Dante Carrillo
Staying on the keto diet while travelling can be challenging, but with some preparation, it is possible to stick to your goals. Eating a large ketogenic meal before leaving home is a good way to stay full and nourished at the beginning of your journey. If you are travelling by plane, consider intermittent fasting until you reach your destination. When dining out, ask for extra vegetables instead of bread or starch, and opt for olive oil and vinegar for your salad. If you are in a bind, quest bars are keto gas station snacks, but be mindful as some keto-ers report that they get knocked out of ketosis after eating a full bar.
Characteristics and Values Table for Keto Diet on the Road
| Characteristics | Values |
|---|---|
| Preparation | Planning ahead is key when it comes to sticking to keto while traveling. |
| Intermittent Fasting | Having two large meals a day while traveling can make staying in ketosis easier. |
| Breakfast Options | Protein and fat-filled breakfast like eggs, bacon, egg muffins, Greek yogurt with cream, berries, and nuts. |
| Snacks | Dark chocolate, nut butter, hard-boiled eggs, cheese, beef/turkey sticks, protein powder, keto coffee, etc. |
| Restaurant Options | Double up on non-starchy vegetables, steak, salad, and ask for keto-friendly options. |
| Grocery Options | Health food stores for keto-friendly snacks and meals, fresh meat like rotisserie chicken. |
| Diversification | Diversifying food choices can help avoid weird food reactions and ensure a diverse microbiome. |
| Lazy Keto | In a pinch, opt for a bunless fast-food burger or "lazy keto" options to keep net carbs down. |
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What You'll Learn
Intermittent fasting
There are several ways to do intermittent fasting, including the popular 5:2 method, where five days are normal eating days and two days are extremely low-calorie fast days. The 16/8 method is another popular approach, where you eat within an eight-hour window and fast for the remaining 16 hours of the day.
When travelling, intermittent fasting can make it easier to stick to a keto diet. You can plan your fast around your travel time, removing the worry of finding keto-friendly food on the road. For example, if you have an early morning flight, you can eat a protein and fat-filled breakfast like eggs and bacon, then fast until dinner time or when you arrive at your destination.
However, it is important to note that combining keto with intermittent fasting may not be suitable for everyone. Pregnant or breastfeeding women and those with a history of disordered eating should avoid it. Additionally, people with certain health conditions, such as diabetes or heart disease, should consult a doctor before trying this approach.
While intermittent fasting can be a powerful tool for weight loss and improving metabolic risk factors, it is not necessary to reach ketosis. Simply following a healthy, well-rounded keto diet by reducing carbs and increasing healthy fats is enough for most people to improve their health.
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High-protein snacks
Beef and Turkey Jerky/Sticks
Beef jerky is a classic road trip snack, but it's important to choose a keto-friendly option with minimal added sugar. Oberto Bacon Jerky, available at Target and TJ's, has just one carb per ounce. You can also find turkey and beef sticks at most gas stations or convenience stores, offering a great source of protein and healthy fats while being low in carbs.
Cheese
Single-serving cups or packets of cream cheese are great for snacks and can often be found in hotel breakfasts. Babybel cheese is another portable option that pairs well with nuts and nut butter. If you're feeling creative, try making "ants on a log," which is celery stuffed with peanut butter or any other nut butter and topped with a few raisins or blueberries.
Eggs
Hard-boiled eggs are a convenient and portable source of protein. They can be peeled and salted for a quick snack on the go.
Protein Powder
Bringing a small container of your favorite protein powder is a handy way to ensure you're getting enough protein while travelling. You can easily mix it with water or a preferred liquid for a quick protein shake.
Meat
Fresh meat, such as rotisserie chicken, can be purchased from grocery stores during your trip to help you stay keto. Canned fish, such as tuna or salmon, is another portable option that doesn't require refrigeration.
Dark Chocolate
Dark chocolate, with its rich antioxidant content, can provide an energy boost during your travels. However, it's important to practise moderation and choose chocolate with a high cocoa content, such as Lindt 90% chocolate.
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Keto-friendly restaurants
Sticking to keto-friendly restaurants while on the road can be challenging, but with some planning and creativity, it is achievable. Here are some tips and suggestions for keto-friendly dining while travelling:
Finding Keto-Friendly Restaurants:
Firstly, it is important to note that many restaurants can be made keto-friendly with minimal effort. When choosing a restaurant, consider cuisines that naturally offer keto-friendly options, such as Italian, French, Greek, Chinese, Indian, and Thai. Opt for higher-end restaurants as they are less likely to rely on cheap carbs to fill you up. Additionally, look for restaurants with accessible nutritional information and wait staff trained to handle dietary inquiries. You can also utilise online resources like Yelp to search for keto-friendly restaurants in your area.
Ordering Keto-Friendly Meals:
When dining out, don't be shy about mentioning your keto diet to the server. They can guide you towards suitable dishes or suggest modifications. Always ask to replace bread or starch with extra vegetables. Most restaurants offer steak or salad, which are excellent keto options. If you're at a sandwich or sub place, ask if they can serve your order over a bed of lettuce instead of bread.
Keto-Friendly Fast Food:
If you're looking for a quick bite, Chipotle is a popular choice for keto dieters, offering customizable bowls and salads. Jimmy John's also offers lettuce wraps as an alternative to bread.
Keto Travel Snacks:
To ensure you have keto-friendly options on the go, prepare some travel snacks. Beef jerky (watch out for sugar content), dark chocolate, nut butter, quest bars, and farm-fresh meat sticks are excellent choices. Homemade snacks, like low-carb baked cereal and granola mixed with coconut oil, provide healthy fats and crunchy satisfaction.
Intermittent Fasting:
Consider intermittent fasting while travelling to simplify your keto journey. Eat a large, protein-rich breakfast before embarking on your trip, then skip meals and fast until dinner or your final destination. This method enhances ketosis and reduces the need to search for keto-friendly options throughout the day.
Remember, preparation is key to staying on track with your keto diet while on the road. With a little creativity and flexibility, you can enjoy delicious keto-friendly meals and snacks during your travels.
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Gas station snacks
Gas stations are typically filled with processed carbs and sugary snacks, which are hardly ideal for those on a keto diet. However, with a little planning and research, you can find keto-friendly snacks to keep you on track.
Firstly, if you are able to, it is always a good idea to bring your own snacks. This gives you more control over the ingredients and saves you money. If you are travelling, consider investing in a small portable electric cooler to keep your snacks fresh.
If you are hungry on the road and need to stop at a gas station, there are still plenty of keto-friendly options to choose from. Many gas stations stock hard-boiled eggs, which are a great low-carb snack. You can also find a variety of nuts and seeds, such as almonds, macadamia nuts, sunflower seeds, and pumpkin seeds. Just be sure to avoid any honey or brown sugar flavours and check the labels for added carbs and sugars. Individual nut butter packets may also be available, which you can pair with dark chocolate for an antioxidant boost.
If you are a meat-eater, gas stations typically offer a variety of pepperoni snacks, beef jerky, salami, and other cured meats. Just be mindful of the carb count and watch out for added sugars. String cheese is another dairy option that provides vitamins, minerals, protein, and fat. Look for full-fat cheese slices and avoid reduced-fat or low-fat options, which tend to have more carbs and sugar.
Some larger gas stations may also carry fresh fruit cups with low-carb berries, or whole dill pickles in the chilled foods area. Pork rinds are another popular, crunchy, salty snack that can be found at most gas stations, but be sure to check the ingredients for any added sugar.
If you are looking for something more substantial, opt for a bunless hot dog or sausage, which are usually available at gas stations. Most hot dogs and sausages have little to zero carbs, but be sure to check the packaging and nutritional information.
With a little preparation and flexibility, it is possible to stick to your keto diet while on the road.
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Keto coffee
The recipe for keto coffee is simple and can be made with a few simple ingredients. The core ingredients are coffee, butter, coconut oil or MCT oil, and heavy cream. You can also add sweeteners such as vanilla extract, brown sugar substitute, keto powdered sugar, or monk fruit sugar. Here are the steps to make keto coffee:
- Brew 8 ounces of your favourite black coffee. You can use a brand of coffee or whatever you regularly drink. Avoid using instant coffee as it may not be suitable for keto.
- Add the brewed coffee, butter, coconut oil or MCT oil, and heavy cream to a blender. You can also add your preferred sweetener at this stage.
- Blend the ingredients for 30-40 seconds until smooth and frothy.
- Carefully pour the coffee into a mug, then scoop out the foam on top.
- Enjoy your keto coffee! You can also store it in the refrigerator for up to two days and reheat it when needed.
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Frequently asked questions
Some keto-friendly snacks that you can eat while on the road include hard-boiled eggs, cheese, nuts and nut butter, beef jerky, dark chocolate, and keto coffee.
Most restaurants offer steak or salad, which are great keto options. You can also ask for double veggies instead of bread or starch and choose olive oil and vinegar for your salad.
Preparation is key when it comes to sticking to keto while travelling. You can bring a cooler of keto snacks, such as protein powder, low-carb cereal and granola baked with coconut oil, or make your own snacks at home so you know exactly what ingredients are used.
Intermittent fasting can help you maintain keto while travelling. You can also look up the menus of restaurants in the area and choose places with keto-friendly options. When dining at a restaurant, don't be shy to mention that you're on a keto diet—they will probably be able to steer you towards the right dishes.
