Traveling On The Keto Diet
Ever had that nagging thought, “How am I going to stick to my keto diet while I’m on the road?” Trust me, you’re not alone. You’ve worked hard to maintain a ketogenic lifestyle, and a change of scenery shouldn’t mean a change in your healthy habits.
Fear not, fellow keto traveler. Whether you’re going on a business trip, taking a much-needed vacation, or just planning to visit family, this guide is here to help you keep up with your ketogenic diet wherever you may be. And the best part? It’s simpler than you think!
Plan Ahead: Pack Keto-Friendly Snacks
Your first line of defense against those dreaded carb-laden airport snacks and roadside eateries is packing your own keto-friendly snacks.
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Here’s a list of some easy-to-pack, travel-friendly, keto-approved snacks:
- Nuts and Seeds: Almonds, macadamia, and pumpkin seeds are a good choice.
- Jerky: Opt for a sugar-free variety to ensure it’s keto.
- Low Carb Protein Bars: Just watch out for hidden sugars.
- Hard-boiled Eggs: They’re nutrient-dense and easy to carry.
- Olives: They’re high in heart-healthy monounsaturated fats.
- Cheese: Go for hard cheeses which travel well.
Apps to Help You Stick to Keto
Yes, we’re living in a digital age, and your smartphone can be an effective tool in maintaining your ketogenic diet on the go. For example, the Total Keto Diet app is designed to help you track your macros, count calories, and even plan meals, all within a few taps. It’s an ideal companion to take along on your trip, so you’ll always know your carb intake even when you’re away from your usual routine. It’s available for both iOS and Android users.
Do Your Research
No, I’m not talking about brushing up on your travel destination’s historical sites or must-see landmarks (although that’s fun too!). I’m referring to looking into local eateries that offer keto-friendly meals.
Some restaurants have started offering low-carb options. If you can’t find one, don’t worry! Most places are flexible and will be willing to make substitutions to suit your needs. For example, swapping out that side of fries for a green salad is a step in the right direction.
Tip: Look for the Hidden Carbs
Do you know that sometimes the trickiest part of eating out isn’t the main course, but the hidden carbs lurking in sauces, dressings, and sides? This is where the real detective work comes in.
Take some time to learn about hidden carbs and how to avoid them. Some “healthy” dressings can be packed with sugars. Stick to the simple options like olive oil and vinegar whenever possible to keep your carb count low.
Stay Hydrated
Staying hydrated is essential, especially on the keto diet. Travel, with its dehydrating factors like air travel and increased physical activity, can make it even more critical. So, carry a refillable water bottle with you wherever you go and drink up!
Remember, sugary drinks like sodas and most fruit juices are off-limits on a keto diet. Opt for water, herbal tea, or even black coffee to keep you hydrated without spiking your blood sugar levels.
Intermittent Fasting: An Unexpected Travel Companion
When we think of traveling, we often imagine indulging in local cuisine, trying exotic dishes, or perhaps snacking on delicacies during a long road trip. But have you ever considered making intermittent fasting your travel companion?
Intermittent fasting is a time-restricted eating pattern where you cycle between periods of eating and fasting. It can simplify your travel days by eliminating the need to find keto-friendly meals when options are scarce. And guess what? It pairs perfectly with the keto diet!
A study published in the New England Journal of Medicine explains how intermittent fasting not only aids in weight loss but also improves metabolic health, potentially enhancing the benefits of your ketogenic diet.
Stay Active
While diet is a massive part of maintaining a keto lifestyle, let’s not forget the importance of physical activity. Whether you’re exploring a new city by foot, swimming in the ocean, or even doing a quick hotel room workout, staying active helps keep your metabolism high and supports your overall health.
Dealing with Social Situations
Eating out with friends or attending social events while on the road? You may find yourself in situations where sticking to keto feels like a challenge. But don’t fret – there are strategies to help you navigate these situations smoothly.
- Be Clear About Your Dietary Needs: Don’t be shy about your keto lifestyle. Let your friends or family know in advance, and don’t hesitate to ask the waiter about menu items.
- Learn to Scan Menus: Look for keywords like “grilled,” “steamed,” or “roasted,” and avoid dishes described as “breaded,” “battered,” or “glazed,” which are typically high in carbs.
- Plan Ahead: If you know you’ll be dining out, try to check the menu online beforehand and decide what to order. This way, you’ll be less likely to make impulsive, non-keto choices.
Maintaining a ketogenic diet while traveling isn’t just about avoiding carbs; it’s about finding new ways to stay true to your lifestyle, even when you’re outside of your comfort zone. Remember, every small step you take towards maintaining your keto diet on the road is a victory worth celebrating. So, pack your bags and get ready to jet off keto-style!
Embrace Local Keto-friendly Foods
One of the joys of traveling is experiencing local flavors. And guess what? Most places have local dishes that are naturally low in carbs or can be made keto-friendly with a few tweaks.
For example, if you’re traveling in Greece, a Greek salad (without the croutons) or a serving of souvlaki could be a great choice. In Japan, sashimi and grilled meats (yakitori) are both delicious and keto-friendly. Just remember to skip the rice!
Travel is a chance to explore new flavors while staying true to your keto lifestyle. So, go ahead and savor the local cuisine – the keto way!
Supplements Can Be Your Best Friend
It’s crucial to keep up with your nutritional needs while on keto, especially when you’re on the go. Supplements like MCT oil, electrolytes, and exogenous ketones can help maintain your energy levels and keep the dreaded ‘keto flu’ at bay.
Remember, though, these supplements are not a substitute for a balanced diet but a tool to help you stay on track. Always prioritize real, nutrient-dense food whenever possible.
Stay Positive and Be Flexible
Even with the best planning, there will be times when sticking to keto will be tough. Maybe the only food available at your layover airport is carb-heavy, or you misread a menu and ended up with a non-keto dish. When this happens, don’t beat yourself up.
Remember, a keto diet is a lifestyle, not a one-off diet. What matters is your overall progress and commitment, not the occasional slip-up. Pick yourself up, get back on track at the next meal, and keep going.
A Note on Alcohol
If you’re someone who enjoys a drink or two while on vacation, you might be wondering how alcohol fits into your keto lifestyle. The good news is, you can still enjoy a drink while on keto, as long as you choose wisely and consume in moderation.
Dry wines, spirits like vodka or gin, and light beers are lower in carbs than their sugary counterparts. Avoid mixers like soda or juice, which are typically high in sugar. Instead, opt for soda water or a squeeze of fresh lemon or lime.
Jetting Off
Traveling while on a keto diet might seem daunting at first, but with a little bit of planning and smart choices, you can definitely maintain your keto lifestyle, no matter where your journey takes you.
Remember, staying keto while traveling is less about perfection and more about making the best possible choices in different situations. So, get out there, enjoy your travels, and keep up your awesome work on your keto journey!
Safe travels, and remember, whether you’re jetting off to a foreign destination or heading on a local road trip, you’ve got this!
NUTRITIONAL DISCLAIMER
The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.
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We believe that the key to success is simplicity and satisfaction with your diet. That’s why we created our Keto in Five ecookbook series which includes Breakfast in Five, Lunch in Five, Dinner in Five & Dessert in Five.
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Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.
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