How Do I Keep Keto When Traveling?

It is highly unlikely that you will visit a place you have never been before and not taste the local delicacies. In this case, following the ketogenic diet gets difficult as you are not sure whether you should try out new food or to eat keto-friendly meals.

You cannot find restaurants that serve whole foods without preservatives, sweeteners, and artificial colors. Moreover, the Keto diet requires consuming a hefty amount of healthy fats on a daily basis. This is a complex situation as most of the eateries have protein and carbs in the menu.

If you are a strict keto-diet follower, here is how you can maintain the process of ketosis while traveling.

Plan and Prepare

Before booking your hotel, make sure the room features a mini refrigerator and microwave. You should also research about the cafes, and coffee shops in the area you are going to visit. This way you can find eateries that might serve keto-friendly food items.

Plus, you should look for markets and nearby shops for grocery shopping. Your planning should also include keto-friendly snacks for the long flight so you can avoid the foods usually served in the airplane. We suggest packing home-made keto-friendly meals if you are traveling for a day or two.

Keto-friendly Foods and Snacks

Although finding foods that contain healthy fats in the restaurants is a tough job, you can opt for the following food items:

  • Salad + fish fillet or poultry steak
  • You can order egg, bacon, mushrooms, avocado, and dips prepared with vinegar and olive oil.
  • Grilled or sautéed vegetables along with steak are also a keto-friendly meal.
  • Grilled fish with melted butter or olive oil
  • Taco salad, be sure to discard fried beans and shell.
  • Cheeseburger with avocado, bacon, onion, mayo and mustard, you can also ask them to wrap it in lettuce leaves instead of buns.

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It will be handy to pack some snacks before leaving to avoid processed bars or crackers that may ruin your diet. There are certain foods that do not need to be stored in the refrigerator. And, you can keep them in your bag and munch on the go.

  • Nut butter
  • Pecans, pili nuts, and macadamia nuts
  • Keto brownies
  • Keto cookies
  • Jerky
  • Sardines
  • Exogenous ketones
  • Olives
  • Coco polo chocolate
  • MCT oil powder
  • Quest bars
  • Tuna
  • Lily’s chocolate

However, be careful and look for foods free from ingredients like Xylitol and Maltitol when shopping for snacks. These are sugary alcohols that raise sugar level in the bloodstream and impede ketosis.

Intermittent Fasting

The idea of fasting may sound strange in this case. However, it can prevent you from consuming processed and carbs-filled meals. Intermittent fasting is the best way to stay in the state of ketosis especially when you are out on a brief trip.

You can begin by skipping breakfast and continue to fast for 16 hours. It will allow your body to burn fasts and get you into ketosis in a short time.

Bottom Line

Following the ketogenic diet can become a pain in the neck. With the help of practical planning and preparation, you can find keto-friendly food options in the cafes or restaurants and enjoy your vacation at the same time.

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