When you can prepare low-carb, high-fat meals in the comfort of your own home, you can stick to a ketogenic diet. You can still stay in ketosis while traveling, but if you are not prepared, you may find it challenging. it's other words, planning to fail is like not planning at all. The ketogenic diet is no exception.
The first step is knowing this.
The tips and strategies presented below will make traveling on a ketogenic diet a walk in the park (or a drive on the road!)!
HOW TO STAY KETO WHILE TRAVELING?
When it comes to sticking to a low-carb, high-fat diet, preparation is key. Think about your last trip. When you visit a gas station or stay in a hotel, most of the time the only foods available are processed carbs like chips, cookies, and soda.
It's much healthier to plan ahead so you don't have to reach for junk food as a survival mechanism. Preparation is perhaps the most important factor when it comes to staying on track with the ketogenic diet while traveling.
While traveling on a keto diet, you should consider the following tips:
Before leaving, eat
If you're traveling a long distance, try eating a large keto meal right before you leave. It will give you a nice "buffer" and curb your appetite until you arrive somewhere with a kitchen for you to cook in or with low carb-meals available.
Intermittent fasting may be helpful
In addition to boosting your ketone level, fasting between meals can help you stay fueled during long trips.
The ease of traveling is enhanced by intermittent fasting. Eat a large breakfast before you leave if you have a long road trip ahead of you. Once you arrive, you can skip lunch and have a late dinner. Maybe your flight is early in the morning. If that is the case, you can skip breakfast and wait to eat once you land.
Fasting has the advantage that you can do it anywhere, and it also promotes ketone production. Studies have shown that fasting can deplete glycogen stores from carbs and increase ketone levels.
Smart eating
While traveling on the ketogenic diet, dining in restaurants with confidence is crucial to success. Keeping low-carb while eating out can be easy with these tips:
Instead of bread, choose double veggies.
Beverages such as beer and wine should be replaced by water and straight spirits.
Proteins like grilled chicken should be prioritized over other options.
If you're unsure, go with steak.
Whenever possible, avoid fried food.
To go with your burgers, ask for lettuce wraps instead of buns.
Most snacks we recognize as snacks - bars, crackers, etc. - don't really work on the keto or paleo diet. If you're looking for on-the-go snacks that fit into your diet, then staying on track can be difficult. There aren't many top-notch options in airports. There are, however, wholesome, real-food, low-carb snacks available. In addition, some formulations are specifically tailored to keto or paleo diets. Here are some recommendations for choosing healthy low-carb travel snacks, along with some of our favorite LOW-CARB WHILE TRAVELING.
Peanuts
The Nut Butter
Vegetables
Snack sticks made from meat
A jerky snack
Muffins with low carbs
Crispy cheese
Sugar-free cookie
A bar of energy
Which Travel Snack is Best for low-carb and Keto Dieters?
You don't have to give up snacking if you choose to follow a particular diet or lifestyle. If you want any diet or nutritional approach to work for you, you'll need to find foods you enjoy, foods you can bring with you on your trips, and foods that satisfy you and fuel you between meals.
#. As delicious as celery sticks are, you don't have to eat them only between meals when you are on keto or paleo (unless you enjoy them). If you like what you eat, you're more likely to stick to your diet. The list includes veggies as well as a lot of other options. Snack on foods you enjoy.#. Be sure to have reusable containers on hand for snacks you prepare for the week. You should choose snacks that are packaged conveniently if you're purchasing them. This reduces preparation time and makes cleanup and consumption easier.
#. The more silverware or plates you require, the more work you have to do when preparing food. Depending on where you are traveling, a fork or microwave may not be available. In addition, snacks shouldn't require silverware.
The following are the best low-carb snack options for on-the-go.
Nuts
Dieters following paleo or keto tend to love nuts for snacking! There's a good reason for this. The benefits of nuts are many, including their easy packing, delicious taste, and health benefits. Additionally, they're low-carb, so you can enjoy them guilt-free without kicking yourself out of ketosis. Nuts have varying macronutrient profiles, making some nuts a better snack. These are the top three keto-friendly nuts:
1. There are 200 calories in a 28g serving of macadamia nuts, which are made up of:
- 2 grams of protein
- 21 grams of fat
- 4g of carbohydrates
- 2.5 grams of fiber
2. Almonds have 161 calories per serving and contain:
- Protein 6 grams
- Fat content: 14g
- 6 grams of carbohydrates
- Fiber optics, 3.5g
3. Each serving of cashews contains 155 calories and contains:
- Protein: 5 grams
- Fat: 12 grams
- 9 grams of carbs
- Fiber, 1 gram
When packing nuts for your trip, choose macadamias first, then almonds, and then cashews.
50-calorie snack packs with no real nutrients won't satisfy, fill you up, or provide you with the fuel you need during your travel day. Protein and fat-rich foods keep you full longer and provide you with the energy you need between meals.The Nut Butter
Nut butter used to be packaged in plastic jars and contained very few real nuts. Nut butter like these was packed with fillers such as vegetable oils and corn syrup (read: sugar), and it would take a brave person to take one on a trip with them.
That is why we formulated FBOMB Macadamia Nut Butters. It had to be portable, delicious, and healthy while being high in fat and low in carbs.
While traveling, macadamia nuts, pecans, almonds, and cashews can be delicious, satiating, and provide you with the macro and micronutrients that you need. They're a perfect keto and paleo-friendly, energy-dense snack.
You can eat an FBOMB by itself, drizzle it on another snack, or add it to smoothies for a protein and fat boost.
Veggies
Snacking on vegetables is a great idea. Getting your fiber and micronutrients in right before lunch (or after dinner) is simple with these bulk snacks. Keep them in baggies in your fridge so you can grab them throughout the week.
You can choose from the following snacks:
A smaller amount of baby carrots (low carb and low glycemic)Sliced bell peppers (paleo, keto)
I like mushrooms (paleo, keto)
(Keto/paleo) Cucumbers
You can also add any other low-carb veggies you like!
Here's a pro tip: Try to combine as many vegetables as possible in one bag, preferably with varying colors. Getting all the vitamins and minerals you need is ensured by "eating the rainbow."
Also, vegetables are the perfect guacamole dipping vehicle. That should be the only reason.
Meat Snack Sticks
As long as the sticks are made from real food ingredients, you can't go wrong with meat snack sticks.
The purpose of snacks should be to keep you satisfied between meals with proteins and fats that are satiating.
Choose a quality snack stick by reading the nutrition label. After reading nutrition labels and leaving stores empty-handed, we invented FBOMB Pork Snack Sticks.
Our pork sticks are made with 100% natural pork from crate-free vegetarian-fed hogs. Plus, they’re portable, filling, and unlike most meat snack options, they are completely free of nitrates, added hormones, MSG, or other junk.
Jerky
If you're looking for protein on the go, jerky is another great option.
A dehydrated form of meat and similar in nutritional profile to meat sticks, jerky is usually made from dehydrated meat.
As with meat snack sticks, there are many different ways to make them, some of which are less healthy than others. Read the label when buying jerky because many jerky companies use corn syrup or sugar.
If you follow a keto or paleo diet, look for jerky that has no preservatives, fillers, hormones, added sugar, or other garbage.
Muffins with low carbs
If you make a few modifications, you can still enjoy baked goods when eating paleo and keto. You might be the type of snacker who wants their snacks to "count" - as a real snacker, you know how important this is - then low-carb baking might be right up your alley.
Are you falling short? Are you falling short? Do you lack energy? Try these low-carb paleo muffins. It’s packed with nutrients, fiber, and protein thanks to bananas and Macadamia nut butter with coconut.
Whether you want to take them with you or save them for when you return, this recipe makes 12 muffins and is freezer-friendly, so you're set for the week.
Crispy cheese
The cracker aisle is where carbs plot world dominance, and occasionally you'll hear a low-carb dieter say they miss "crunch." It's hard to find low-carb foods that provide that satisfying experience.
Cheese Crisps are here. Fat-fueled and crunchy, FBOMB Keto Krunch Cheese Crisps are the perfect snack. You're allowed to eat dairy products on a ketogenic diet, so these cheese crisps fit right in.
There are 14g of fat per serving in this premium milk that comes from ethically-raised family cows.
Our focus is on minimal ingredients with maximum taste and nutrition, so there are also only 1g of carbs per serving, and it contains 25% of your daily recommended calcium intake.
You can feel good about enjoying this crunchy snack (even if your kids steal it).
Cookies with low carbohydrate content
In keeping with the sweet tooth theme, you can make a batch of low-carb cookies to bring with you on your trip.
If you don't cave and eat them all first, you can have some cookies leftover when you land. This recipe makes a dozen cookies per batch that store well so that you can pack them in your carry-on for your trip.
You can get Niu cookies if you don't like baking or just want something more convenient. Low-carb and keto-friendly, they're suitable for low-carb diets. Plus, they're delicious.
Bars containing energy or protein
We realize what you're probably thinking here, so please bear with us.
Traditionally, protein bars are loaded with junk like corn fiber, corn syrup, flour, and vegetable oils. The recent shift in health focus to real food is resulting in companies specializing in this area. FBOMB Real-Food Snack Bars are among the best whole-food snack bars on the market. With all-natural ingredients and nothing artificial, these chocolate hazelnut bars are full of fat-filled almonds and hazelnuts, as well as cocoa powder for a decadent chocolate taste.
Market snack bars are often marketed as healthy and wholesome but are loaded with sugar, fillers, and preservatives. Make sure you read the nutrition labels and ingredient lists before you buy anything. Make sure you are aware of the key features of a healthy snack bar so you do not unintentionally derail your diet.
Avoid carb-loaded "Frankensnacks" on Your Next Trip
The best keto and paleo snacks for traveling are convenient, tasty, and filling. The most important thing is to keep yourself satiated between meals, no matter what you make yourself or how convenient your favorite brands are.
Feel free to ask me any questions you might have