With the ketogenic diet, there is no one size fits all; each individual and the way their body metabolizes food is both varied and dynamic. These tips should be viewed as general guidelines, so feel free to play around with them to see what works best for you.
1. Stay in one place with a kitchen
Okay, this isn’t always feasible or affordable, but with the proliferation of Airbnbs and fully equipped backpacker hostels around the world, it’s always easier to stay in accommodations with a day-to-day kitchen. One of the real joys of travel is to stumble upon a buffet of local culinary delights, there’s no question of that. However, just preparing one meal a day on your own can be key to staying in ketosis. Eggs are a great keto option; eggs are everywhere. Scrambling as many eggs as you see in a pot with butter, salt, and maybe a pinch of high-fat milk is an inexpensive, easy, and efficient way to start your keto day.
2. Use the hotel buffets
Buffet hotels around the world generally stock foods in all major macronutrient food groups (carbohydrates, fats, and proteins). Therefore, the aforementioned buffets generally offer Keto breakfast options such as eggs, cheese, meat, and fish. Omelets, in particular, are a great keto dish.
3. Try intermittent fasting
Conversely, skipping breakfast by fasting intermittently can be great for some people too, although this depends a lot on the traveler in question. Are you getting a lot of exercises? Are you an adventure seeker? Are you going somewhere with limited access to the correct foods? If the answer to any of the previous questions is yes, then maybe breakfast isn’t a bad idea.
If you opt for the intermittent fasting route, it can help your body get into ketosis as you will burn off your remaining glucose stores sooner, before the ketones take over – sometimes people naturally go into ketosis between meals. Generally, intermittent fasting is considered to be between 16 and 24 hours (including time spent sleeping) with no food of any kind, but drinking water or black coffee shouldn’t affect your metabolic status too much. If you’re already in ketosis, you won’t get the same hunger cravings that are customary in high-carb diets (this is a direct result of how carbs affect blood sugar levels).
4. Make a keto travel pack
You can create your own keto travel pack containing some essential buffs to keep your body in ketosis. Medium-chain triglyceride (MCT) oil is a keto superfood. It’s a distilled version of the healthier fats in coconut oil – itself a verified titan of the superfood world – that is a great addition to coffee, giving it serious energy benefits, without really affecting the taste. MCT oil also comes in powder form (which can be easier to carry), as well as some keto sweeteners (like cocoa powder or erythritol) in case you can’t resist a little saccharin in your morning cup of joe. Keto snacks are another useful addition to your DIY travel package.
5. Get some keto snacks
One of the great things about the keto diet is the lack of hunger between meals, so in general, if you’re eating the right food with your meals, you’ll need to snack less. However, if you are active you may be flirty when you are out and about. Here are some tasty keto snacks that should help satiate your hunger: nuts, nut butter (preferably sugar-free), keto bars (a snack specifically for keto eaters that can be purchased online), fat bombs (snacks that are typically made with butter, coconut oil, nuts and seeds – they can also be bought online) and jerky or smoked beef (salami, chorizo, and the like).
6. When eating out, look for real, fresh, high-fat food
Eating out is probably the number one hardest time for ketogenic travelers to stay in ketosis. Sticking to ketogenic foods isn’t always easy, especially in countries where the diet is heavily based on starch.
Going to restaurants that serve fresh produce cooked with olive oil or butter can help a lot. Whenever possible, do a little research online or even call ahead to ask what oil they use or if they can cook certain dishes without sugar or flour. Swapping rice or potato-based side dishes for a side of veggies is also a good way to lower your carb count.
Some good keto solutions include: swapping burritos for salad bowls (without the rice), getting burgers without bread, or ordering curries with green vegetables instead of rice (savory curries and those cooked with coconut milk are more likely to be keto-friendly) . Salads are great, especially when you can build your own; you can mix lettuce, meat, hard-boiled eggs, nuts, avocados, green vegetables, and a low-carb salsa like milk ranch or hot sauce. There are also some keto dishes that you typically can’t go wrong with steaks, omelets, and non-breaded chicken wings.
If you love some street food, skewered meat and vegetables are usually your best bet and avoid anything that is mushy, battered, or fried. With street food, it’s not always easy to assess or reasonably discern how the food was cooked. Food that has been grilled in front of you is more likely to be keto-friendly, as opposed to something that has been fried in hydrogenated vegetable oil out of sight.
Most sit-down restaurants and restaurants now have social media pages or websites containing shop menus. You can also try to contact them through these online channels (although it is true that these are not always the most reliable). But nothing risky, nothing gained.
7. Drinking on the keto
Can I drink with keto? The question of all questions. In short, yes. But invariably your options are quite limited. Having a drink is an integral part of most travelers’ vacation plans, especially in places where the local punch is so tempting. German beers, Japanese sake, French wine, the list goes on.
Light beer and wine can be relatively low in carbohydrates, but only in smaller doses; for example, 148 milliliters of wine usually contains around 3-4 grams of carbs, so once you start loading through the bottle, you’ll jump out of ketosis pretty quickly. Pure spirits like rum, vodka, whiskey, gin, and tequila have almost no carbohydrate content and are therefore incredibly keto-cheap alcoholic options. If “clean” or “on the rocks” isn’t your style, zero-sugar sodas are a good mixing option – while claiming they’re healthy is a bit misleading, they shouldn’t really affect your ketosis state.