How to Stick to Your Keto Diet on Vacation

The hardest part about following any healthy eating plan is staying on track without your typical meal-prepping, food-planning routine. When you’re buying your own groceries and cooking all of your own meals, it’s fairly easy to minimize temptations and stay on track. But when you leave the comforts of your own kitchen for a new city or country, it can be really challenging to navigate new menus. Here are some tips on how to stick to your ketogenic diet on vacation.

Plan Ahead

Since the keto diet requires you to stay within a certain macronutrient range (around 70-80% of your daily calories should come from fat), planning ahead is key to staying on track. Research the food options at your destination. Scope out restaurants and review menus to find places that offer keto-friendly choices. If you’re headed to the beach, skip the fried seafood and opt for something steamed or broiled. If burger joints are your family’s favorite, opt for a leaner turkey or bison burger without the bun. Arm yourself with some go-to spots ahead of time so it’s easier when meal time rolls around.

Pack Your Snacks

Airports are the worst when it comes to meals — questionable sushi, giant soft pretzels, day-old sandwiches. If your trip lands you on a layover, your best bet is to pack your favorite plane-friendly keto snacks in your carry-on. Stock up on beef jerky, protein bars, nuts, and seeds to get you through a long flight without a hangry meltdown. Even if you aren’t flying, having snacks on hand ensures that you’ll be able to crush cravings and keep hunger at bay while staying committed to your keto lifestyle.

Stay In and Cook

Many travelers are opting out of hotels and into cozy bungalows, tree houses, and fancy mansions thanks to the popularity of home-sharing. On your next trip, find a place with a great kitchen and hit a local farmers’ market to stock up on your favorite keto-friendly ingredients. Use the extra time to plan more elaborate menus, try something that you can’t get at home, and get creative in the kitchen.

Remember that even the best-laid plans can fall through, and it’s important not to let one or two less-than-perfect meals derail your entire life. Enjoy your vacation, make choices that align with the lifestyle you’ve created, and don’t be afraid to indulge a little. The beauty of the ketogenic diet is that it does allow for some flexibility. You can skip carbs at breakfast and save them for ice cream!