How To Stay On The Ketogenic Diet While Traveling

Planning a vacation? Whether it’s visiting family or attending a conference, vacations are all about enjoying time away from work and going out to eat. Don’t let food get in the way of having fun and enjoying yourself though! what you might be thinking: “How can I stay on my ketogenic diet while traveling?”

A Simple Template For Low Carb Eating On The Road

No matter when you’re going to read this, it’s still true. I’m on the road right now and have been for several days. I’ve had to resort to the standard bagel, cream cheese and fruit breakfast at most of the hotels I’ve stayed at. I really wanted to avoid that stuff but my options were limited. Travelling definitely puts me in a bind because it’s not always easy or convenient to find healthy meals on the road. So here’s a very basic template for how I approach living low-carb on the road:


Eggs cooked in butter or coconut oil with cheese and whatever veggies I can find. A few slices of bacon also go well here.  


Protein shake made from MCT oil, full-fat coconut milk, heavy cream, peanut butter, ice and protein powder. Add some chocolate chips for sweetness if needed!


Steak and salad with olive oil and vinegar dressing or steamed veggies with butter. This is where it’s hard for me because carbs are so heavily promoted in restaurants. One thing that helps is to switch from breads to vegetables as a side dish (if your meal comes with a starch like rice or potatoes).

Ketogenic Diets According To An Research

In an Research and a type 1 diabetic, so I have to manage my carbohydrates carefully. I follow a ketogenic diet. However, I do not advocate it for clients. If a client chooses to eat a ketogenic diet, I will support them in their decision as long as they are educated about how to do so safely. I see people following ketogenic diets for two reasons:

To lose fat rapidly without carbs

To control epileptic seizures without pharmaceuticals.

In both cases, the diet is not being followed correctly, and the person is at risk of malnutrition, organ failure, and even death if they continue on the diet. The keto diet has been around since the 1920’s, but it has only gained popularity in recent years. It works by restricting carbohydrates to 5-10g per day (20-30g max per meal).

Protein is moderate at 1-2g per day (5-6oz of meat), and fat is high at 80-90g per day (most of which is saturated). Ketogenic diets are very difficult to follow because they force you to cut out many foods that you love and could be detrimental if done incorrectly. These diets also require constant monitoring of your blood glucose levels,

Tips For Staying On Track When You Travel

Traveling can be a great way to spend time with friends and family, but it can also be a stressful way to live. When you’re on the road, your normal routine is disrupted, you’re away from your usual support system, and you may find yourself in unfamiliar locations where unhealthy food choices are the easy go-to.

If you want to keep your ketogenic diet on track when away from home, here are some tips: Bring keto snacks. One of the easiest ways to stay keto on the road is to simply bring your own keto snacks. That way, you aren’t tempted by the cheap junk food that’s so readily available in airports and gas stations.

There’s no need to buy expensive travel meals. Planning ahead is key, so take some time before your trip to look into healthy meal options that travel well and are available at the airport or gas station near your destination.

A quick Google search should turn up plenty of results. Consider joining a local gym. If you’re staying in an unfamiliar location for a few weeks or months, consider joining a local gym so you can continue doing Keto workouts every day (or most days). Gym memberships are often inexpensive or even free for short periods of time if you ask around.

Rapid Fire Top Tips For Staying On The Keto Diet While Traveling

How do you stay on track with your keto diet while traveling? Here are some tips:

Keep an eye on your electrolytes

There’s more sodium in airplane meals than vegetables, so if you’re going from high-carb to ketogenic, be sure to add some salt.

Bring your own snacks

While airline food isn’t super healthy for a balanced diet, it’s great for your ketogenic diet! Airline food is generally low carb.

Those sauces are sneaky little devils. If you’re going to eat bread or pasta, use sauce sparingly. Most condiments (ketchup, honey mustard, etc.) are high in sugar. Or better yet — replace them with a bit of olive oil and vinegar or lemon juice!

Stay hydrated

It’s tempting to grab wine or beer in place of water when traveling but alcohol increase dehydrating effects of most flights. Beverages also frequently contain sugar.

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