabetic meals as an alternative, it's worth noting that these meals are typically designed to meet the nutritional needs of individuals with diabetes, which may include considerations for carbohydrate intake. While some airlines may offer low-carb options within their diabetic meal selection, it's not a guarantee. It is always a good idea to contact the airline in advance to inquire about their specific meal offerings and make special requests if needed.
Additionally, it's important to remember that everyone's dietary needs and preferences are unique. Some people following a keto diet may find that fasting or intermittent fasting during their flight is a more suitable option than relying on airline meals. This can be a personal choice and may depend on factors such as the duration of the flight, individual health considerations, and comfort with fasting.
If you decide to bring your own keto-friendly foods on the plane, there are plenty of options to choose from. Nuts, jerky, hard-boiled eggs, and cheese are portable and convenient choices. You can also prepare keto-friendly meals like egg roll in a bowl, keto lasagna, or salads with dressing on the side. Just remember to follow airport rules regarding liquids and be mindful of any potential issues with bringing certain foods on board.
In conclusion, while diabetic meals offered by airlines may not always align perfectly with a keto diet, they could potentially be a closer alternative to regular in-flight meals. However, the decision to choose these meals or bring your own keto-friendly options should be made based on your specific dietary needs and preferences, in consultation with a healthcare professional.
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Gluten-free meals: not always keto-friendly
When following a keto diet, it is important to avoid sugary foods, grains and starches, beans, and alcohol. Instead, keto-friendly foods include meat, fatty fish, eggs, healthy fats and oils, avocados, cheese, and low-carb vegetables.
While gluten-free meals may seem like a good option for those on a keto diet, this is not always the case. Gluten-free meals on flights often simply replace wheat products with rice products. For example, your bread may be substituted for a rice cracker, and your pasta for a bed of rice. Therefore, gluten-free meals are not always a good low-carb option for those on keto diets.
It is important to note that there are currently no keto-specific airline meals. Diabetic meals are sometimes a good option, as they avoid foods high in sugars, such as cakes, chocolate, jams, and syrups. However, low sugar does not always mean low-carb, and these meals may still contain grains. Raw vegetarian meals are often considered the best option for keto dieters, as they typically include raw vegetables such as carrots, celery, and broccoli, and do not contain grains or carbs.
If you are on a keto diet, it is recommended that you bring your own keto-friendly foods when flying, such as nuts, beef jerky, boiled eggs, or canned tuna.
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Fasting: an option for shorter flights
If you're taking a shorter flight, you might consider fasting as an option. This means you won't be eating during the flight, but there are some things you can do to prepare and make the experience easier. Firstly, it's important to note that fasting is not recommended for those new to keto. If you're considering fasting, make sure you're already comfortable with the practice and have tried it before.
To prepare for a fast on a shorter flight, you can start by having a filling meal the night before your flight. This meal should be satiating and include ample protein and fat. You can also include fibrous carbohydrates, which will help with satiety and won't spike your blood sugar. During the flight, drink plenty of water, and feel free to add a scoop of fibre supplement to your water bottle to fill up your stomach. Coffee and tea are also great options, as they are natural appetite suppressants.
If you're worried about hunger or cravings, you can try intermittent fasting, which involves limiting your eating to a specific window of time. This can be easier if you're already fat-adapted and have been following a keto diet for a while, as your hunger and cravings may naturally subside. However, if you find yourself truly hungry during the flight, it's important to listen to your body and eat something.
Some keto-friendly snacks you can pack for your flight include nuts, jerky, cheese, hard-boiled eggs, celery, salami, peppers, pickles, and keto cookies or fat bombs. These snacks can help you stay on track with your keto diet while giving you the option to eat if needed. Remember, it's essential to follow airport rules regarding liquids and food, and always check the regulations for your specific destination to avoid any issues with customs.
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Frequently asked questions
Some keto-friendly foods that you can bring on a plane include nuts, jerky, hard-boiled eggs, canned tuna or other canned meats, keto-friendly protein powder, and fat bombs (coconut oil, cacao, nut butter). You can also bring keto meals such as keto egg roll in a bowl, keto lasagna, or a homemade salad with dressing in a separate container.
While there are no keto-specific airline meals, some people choose gluten-free or diabetic meals as these tend to be low in carbs. However, be aware that gluten-free meals may simply replace wheat products with rice products, which are also high in carbs. Raw vegetarian meals are another option, as they typically include low-carb vegetables such as carrots, celery, and broccoli.
You should follow the regular airport rules regarding liquids. In general, you can bring small amounts of liquids (up to 2 oz) and mix them into water, such as fiber supplements or protein powder.
Fasting is a common practice for those on the keto diet, and some people choose to fast during their flight. However, this may not be suitable for everyone, especially if you are new to keto or have a long flight. If you choose to fast, be sure to stay hydrated and bring keto-friendly snacks in case you get hungry.
You can typically find nuts, jerky, and quest bars at the airport, which are keto-friendly options. Some airports may also offer keto-friendly meals or snacks, but these may be limited.
