The thought of having to stay low carb while traveling seems daunting. By following a few core principles, staying on a low carb high fat ketogenic lifestyle will be so easy that it won’t even feel like you’re dieting.
Whether you’re on vacation, going cross country, or traveling the world – the principles to a ketogenic diet are going to stay the same.
You would think that having to go keto is going to cause more stress than do you good but it’s the complete opposite actually.
Think about it, by focusing on staying ketogenic, you aren’t as hungry all the time which will give you more time to enjoy yourself doing other things rather than brooding over food. On top of this, when you’re in a state of ketosis, you will have plenty more sustained energy. This means you won’t be on a constant search for carbs to “give you energy”.
Focus on Getting Quality Fatty Cuts of Protein
This is one of the most important principles that you should follow when you are traveling on a ketogenic diet.
Focusing on getting quality protein means you should always be on the search for fatty cuts of meat, grass-fed / organic meat, and everything else follows after that.
Let’s assume the only food place around you is a McDonalds. You can ask for multiple McDoubles and simply take the bun off. Conversely, most fast food places offer salad options as well now.
Now it’s important to get your protein from fatty sources. By doing so, you will keep yourself fuller than if you were to eat strictly lean protein.
Just recently I had a 10 day vacation off of work. I decided to go to multiple states and also spent a lot of time in New York – doing… New York things :). As you know, when you’re out and about, it’s hard to find the optimal keto-approved meals. What I did was – I would suggest places where I knew that they would have some sort of ketogenic meals such as a saladworks, most fast food places, burger places.
The only things I wouldn’t really suggest are some italian restaurants that only really serve carb heavy meals – or any restaurants that only serve mostly carby meals.
Steer away from sushi restaurants as well but if you do decide to go to a sushi restaurant, you can opt for sashimi.
Bring Nuts / Nut Butters
Nut butters will make up a good portion of your keto diet while you are traveling.
I’ll bring one of each if I know i’m going to be out out of the house for a while:
Make sure to bring some of the following nuts as well:
Macadamia is probably the most keto approved and healthy but it’s definitely the most expensive.
If you can bring the following foods with you as you travel, it’s going to be significantly easier to stay in a state of ketosis.
When I went on vacation with a few of my friends, they thought I was crazy for trying to stay low carb. As the days went by, they didn’t even realize that I was staying ketogenic.
Upon the last few days, they were wondering how I still had so much energy. Like I was the energizer bunny.
This is one of the main reasons why I always try to stay in ketosis – the vast amount of sustained energy it gives me to conquer the day is insurmountable.
I hate to say it, but it makes me feel like I have an advantage over everyone else whenever I’m in ketosis.
Aside from that, making your own fat bombs and prepackaging them to bring them on your travels is another great way to stay in ketosis.
My favorite fat bomb that I still use every day is called Phat Fudge. It’s made by
The ingredients are all tailored to give you sustained energy, focus, anti-inflammation, and is a natural thermogenic. Coming from personal experience – this fat bomb is the best thing to have to keep your energy levels high while you are traveling.
The ingredients are:
1 cup tahini
1 cup grass-fed butter or ghee
1/4 cup cacao
1 tbsp turmeric
1/2 tbsp cinnamon
1/2 tbsp maca
1/2 tbsp honey
1 tsp vanilla
1/8 tsp cayenne
Coming from Mary Shenouda’s website, here’s how to make it:
In a sauce pan, melt butter/ghee and whisk in tahini followed by the honey until it’s all well mixed.
Add the rest of the ingredients in no particular order and continue to whisk until you’ve got what I am now calling Unicorn Chocolate Sauce.
Carefully pour into the ice tray BUT purposely leave a spoon or two for your enjoyment now. #whywait
Place the tray in your freezer and practice patience, perhaps even meditate. *wink*
It only take a couple of hours to set. It’s only a couple of hours, hold your Unicorn!
You can keep them in the tray and just pop them out when you’re ready to enjoy.
***You must keep them stored in the freezer or refrigerator to keep shape***
Many of my clients will pop one first thing in the morning. Seriously, it’s everything you need to start your day IN FUDGE FORM!! #yourewelcome
Seriously, I wouldn’t just link to any random fat bomb. You NEED to try this and carry them around if you want to experience a ketogenic diet travel life hack like no other.
Ahh, the glorious ketogenic fruit that everyone praises – and for good reason.
Seriously, although they might bruise a little easy and might not have the longest shelf life in the world, if you can bring some avocados with you while you travel – you are golden.
Why is that you may ask?
One avocado has almost a full days worth of potassium and is also high in magnesium. On top of that, it’s filled with a ton of healthy fats and the net carb only comes out to around 2 grams.
(Net carbs means total carbs minus the fiber. This amount of net carbs is what should be counted towards your daily carb intake of <30grams)
It’s up to you what you want to do with your avocado. If you want to premake guacamole and bring that with you in a tupperware – by all means go for it.
What do I personally do? I just like to keep the suckers as they are.
When I want to bust one open – you can actually just bite one side off, slide it up from the other side, and eat it that way.
If you need some flavor with your avocado while you’re traveling, bust it open then add some salt, pepper, and some cheese if you have any on hand.
While some people may argue that canned food isn’t healthy for you, there are some brands and types of canned food that are healthier than anything else you can get in the food store.
Wild Planet Canned Sardines are my number 1 recommendation.
If you have ever had sardines before, you’re probably looking at me like I must be crazy for recommending them.
I kid you not when I say that the Wild Planet Sardines taste completely different than any other type of sardines you can get. Usually sardines are scaly and have little bones in them. These ones don’t.
Grab a few of these for when you are lacking energy and you need a meal that consists of the perfect blend of omega 3’s, healthy fats, proteins, and virtually zero carbs.
Make sure to get the one mixed with olive oil.
My second main recommendation are Crown Prince Natural Oysters.
These are also 100% ketogenic friendly and are very healthy for you as well. While they are a little on the pricey side, they are absolutely worth it especially if you are traveling and plan on staying in ketosis.
Truth be told, these are my only two recommendations when it comes to canned food and honestly, it’s more than enough when you travel.
I eat both the oysters and sardines even when i’m not travel and am just looking for something quick to eat.
Research Restaurant Menus
Before you go out anywhere to eat, try to research the food menu to see what kind of ketogenic friendly foods they have.
Luckily for us, the ketogenic diet has vastly popularized over the past couple years.
What does this mean? It means you’re gonna find ketogenic food no matter where you go. I recently went to New York City and every restaurant we went to had some sort of low carb ketogenic option.
Made me very happy.
Aside from that, anywhere you go is always going to have a salad and most salads are keto friendly. You can never go wrong there.
Practice Intermittent Fasting
If you can prolong the time in which you eat until later on in the day, you won’t have to worry so much about avoiding carbs and staying in keto.
My personal recommendation is to skip breakfast completely. If you are going out with friends or family for breakfast, just eat a couple eggs or you can even opt for just drinking a black coffee.
The whole stigma that breakfast is the most important meal of the day is completely false.
Studies are now showing that the longer you wait to eat, the healthier it is for you.
By doing so, it won’t even be hard to stay in a state of ketosis.
By following the recommendations I have listed above, staying ketogenic while traveling is going to be a walk in the park.
Here’s a quick summary:
Focus on getting quality protein. When you are out and about looking for something to eat, focus on getting quality fatty cuts of meat. This will help you stay ketogenic. A good example is going to McDonalds, buying a Mcdouble or two and eating it without the bun.
Bring Nut Butters. Whether you want to make them on your own, or buy them at the store, bringing almond butter, peanut butter, cacao butter, and/or coconut butter will make it very easy for you to stay keto while traveling.
Bring Nuts. Cashews, macadamia, almonds, brazil – whatever you desire, bringing nuts with you is a great snack.
Avocados. While they may bruise and might be a little harder to bring with you while you travel, avocados are the ultimate fruit / snack to eat. It contains the perfect amount of quality fats.
Canned Food. Wild planet sardines and Crown Prince oysters are my main two recommendations that you should bring with you to stay keto.
Research Restaurant Menus. Never go in a restaurant without a plan. Most, if not all restaurants will have ketogenic friendly foods – you just have to look closely.
Practice Intermittent Fasting. By not eating right when you wake up, your body will be automatically be in a state of ketosis. You will also be able to get away with a little more carbs by doing this and still stay in ketosis.
Bring Exogenous Ketones. If you happen to have a carb slip up, you need to make sure you have exogenous ketones on have if you still want to reap the benefits of ketosis.
There you have it.
Traveling on a ketogenic diet is not as hard as people make it out to be.
As I have mentioned before, supplementing with exogenous ketones will make your life so much easier if you are traveling on the ketogenic diet. Anytime you decide to have some carbs, by consuming exogenous ketones – you will be kicked right back into ketosis.
It’s a game changer.
There is a limited time offer for the highest quality exogenous ketones I use every day.
Follow these simple steps and you will reap the benefits of being in a ketogenic state while you’re traveling. Be sure to sign up below to my email list for more tips, stories, and ketogenic knowledge.