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Keto-Friendly Travel: The Best Guide to Keto Travel Tips

Keto diet for the summer

This article provides helpful and practical tips for sticking to a ketogenic diet while travelling or going on holiday. It covers key planning strategies for finding keto-friendly accommodations and dining options at your destination, packing snacks and preparing meals ahead of time, navigating restaurant eating, travel cooler ideas, as well as dealing with cravings and willpower challenges. With some preparation and commitment, you can follow a low-carb, high-fat ketogenic lifestyle anywhere while enjoying stress-free, guilt-free holidays. Use these essential keto travel tips to stay in ketosis and thrive while vacationing.

Enjoy Your Holiday While Staying Keto

What is the Keto Diet?

The ketogenic (keto) diet is a very low carb, high fat diet that aims to put your body into ketosis – where your body burns fat for energy instead of carbohydrates. Typically, the macro targets on keto are:

  • 70-80% of calories from fat
  • 15-20% of calories from protein
  • 5-10% of calories from carbs

By drastically reducing carbs to under 50g per day and focusing on healthy fats like olive oil, nuts and avocado, you can reach a metabolic state of ketosis.

Challenges of Keto Whilst Travelling

Sticking to the keto diet whilst on holiday or travelling can seem incredibly daunting. Disrupted routines, eating out more frequently, lack of access to your usual low carb foods, and holiday indulgences can all threaten to kick you out of ketosis.

But with commitment to preparation and planning, you can absolutely stick to your keto diet away from home whilst still enjoying holiday festivities guilt-free.

Useful Tips for Keto Whilst Travelling

In this article, we’ll cover some key tips for staying keto whilst travelling or on holiday, including:

  • Researching restaurant and accommodation options
  • Packing keto-friendly travel snacks
  • Smart dining out strategies
  • Travel cooler packing ideas
  • Managing cravings and willpower

With dedication to keto travel planning and smart food choices along the way, you can have your cake (perhaps a keto mug cake with 90% dark chocolate) and eat it too while exploring the world!

Key Ways to Plan Ahead for Keto Travel

Preparation and planning ahead are crucial for sticking to keto whilst on holiday. Here are some top tips for advance keto travel planning:

Research Dining and Accommodation Options

Do some thorough research on the dining and accommodation options available at your holiday destination. This will help ensure you have access to keto-friendly meals while away:

  • Seek out hotels with in-room kitchen facilities so you can prepare simple keto breakfasts and snacks
  • Vet local restaurants online, looking at menus and ingredient lists. Aim for simple meat and veggie focused dishes
  • Call ahead to restaurants if needed to check on low carb preparation options and substitutions
  • Locate the nearest grocery stores for self-catering keto supplies

Pack Plenty of Keto Travel Snacks

Bringing snacks from home ensures you always have keto-approved options on hand when you are out exploring for the day. Some easy keto travel snacks include:

  • Nuts and seeds like almonds, macadamias, pumpkin seeds
  • Nut butter packets
  • Jerky and cured meats like salami sticks
  • Tinned fish like sardines
  • Low carb protein bars
  • Preportioned nut trail mixes

These portable snacks will keep carb cravings at bay!

Prepare Make-Ahead Meals

Having some basic keto meals and snacks prepared at home before your trip is a great strategy…

Smart Strategies for Eating Out Whilst on Keto

Dining out more frequently is often part of the holiday experience. With the right strategies, you can enjoy restaurant meals and still stick to your keto diet:

Choose Simple Dishes

When looking at restaurant menus, choose simple meat, fish and vegetable based dishes. Steer clear of overly saucy, breaded and deep fried options.

  • Grilled chicken or steak with salad or veggies
  • Salmon or other fish baked or grilled
  • Bunless burgers or fajita mixes (no tortillas)

Stick to this basic principle for low carb wins!

Request Dressings and Sauces on the Side

Ask for any marinades, dressings or sauces to be served on the side. This allows you to control exactly how much you add to your meal, preventing excess hidden sugars and starches ruining ketosis.

Substitute Sides

Don’t be afraid to ask your server to swap starchy carb-heavy side dishes for extra salad or veggies instead. Most restaurants are happy to accommodate. Some options:

  • Double green salad instead of fries or rice
  • Sauteed spinach instead of potato side
  • Side of Brussels sprouts instead of pasta

Easy keto substitutions!

Skip Sugary Drinks

Avoid sugary drinks common whilst holiday dining. Stick to water, unsweetened tea, black coffee and sparkling water with lime. Not only will this prevent carb creep but also avoid holiday weight gain!

Keto-Friendly Travel and Accommodation Tips

Carefully considering your travel style and accommodation options while on holiday can make sticking to keto much more sustainable.

Choose Accommodation With Kitchenettes

Opting for hotel rooms, suites or holiday rentals with basic kitchenettes allows you to prepare some of your own keto-friendly meals. Look for the following:

  • In-room mini-fridges to store dairy, leftovers and prepped meals
  • Microwaves for quickly heating up dishes and meals
  • Bonus if full stovetop and oven is available for cooking meat and veggie dishes

Having access to storage and cooking facilities is a big win for keto meal prepping.

Grocery Shop Shortly After Arriving

Once settled into your holiday accommodation, make a trip to stock up on keto holiday essentials. Shop for:

  • Leafy greens and cruciferous veggies
  • Free range eggs
  • Full fat dairy like cheese, yogurt and butter
  • Nuts, nut butters and seeds
  • Olive oil, avocados and coconut oil
  • Meat, poultry and fish
  • Low carb snacks

Check what kitchen supplies are already available before shopping to save money.

Pack a Portable Cooler If Road Tripping

If self-driving and road tripping to your destination, pack a sturdy cooler loaded with keto snacks, meals and drinks to survive the journey…

Tips for Managing Cravings and Willpower on Keto Holidays

It’s completely normal to experience increased cravings for carbs and holiday treats while travelling on keto. With preparation, you can maintain mental willpower.

Stay Hydrated

Dehydration can seriously increase cravings and hunger levels. Keep electrolytes balanced by:

  • Drinking enough water each day
  • Adding electrolyte supplements or powders to your water bottle
  • Sipping bone broth and salted bullion cubes

Proper hydration will have you feeling satisfied.

Enjoy Holiday Treats in Moderation

Depriving yourself completely often leads to binge-eating later. Have a small treat in moderation, then continue with your next keto friendly meal. Be mindful and get back on track.

Keto Snacks Curb Cravings

Whenever a carb or sugar craving hits, always first opt for one of the tasty keto snacks you brought from home. A few nuts, some 90% dark chocolate or pork rinds can crush those cravings quickly!

Plan Keto Treats

For special holidays that focus on food, plan one special keto treat meal or dessert, made from modified recipes to fit your diet. This way you don’t feel deprived. Some ideas:

  • Keto mince pies
  • Low carb chocolate mousse
  • Pecan pie bars with sugar-free maple syrup
  • Cheese board platter

With preparation, you can enjoy holidays and stay keto!

Key Takeaways on Travelling Keto

Remaining in ketosis while enjoying holidays and trips away from home is very achievable with dedication and planning.

Top Planning Tips

The key is laying the groundwork before you go with these preparation tips:

  • Research dining and accommodation options for low carb choices
  • Pack plenty of portable, high-fat keto snacks
  • Cook some basic keto meals in advance for your accommodations
  • Make smart selections when eating out at restaurants
  • Shop for fresh keto foods if self-catering

Enjoy Guilt-Free Holidays

Go into your holiday with an open and abundant mindset around food – you will have keto options available. Enjoy holiday treats in moderation without feeling guilty. The freedom to appreciate your trip sets the right headspace.

Tailor Approach to Your Priorities

Everyone has different health goals and priorities. Tailor your keto travelling approach accordingly. If sticking rigidly to under 20g carbs daily feels impossible whilst on adventures, consider transitioning to a more liberal but lower carb diet instead.

The key is finding a style of eating that supports your holiday enjoyment without sabotaging your long term health. Give yourself grace! Keto can fit any lifestyle with willingness and adaptation.

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Choosing the Right Fats for a Ketogenic Diet

Fat on keto diet

The ketogenic diet is a popular and effective diet for weight loss and improving overall health. It involves reducing carbohydrate intake and increasing fat intake to promote a state of ketosis, in which the body burns fat for fuel instead of glucose. However, not all fats are created equal and it’s important to choose the right fats for a ketogenic diet. In this article, we will dive deeper into the different types of fats, how to choose the right fats for a ketogenic diet, and provide a comprehensive list of foods to avoid.

Types of Fats

Fats are an important part of a ketogenic diet

Fats are an important part of a ketogenic diet, as they provide the majority of the calories needed for energy. However, not all fats are created equal. Good fats are those that are high in healthy, unsaturated fats, such as omega-3 and omega-6 fatty acids. Good sources of healthy fats include avocados, nuts, and olive oil.

On the other hand, bad fats are those that are high in saturated and trans fats, which can increase your risk of heart disease and other health problems. Bad fats can be found in processed meats, such as bacon, sausage, and deli meats, as well as in fried foods like french fries and fried chicken. Consuming too much of these types of fats can lead to weight gain, high cholesterol, and other health problems.

Choosing the Right Fats

Choosing the right fats for a ketogenic diet can be challenging, but it’s important to make the right choices. Here are some tips to help you choose the right fats:

Look for fats that are high in healthy, unsaturated fats, such as avocados, nuts, and olive oil. These fats can help improve cholesterol levels and lower your risk of heart disease.

Avoid fats that are high in saturated and trans fats, such as butter, cheese, and processed meats. These fats can increase your risk of heart disease and other health problems.

Be careful with your portions, as even healthy fats are high in calories. While it’s important to include healthy fats in your diet, it’s still important to watch your overall calorie intake.

Foods to Avoid

When following a ketogenic diet, there are certain foods that you should avoid. Here is a comprehensive list of foods to avoid:

Processed meats, such as bacon, sausage, and deli meats. These meats are high in saturated and trans fats, as well as sodium, and should be avoided.

High-carb vegetables, such as potatoes, corn, and carrots. While vegetables are an important part of a healthy diet, high-carb vegetables can disrupt ketosis and should be avoided on a ketogenic diet.

Sugary foods, such as candy, soda, and pastries. These foods are high in carbohydrates and can disrupt ketosis, as well as contribute to weight gain and other health problems.

Grains: pasta, bread and rice

Grains, such as bread, pasta, and rice. These foods are high in carbohydrates and should be avoided on a ketogenic diet.

Fried foods, such as french fries and fried chicken. These foods are high in unhealthy fats and should be avoided on a ketogenic diet.

In conclusion, choosing the right fats for a ketogenic diet is crucial for achieving weight loss and improving overall health. Good fats, such as those found in avocados, nuts, and olive oil, are essential to a healthy diet, while bad fats, such as those found in processed meats and fried foods.

Frequently Asked Questions

Can I eat too much fat on a ketogenic diet?

While fats are an essential part of a ketogenic diet, it’s important to practice moderation. Consuming excessive calories, even from healthy fats, can hinder weight loss. It’s advisable to maintain an overall caloric deficit if weight loss is your goal.

How much fat should I consume on a ketogenic diet?

The exact amount of fat needed on a ketogenic diet varies depending on individual factors such as age, sex, weight, and activity level. However, generally, fats should make up the majority of your caloric intake, typically around 70-80% of total calories.

Can I consume saturated fats on a ketogenic diet?

Yes, saturated fats can be included in a ketogenic diet, but it’s important to choose them wisely. While saturated fats have been demonized in the past, current research suggests that natural sources of saturated fats, such as those found in coconut oil, butter, and animal fats from quality sources, can be part of a healthy ketogenic diet.

Are all fats suitable for a ketogenic diet?

Not all fats are created equal, and some should be limited or avoided in a ketogenic diet. You should avoid or minimize the intake of:

Trans fats: Found in processed and fried foods, these fats can increase the risk of heart disease and should be avoided altogether.
Vegetable and seed oils: Oils like soybean, corn, sunflower, and canola oil are high in omega-6 fatty acids and can contribute to inflammation when consumed in excess.

Margarine and other hydrogenated fats: These are artificially created fats that often contain trans fats and should be avoided.

Why is fat important in a ketogenic diet?

Fat is a crucial component of a ketogenic diet because it serves as the primary source of energy when carbohydrates are restricted. Consuming the right types of fats helps maintain ketosis, a metabolic state where the body burns fat for fuel instead of glucose.
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Thriving on a Low-Carb or Ketogenic Diet

Carbohydrates

In this article, we will delve into the question of whether or not carbohydrates are necessary for optimal health and wellness. We will examine the latest research, expert opinions, and provide practical tips on how to thrive on a low-carb or ketogenic diet.

The Myth of Carbohydrate Necessity

For many years, carbohydrates were believed to be an essential macronutrient and the primary fuel source for the body. However, recent studies have shown that this belief is a myth. In fact, the human body can function perfectly well without any dietary carbohydrates. When the body is deprived of carbohydrates, it shifts to a metabolic state called ketosis, where it burns fat for fuel instead.

Benefits of a Low-Carb or Ketogenic Diet

The benefits of a low-carb or ketogenic diet are numerous and have been extensively studied. These diets have been shown to improve metabolic health, aid in weight loss, reduce inflammation, and even have neuroprotective effects. Additionally, many people find that they have increased energy levels and mental clarity when following a low-carb or ketogenic diet.

Practical Tips to Thriving

While a low-carb or ketogenic diet can be highly beneficial, it does require some adjustments to your lifestyle. Here are some practical tips for thriving on a low-carb or ketogenic diet:

  • Focus on eating whole, nutrient-dense foods such as vegetables, meats, nuts, and seeds.
  • Experiment with different low-carb or ketogenic recipes to keep things interesting and satisfying.
  • Stay hydrated by drinking plenty of water and consuming electrolytes.
  • Don’t be afraid of healthy fats such as avocado, coconut oil, and olive oil.
  • Be patient with yourself and give your body time to adjust to the new diet.

Conclusion

In conclusion, the notion that carbohydrates are necessary for optimal health and wellness is a myth. In fact, a low-carb or keto diet can provide numerous benefits, including improved metabolic health, weight loss, and increased energy levels. By following our practical tips, you can thrive on a low-carb or keto diet and enjoy all the benefits that come with it.