Talk about a source of anxiety! For your vacation, you should focus on taking it easy and not worry about finding low-carb meals. Ugh.
Take a deep breath. It’s going to be okay. Through proper preparation, it is feasible to transform practically any area into a place amenable to the Keto diet. Once your diet has been taken care of, you can sit back, unwind and make the most of life.
Let’s learn how to Keto-proof your next trip.
1. Plan ahead
Don’t put off investigating what Keto options are available until you reach your destination. You don’t want to be the individual struggling to use Google while attempting to drive on a bumpy road which is situated close to a cliff in the direction of your hotel. That won’t end well.
Do the groundwork from the convenience of your own home. With a Wi-Fi connection and a spreadsheet, you can quickly create an effective plan in a half hour. Here’s a list of research to-dos:
- Find a full kitchen. If you want to stay Keto on vacation, cooking for yourself is the simplest route. Track down an AirBnB with a full kitchen and good reviews, and lock that baby up.
- Scope out hotels. For resort and hotel stays, there are some key questions you’ll need answered. Does the room have a fridge? Is it near a grocery store with a decent organic section? Does the establishment offer breakfast with eggs, sausage, and bacon? Call ahead if you can’t find these answers online. It only takes 5 minutes.
- Survey local restaurants. Scan the region until you find 2-5 highly reviewed restaurants with Keto-approved fare. Steakhouses and seafood spots are almost always good bets, and burger joints, brunch, or all-day-breakfast spots can serve you well too.
- Locate grocery stores. Save them in your phone so you’re not fiddling with GPS on the way to your inn.
2. Pack Keto foods
Do not count on airplane food, vending machines, or the benevolence of strangers to keep you going throughout your journey. Taking low-carb foods on a trip is comparable to bringing oxygen on an underwater foray. It sustains you.
The type of snacks and meals you pack will be determined by the kind of trip you are taking. If you’re journeying by car, you can put meat, eggs, fish, fruit, and some food in an ice chest and commence your trip.
The cooler strategy won’t work for air travel. Unless you find pleasure in giving food to airport security personnel. You can, however, bring one or two pre-made meals.
Take extra care when travelling with liquid substances and make sure that the container is completely sealed, or else you’ll be dealing with a smelly fish aroma in your suitcases for an extended period. You might have the advantage of having an entire row of seats to yourself on the plane.
Along with a meal or two, it’s always a good idea to bring sealed Keto snacks along like:
- Almonds, pistachios, hazelnuts, macadamia nuts, walnuts, and other nuts (Pro tip: steer clear of airline nuts, which are often roasted in vegetable oils and may even contain sugary seasonings)
- Nut butter packets
- Low-carb crackers
- Keto cookies
- Jerky or pepperoni sticks
In conclusion, bringing a couple of already made meals and a bag of Keto snacks should be sufficient for you until you locate a Keto-appropriate culinary option at your final destination.
3. Go grocery shopping
After your plane lands and you secure transportation, you have two primary objectives:
- Check in to your accommodations
- Stock up on groceries
If you are taking a route that goes past the grocery store, make sure to make a stop at it before anywhere else. Then you can unload clothing and food items at the same time. It is an obvious statement that the grocery store is an excellent resource when you’re on a Keto trip. Vegetables, meat, fish, and healthy fats—it’s all there. It’s a low-carb wonderland.
Ideally, you’re staying somewhere with a full kitchen. A microwave and small refrigerator are enough for storing and preparing simple meals. In conclusion, if the setting makes it feasible, think about having your food delivered. The convenience that is gained by paying the additional charge is worth the expenditure.
4. Tell the server you’re Keto
Eating at restaurants while on vacation can be an immensely satisfying occasion. Sampling the local cuisine sure beats doing the dishes. As you look more closely at the food choices, a wave of worry might overwhelm you.
Fortunately, Keto is a big deal these days. Everybody knows about the Keto diet, and there are plenty of eateries that primarily serve dishes suitable for this diet. When the waiter arrives, casually let them know that you follow the Keto diet. They will likely guide you to the suitable dishes.
Don’t be shy about it. Many people before you have requested Keto alternatives at this place and there will certainly be more in the future. The most unfavorable outcome is someone giving you an eye roll, but that is probably due to bad tipping from the people who were there before you, not necessarily because of you.
You do not have to consume a Ketogenic diet in order to lose fat and generate ketones. Exercise does it too. There’s even a term for it: Post-exercise ketosis. The effects of ketosis after exercise are amplified when a low-carb diet is followed.
Unfortunately, exercise routines often crumble on vacation. You’re in an unfamiliar setting, far away from your home fitness center. Chilling on the beach all day is the plan. That’s it.
There’s nothing wrong with that. It is likely you will experience an improvement in both your physical and mental health if you take a jog on the beach early in the day. And it will help you stay Keto too.
6. Fast Intermittently
Intermittent fasting works well with the keto diet. If you’ve followed the Ketogenic diet for over a month, you’re likely already accustomed to burning fat as fuel. When you are able to utilize body fat as a source of energy, fasting becomes simpler.
This comes in handy for travel. Let’s assume that you have a flight that arrives at your destination at 11:15 AM in the same time zone, which departs at 8 AM. You anticipate getting to your AirBNB with your groceries by 12:30 PM.
If you’re okay with skipping meals, preparing for your excursion will be easy. Wake up, take your pre-arranged bags, dash to the airport, board the flight, and quickly reach your destination – all sans any trouble to find food. It’s a huge time saver.
Traveling by Air
For lots of individuals, navigating through the air is one of the more taxing ways to get around and to keep up this type of lifestyle. In many nations, there are certain limits on the substances that are allowed to go through safety checkpoints, particularly with regards to liquids.
It can also be tough to bring along particular food items due to the limits set on luggage. Here are the meals I depend on when I’m flying.
You can have any type of chilly meat, e.g. ham, Parma ham, salami, turkey, and so on, with 1-2 cheese slices (depending on the amount of the meat!).
You have the option to keep the roll as it is, or you can add a few pieces of tomato, cucumber, or lettuce. In my opinion, meals with fewer components are easier to consume.
Once they are rolled up, put them in tin foil or plastic wrap in order to save room in your carry-on bag. Just make sure that they are not put in a place where they will get crushed.
Bring with you 1 or 2 snack-sized pieces of purchased or self-sliced cheese prior to departure (with a total weight of 30 grams). This is another food item that could be prepared in advance, though many airports have stores offering cheese sticks, so you can just grab something as you travel.
Dried Meat Snack
Biltong, salami sticks, kabanas sausages and even pork rinds. This snack does not require refrigeration, so you can purchase it ahead of time and bring it with you on your trip.
Nuts and Seeds
Types of nuts and seeds such as almonds, Brazil nuts, walnuts, hazelnuts, pili nuts, macadamia nuts, sunflower and pumpkin seeds. This article will provide you with a comprehensive overview of nuts and seeds, along with their carbohydrate content and nutritional facts per portion.
These could be considered one of the foods that help save traveling. Make an effort to select options that are not loaded with carbs when you can, such as plain, roasted, or salted selections and no added coatings or spices.
Some airports offer plain or salted nuts, however, many of them are covered or supplemented with sugars or just sell peanuts.
Cucumber, celery, peppers or carrots. Chopping up some vegetables into stick shapes can be a great snack to take on the go. You should be aware that since these items are considered liquid, things such as dips or nut spreads are not permitted at airport security checkpoints.
Consume 2-3 pieces of dark chocolate that contains cocao at a rate of 70% or higher (preferably between 85 to 90%).
Although this does not constitute a full meal, it can be helpful to have a sweet snack to munch on in case of any unexpected flight delays or if you think you could become susceptible to feeling peckish while travelling.
Olives are now available to purchase from various food suppliers in a convenient vacuum sealed packaging. These are great because they are simple to carry around, plus you can get them through airport security, so you can make sure you have a healthy, high fat snack to take with you.
Low-Carb or Ketogenic Snack Bar
Bars that are compatible with low-carb and ketogenic diets, such as Quest, Adapt or Perfect Keto Bars are great for when you are on the go. Be careful when it comes to bars that are advertised as keto–ensure there are no added sugars by looking at the nutritional label. Look out for ingredients such as Sorbitol, Maltitol, and IMOs as these can cause a spike in blood sugar levels.
2. Traveling by Rail
By using the train, you have more freedom as to what objects you can bring along. You should keep in mind any limitations on luggage when making your plans beforehand.
The same options that are available when flying would also be beneficial if you were going on a journey by train. Other options include:
A lot of shops offer single-portion yoghurt containers which are great for eating on the move.
Eating them without any additions or sprinkling a few nuts and seeds make a delicious snack or a light lunch. Be sure to remember to bring your spoon and try to have this ready when you start your trip if you can’t take a cold lunch bag with you.
Crackers and Dips
Prior to your journey, assemble a big sack of crackers to take with you. Combining them with a creamy or cheese dip or some guacamole can provide a delicious and convenient snack to have while riding the train.
Do not overlook nori seaweed chips, a different low-carb staple! Here are a few webpages to find delicious, yet simple ketogenic crackers and dips.
Nut Butter Snack-Packs
You can enjoy almond, walnut and hazelnut butter as a low-carb snack, either on its own or mixed with coconut oil. Pouches of nut butter that can be ordered on the internet are gaining in popularity at regular stores and make an ideal on-the-go snack that is high in fat.
Make sure to go for peanuts with no added ingredients or a blend that contains coconut oil; avoid any with chocolate or honey because they contain sugar. You can eat the dish all by itself, with some dark chocolate, or even with a few celery stalks.
Snack Pots of Berries
All types of berries – such as strawberries, raspberries, blueberries and blackberries – have low levels of carbohydrates. It is essential that you make plans in advance for this. Take some berries with you as a snack, either alone or mixed in with something like yoghurt. You could also top it with some nut butter.
Smoothies and Shakes
If you are having difficulty with packing due to limited space, this might not be the most suitable choice.
Making your own smoothie and taking it with you while you travel can be an excellent option for a portable meal. You could create your own powdery ketogenic protein shake mix, and then add liquid to it just prior to consuming it. Plus it’s a great option for traveling by plane!
3. Traveling by Road
If you have a vehicle and the ability to drive, it can be easier to stick with your keto lifestyle since you will be able to bring with you more items. You can transport foods that usually should be kept cool in an insulated container.
Take 2-3 hard-boiled eggs. These ideas might appear to be basic, yet they make a remarkable, high protein bite when you are traveling.
You can either have these items intact or blend them with some home-made mayonnaise. Attempt to cook these either the evening before or in the early morning before going on your journey, and be sure to store them in an insulated bag.
Split the fruit in two, maintaining the core, and drizzle it with lemon or lime juice. Put the halves back together to prevent browning. You just need a spoon and possibly a little salt and your nutritious low-carb snack is ready to eat!
Take 2-3 egg muffins. This kind of egg dish is extremely simple to transport and supplies you with an excellent and healthful meal for your journey.
Sandwiches and Wraps
If you only have a short amount of time to make a lunch, you can quickly put together a healthy keto lunchbox with any of the products that you like. “Wraps or rolled sandwiches with ham and vegetables are ideal for those following a keto diet who need to eat on the run.”
Be a Keto Travel Pro
Having the proper system in place, it is not challenging to remain on the Keto Diet while traveling. Before undertaking a trip, set aside time for research and figure out an accommodation with a kitchen. Buy the necessary supplies to prepare meals, and make sure you still continue your physical workouts. You’ll do fine.
One last travel tip? Keep yourself motivated with the Carb Manager app.
Hint: If you need to save time, an air fryer is a great way to make a delicious lean steak in less than 15 minutes.