How to Stay Keto While Traveling or Dining Out
The ketogenic diet, or keto for short, is famed for its high fat, moderate protein, and low carbohydrate approach to eating. This diet has taken the nutrition world by storm due to its potential benefits such as weight loss, improved energy levels, and enhanced mental clarity. However, sticking to keto can feel like a daunting task, especially when you’re traveling or dining out. The good news? It’s entirely possible to maintain your keto lifestyle on the go with some planning and smart choices. Here’s how:
1. Plan Ahead
Before you set off on your journey or decide on a restaurant, a little bit of research can go a long way. Look up your dining or travel options to ensure there are keto-friendly choices available. Many restaurants now offer menus online, making it easier to pre-plan your meal. If you’re traveling, consider booking accommodations with a kitchenette to prepare some of your own meals.
2. Know Your Keto Basics
Understanding the basics of a keto diet can help you make quick decisions when needed. Remember, the key is to prioritize high-fat, moderate-protein, and low-carbohydrate foods. Familiarize yourself with hidden carbs in sauces, dressings, or marinated foods, which are common pitfalls when dining out.
3. Pack Snacks
Having keto-friendly snacks on hand can be a lifesaver, especially during long trips or when dining options are limited. Pack snacks like nuts, cheese, hard-boiled eggs, or low-carb bars. These can help tide you over between meals or when the only available options are not keto-friendly.
4. Communicate Your Needs
Don’t hesitate to ask about food preparation or request modifications when ordering at a restaurant. Most places are accustomed to accommodating dietary restrictions and can offer alternatives such as replacing a side of fries with a salad or vegetables. If you’re polite and clear about your needs, you’ll find that many are willing to help you maintain your dietary preferences.
5. Choose Wisely
When dining out, opt for dishes that are easier to adapt to a keto diet. Steaks, grilled chicken, or seafood are usually safe bets. Ask for any sauces or dressings to be served on the side so you can control your intake. For sides, replace high-carb options like potatoes or rice with extra vegetables.
6. Stay Hydrated
It’s easy to mistake thirst for hunger. Always carry a bottle of water with you and ensure you’re adequately hydrated, especially important for those following a keto diet as it can lead to increased dehydration and electrolyte imbalances. Staying hydrated can also help you make better food choices.
7. Practice Intermittent Fasting (If Suitable)
Intermittent fasting pairs well with keto and can be particularly useful when traveling or dining out isn’t ideal. By restricting your eating to a certain window of time, you may find it easier to manage your meals and maintain your keto lifestyle. This approach isn’t suitable for everyone, so listen to your body’s signals.
8. Be Mindful of Alcohol
Alcohol can be tricky on a keto diet. If you choose to drink, opt for low-carb options like dry wines, champagne, or spirits mixed with water, club soda, or diet mixers. Always drink in moderation, as alcohol can quickly add up in calories and affect your judgment in food choices.
9. Don’t Stress the Occasional Slip
If you find yourself in a situation where sticking to keto isn’t possible, don’t sweat it too much. A single meal off-plan won’t undo all your progress. The important thing is to not let it derail you entirely. Get back on track with your next meal.
10. Enjoy Your Experience
Remember, part of the joy of traveling and dining out is experiencing new foods and cultures. It’s okay to plan a strategic cheat meal if it means trying something unique and memorable. The keto diet should fit your lifestyle, not restrict it.
Staying keto while traveling or dining out is entirely doable with a bit of preparation and the right mindset. By arming yourself with knowledge and planning, you can enjoy your adventures without compromising your dietary goals. Happy traveling!
