How to Travel While Staying Keto/ Low Carb

For many people, traveling often leads to cheating on their ketogenic diet. With increased exposure to carbohydrates and difficulty finding low-carb, high fat alternatives, it may seem like too much of a hassle to stick to your ketogenic efforts.

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But by preparing for your trip by following these tips, traveling while eating keto will be much easier than you think!

  1. Keep it simple

Sticking to the basics can help you stick to your goals. The more you prepare for your upcoming trip, the easier it will be to stay low carb. Eat simple foods like veggies and small amounts of meat.

  1. Plan ahead

Have a meal before you leave the house, bring along some backup snacks, and seek out low carb options from restaurants, convenience stores, and perhaps some unexpected places like drug stores. Seeking out low carb options will get easier over time!

Before leaving for your trip, scope out the food scene. Most restaurants have their menus available online. If you’re traveling somewhere more remote, make sure to bring along snacks.

Here are a few great ketogenic snacks you can bring with you on the go:

Hard-boiled eggs


Cooked bacon

Parmesan cheese crisps

Nuts (macadamia nuts, walnuts, and almonds)

Nut butters

Dark chocolate (85% cacao or higher)

Beef jerky (check the sugar content first)

Fat bombs

Buy the most appealing “keto snacks” from Amazon.

Bring along dressing (in a small container), salt, and snacks that don’t require refrigeration, or bring a small cooler and ice pack with snacks and drinks that need to be kept cold.

If you’re traveling to visit family or friends, make sure to be open about your goals ahead of time so they have an opportunity to support your food choices.

While visiting supply as much of your own food as you can by doing a grocery run after arrival, or packing it in the car for the road trip. If you have options to where to stay, try for a place where you can cook. If you are going to friend’s home for cookouts, tell them you will be bringing something. Make enough to share. If they know you are doing this program, they will be relieved they don’t need to worry about you.

Before you leave your home eat a large meal before you leave. Make it is a fairly large, nutrient-dense ketogenic meal. If you’re leaving in the morning, making a quick steak and eggs breakfast along with an avocado will ensure you have the proper amounts of healthy protein and fats to power you through much of your day.

If you have an early morning flight, eat a protein and fat filled breakfast like eggs and bacon, then consider fasting until your supper meal.

Utilize Intermittent Fasting. Intermittent fasting will make staying in ketosis a breeze while you’re traveling. Consider just having two big meals. You will experience deeper levels of ketosis and it helps you cut out all  the tempting junk food and snacks.

Put some ready low carb foods in your refrigerator and freezer for when you come home.

  1. Ask for what you want

It is challenging when people do not understand why you doing the diet. Explain why you’re committed to a low-carb lifestyle. The more people understand why you’re making the choices you are, the more likely they’ll be to support them.

Check out the restaurant menu online before going out. Choose the place that offers ketogenic-friendly meal options.

When dining out, don’t be afraid to ask for modifications. Most restaurants will be accommodating since they want your business.  And with a little creativity, you should be able to eat a healthy low carb, high fat meal no matter where you decide to eat.

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Here are a few tips for eating keto at restaurants:

Always ask to double up on vegetables instead of having bread or a starch

Use olive oil and vinegar as dressing

Ask for butter to place onto your vegetables

If you want a burger, ask the server to have it lettuce wrapped instead of in a bun

Ask for grilled meats with vegetables and a fat like guacamole.

Drink water instead of soda

Skip dessert

Buy low carb foods at the local grocery store. Browse the Internet for any local “health food stores”, they are most likely to carry ketogenic-friendly snacks and meals.

Stock up on low carb, high fat snacks to put in the fridge where you are staying. Fresh meat such as rotisserie chicken can help you stay on your diet.

Here are a few other options you can get at the food store during your trip:

Rotisserie chicken


Chicken wings (unbreaded)

Salad (don’t mix dressing until ready to eat)


Full-fat yogurt




Drink Keto Coffee to prevent hunger. Bringing MCT oil, coconut oil or butter with you and making a “keto coffee” is a great travel hack. By adding healthy fats into your coffee, you’ll stay satiated for longer periods of time, improve your ketone production, and it’ll make it easier for you to hit your daily healthy fat intake.

If you can’t find any low-carb alternatives at the place you’re staying, a quick keto coffee followed by a healthy protein source can help you stay in ketosis and keep carb cravings at bay.

  1. Move past lapses

Even when we try our best, sometimes we go a bit off plan. Don’t beat yourself up. Just get right back on track.

  1. Enjoy yourself!

Trips and vacations are meant to be enjoyed. Focus on spending time with friends and family. Take them on a hike or walk to explore the area.

Travel is fun. Just do your best and remember to eat a little extra fat when you can to help you feel full and curb cravings. Make the most of your adventure and safe travels!

This Post has been condensed from theses sources.


Source: How to Travel While Staying Keto 

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