Dante Carrillo
Sticking to the keto diet while travelling can be challenging, but with some preparation, it can be done. It's a good idea to stock up on keto-friendly snacks before you go, and even make a breakfast that can last you a few hours, like a frittata or egg muffins. If you're flying, you can fast until you reach your destination, or eat a protein and fat-filled breakfast like eggs and bacon. When you arrive, look up local restaurants and check their menus for keto-friendly options. Most places will have steak or salad, which are great keto meals. You can also visit local markets and grocery stores to stock up on fresh meat and low-carb vegetables. If you're staying in a hotel, consider booking a room with a kitchenette so you can cook some of your meals.
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What You'll Learn
Planning and preparation
Research
Before you go, research the area you are visiting. Look for restaurants, diners, cafes, coffee shops, and grocery stores. Most restaurants have their menus online, so you can plan where to eat and what to order. Browse for any health food stores in the area, as they are most likely to carry keto-friendly snacks and meals.
Plan your meals
If you are travelling by plane, prepare some keto snacks and meals to take with you. For example, you could make a frittata or a breakfast that will last you a few hours, like hard-boiled eggs, cooked bacon, or egg muffins. If you are travelling for a longer period, consider booking accommodation with a kitchenette so that you can cook some of your meals.
Stock up on keto-friendly snacks
Buy keto-friendly snacks to keep in your hotel room. Fresh meat, such as rotisserie chicken, is a good option. You can also stock up on low-carb, high-fat snacks like nuts, cheese, pepperoni, and vegetables.
Intermittent fasting
Intermittent fasting can make staying in ketosis easier while travelling. Instead of spending time finding keto-friendly meals, consider having two big meals a day. If you have an early morning flight, eat a protein and fat-filled breakfast, then fast until dinner time or when you arrive at your destination.
Be upfront about your dietary requirements
If you are travelling with others or eating with locals, let them know about your keto diet upfront. This will save you the trouble of refusing carbs after they have been served and may make it easier for them to accommodate your needs.
Stay active
Exercise can enhance post-exercise ketosis, so try to stay active while travelling. A morning beach run or a walk after a meal can help you stay in ketosis and feel better.
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Eating keto at restaurants
Eating keto while travelling can be challenging, but with some planning and flexibility, it is possible to stick to your diet while dining out. Here are some tips for eating keto at restaurants:
Choosing the Right Restaurant
When selecting a restaurant, opt for places that offer grilled items, steakhouses, buffets, breakfast spots, and seafood restaurants. These options typically provide a variety of keto-friendly choices. Avoid restaurants that primarily serve carbohydrate-heavy dishes, such as pasta or bread-centric cuisines.
Customizing Your Order
Once you're at the restaurant, carefully review the menu and customize your order to fit your keto regimen. Avoid starches and breads, including pasta, potatoes, rice, and burger buns. Instead, opt for salads, non-starchy vegetables, or lettuce wraps as substitutes. Ask for extra cheese, sour cream, or guacamole to add healthy fats to your meal. If you're ordering a sandwich or burger, consider removing the bread and enjoying the fillings over a bed of greens.
Ethnic Cuisines
When dining at ethnic restaurants, be cautious when choosing Chinese, Japanese, Thai, or Vietnamese options. Stick to savoury dishes and avoid choices that are battered or taste sweet. Brown sauce options are usually a safe bet, and stir-fries or curries made with meat, seafood, and low-carb vegetables can be enjoyed without the rice. Mexican restaurants offer several keto-friendly options, such as fajitas, carne asada, chili verde, and chicken mole, as long as you skip the tortillas, rice, and beans.
Fast Food and Chains
Even when eating at fast-food restaurants or chains, there are keto options available. For example, at The Cheesecake Factory, you can opt for a small Caesar salad without the croutons. At Olive Garden, instead of pasta, choose their grilled salmon filet with garlic herb butter and parmesan-garlic broccoli. Many chains now offer keto bowls with lettuce bases instead of rice or beans. You can also opt for bunless burgers or grilled chicken breasts with cheese and mustard at most fast-food joints.
Dealing with Hidden Sugars and Sauces
One of the challenges of eating keto at restaurants is dealing with hidden sugars and sauces. When in doubt, ask for your food to be cooked in butter instead of vegetable oils, and request no sauces to avoid hidden sugars. If you're sensitive to seed oils, be aware that they are prevalent in many sauces and dressings.
Intermittent Fasting and Snacking
Consider incorporating intermittent fasting into your travel routine. This can help you cut down on junk food and snacks while also deepening your ketosis. If you're worried about limited keto options, pack keto-friendly snacks like nuts, pepperonis, veggies, cheese, and avocado. That way, you can make your own salad or snack on-the-go.
Remember, it's okay to indulge occasionally. If you do slip up and have a bite of dessert or a non-keto meal, don't beat yourself up. Simply get back on track with your next meal, and consider going for a walk to burn off any excess glucose.
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Keto-friendly snacks
Sticking to the keto diet while travelling can be challenging, but with a little preparation, it can be done. Here are some keto-friendly snacks to pack when you're on the move:
Nuts and nut butter
Nuts are a great keto-friendly snack option as they are portable, filling, and packed with healthy fats and proteins. Almonds, macadamia nuts, and pecans are all good choices. Nut butter can be spread on low-carb crackers or celery sticks for a tasty and satisfying snack.
Hard-boiled eggs
Peeled hard-boiled eggs are a convenient and nutritious snack option. They are a good source of protein and healthy fats, and can be seasoned with salt and pepper for added flavour.
Cheese
Cheese is another portable and versatile snack option. Go for full-fat, natural cheeses such as cheddar, Swiss, or mozzarella. Babybel cheese is a popular option for travel, as it is individually packaged and doesn't need to be refrigerated.
Meat and fish
Meat and fish are excellent sources of protein and can be easily incorporated into snacks. Go for sliced salami, pepperoni, or other dried meats, or try tinned fish such as tuna or salmon. If you have access to a fridge, you could also buy fresh meat such as rotisserie chicken.
Vegetables
Non-starchy vegetables such as celery, cucumber, or bell peppers can be paired with dips like guacamole or hummus for a refreshing and healthy snack.
Frittata
A frittata is a great make-ahead option that can be enjoyed cold. Bake a frittata with your choice of vegetables, meats, and cheeses, and slice it into portions for a filling and tasty snack on the go.
In addition to these snack options, it's a good idea to do some research before you travel to identify keto-friendly restaurants and grocery stores near your destination. With a little planning, it is possible to stick to your keto diet while still enjoying the local cuisine and treats that travelling has to offer.
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Intermittent fasting
If you are on a long road trip, you could eat a large breakfast before you leave and then skip lunch, having a late dinner when you arrive. This also works for flights—eat before you go to the airport and then you can avoid the often high-carb, high-sugar food available at airports.
If you are travelling for a few days, or are unsure how long you will be away for, it is a good idea to take your vitamins and supplements with you. Magnesium and potassium are especially important.
It is also a good idea to do some research before you travel, so you know what keto-friendly options are available at your destination.
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Keto-friendly meals at airports
Eating keto-friendly meals while travelling can be challenging, but with some planning and preparation, it is possible to stick to your dietary needs. Airports are slowly starting to offer more low-carb options, but it is always a good idea to be prepared and bring your own keto-friendly snacks and meals. Here are some tips for finding and preparing keto-friendly meals while travelling through airports:
Finding Keto-Friendly Options at Airports
While it may seem daunting to find keto-friendly meals at airports, there are often more options than you think. Many airports now offer a variety of restaurants and quick-service shops that provide keto-friendly options. Here are some tips for finding keto-friendly meals at airports:
- Look for steakhouses, grill restaurants, buffets, breakfast places, and seafood restaurants, as these are more likely to have keto-friendly options.
- Opt for salad bars or build-your-own meal concepts, such as Chipotle, where you can customise your order to be low-carb.
- Choose meat and cheese plates, bunless burgers, chicken wings, nuts, cheese, or salami packs, which are often available at airport restaurants and shops.
- Explore the "quick shops" at the airport, which may offer keto-friendly options like protein shakes, cheeses, nuts, and jerky.
Preparing Your Own Keto-Friendly Meals
If you prefer to bring your own meals, here are some keto-friendly options that are easy to pack and transport:
- Prosciutto-wrapped figs, olives, keto-friendly crackers, and chunks of cheese.
- Low-carb vegetables like broccoli, cauliflower, green beans, celery, or peeled cucumber with ranch dressing, blue cheese dressing, or herbed crème fraiche for dipping.
- Quiche cups, egg muffins, cooked bacon, avocado halves, and premade keto waffles.
- Keto-friendly protein bars, fat bombs, and protein powders (measured in dry portions or packets).
- Keto-compliant snacks like Oetker's Flackers, cheese-based Whisps, or Moon Cheese packets.
- Keto-compliant meals like egg roll in a bowl, keto lasagna, or a homemade Caesar, Cobb, or Chef's salad with dressing on the side.
Additional Tips for Staying Keto While Travelling
In addition to finding and preparing keto-friendly meals, here are some extra tips to make sticking to your diet while travelling easier:
- Intermittent fasting can be a helpful strategy while travelling. Consider having two big meals instead of snacking throughout the day.
- If you're eating at a restaurant, ask to double up on non-starchy vegetables instead of having bread or starches.
- Browse the internet for nearby grocery or health food stores to stock up on keto-friendly snacks and meals during your trip.
- Bring MCT oil or coconut oil to make keto coffee, or simply use butter if you don't have access to these oils.
- Be upfront about your dietary restrictions with your colleagues and the people you're travelling with to make it easier to stick to your keto diet.
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Frequently asked questions
Preparation is key. Research local restaurants and their menus, and stock up on keto-friendly snacks to take with you.
Hard-boiled eggs, cheese, nuts and nut butters, and avocado are all good options.
Ask for double vegetables instead of bread or starch, and choose olive oil and vinegar for your salad. Skip dessert, or opt for a cheese plate or berries with cream.
Steakhouses, buffets, breakfast places, and seafood restaurants are good choices.
Don't worry about it too much. The next thing you eat should be keto-friendly, and consider going for a walk to burn off glucose.
