A Comprehensive Guide To Traveling On Keto

Embarking on a keto journey and got a family trip on the horizon? No sweat! This post is packed with real-talk tips to keep your keto game strong while soaking up some quality time with the fam on the road. From meal planning to getting your family clued in on your keto vibe, we’ve got you covered. Ready to dive in? Let’s go!


when you’re gearing up for your trip and want to stick to your keto diet, here’s what you might consider doing:

  1. Scouting Restaurants:
    • Online Look-up: Hit the web and check out the eateries where you’re headed. Many places post their menus online, so you can see what fits your keto plan.
    • Give ’em a Call: If you can’t tell from the menu or if you have questions, just ring them up and ask. They’ll likely be happy to help.
    • Check Reviews: Other keto folks might have dropped by and left some reviews. They might have some good recommendations on what to order.
  1. Packing Snacks:
    • Nuts and Seeds: These are easy to pack, and they’ll keep you filled up on the road. Almonds, walnuts, or pumpkin seeds are solid choices.
    • Cheese: Grab some hard cheese like cheddar or gouda. They travel well and are easy to snack on.
    • Boiled Eggs: Boil some eggs before you head out. They’re easy to carry and will keep you on track.
    • Avocados: Pack a couple of avocados. They’re good for you and easy to eat on the go with a little salt and pepper.
    • Keto Bars: If you can find some keto-friendly bars at the store, throw them in your bag. Just check the labels for any sneaky carbs or sugars.
    • Jerky: Some jerky or other meat snacks are good too. Just watch out for any added sugars.
    • Veggie Sticks: Slice up some celery, cucumber, or bell peppers. If you have a small container, bring along some ranch or guacamole for dipping.

Being prepared will make it a whole lot easier to stick to your keto diet while you’re out and about with the family.

Meal Planning:

  1. Customizing Your Order:
    • Swap Out Stuff: If a meal comes with fries or something carby, ask if you can get a salad or some veggies instead.
    • Say No to Bread: If they bring out bread before the meal, just pass on it. And if you’re ordering a burger or sandwich, ask for it without the bun or wrapped in lettuce instead.
    • Go for Grilled: When you’re picking your protein, grilled is usually a safer bet than breaded or fried.
  1. Picking Keto-friendly Dishes:
    • Meat and Veggies: Stick with something simple like a piece of grilled meat or fish and some green veggies on the side.
    • Salads: A big salad with some meat, cheese, and nuts on top is usually a good choice. Just watch out for sugary dressings.
    • Eggs are Your Friend: If it’s breakfast time, eggs are a great option. Whether it’s an omelet, scrambled eggs, or eggs with a side of bacon, you’re good to go.
  1. Special Requests:
    • Sauce on the Side: Ask for dressings and sauces on the side so you can control how much you’re getting. Some of them can have hidden carbs.
    • Ask What’s In It: If you’re not sure about an ingredient or a dish, just ask. Better safe than sorry.
  1. Planning Ahead:
    • Look Up Menus: If you know where you’re eating ahead of time, check out the menu online to figure out what you can have.
    • Pack Some Food: If you can, pack a few keto meals or snacks. It’ll make life easier when you’re on the go.

I hope this breakdown feels a bit more relaxed and easy to follow. Keeping on track with keto while traveling just takes a bit of planning and a little flexibility when you’re ordering.

Stay Hydrated:

Staying hydrated is super important, especially when you’re on a diet like keto. Here’s the scoop on why and how to keep your water levels up:

  1. Why It Matters:
    • Flush Out Carbs: When you cut carbs, your body starts to shed water. So, you gotta drink up to keep things flowing and to help your body adjust.
    • Curbs Hunger: Sometimes our bodies mix up hunger and thirst signals. If you feel hungry, try drinking some water first; it might just be your body asking for hydration.
  1. How to Do It:
    • Carry a Water Bottle: Grab a reusable water bottle and keep it filled up. Having water on hand makes it a whole lot easier to sip throughout the day.
    • Set Reminders: If you’re the forgetful type, set some reminders on your phone to take a drink. There are also some cool apps out there that can help remind you to drink water.
    • Flavor It Up: If plain water isn’t your thing, add a squeeze of lemon or lime to give it a little zing. Just avoid sugary mix-ins.
  1. What to Avoid:
    • Skip Sugary Drinks: Soda, sweet tea, and juice are no-gos on keto. They can also make you even thirstier.
    • Be Careful with Caffeine: Coffee and tea are okay in moderation, but they can be dehydrating. So, if you have a cup, follow it up with some water.
  1. Other Hydration Sources:
    • Eat Water-rich Veggies: Snack on some cucumbers, celery, or bell peppers. They’re packed with water and are keto-friendly.
    • Broth or Soup: A warm cup of broth can be hydrating and satisfying. Just make sure it’s low in carbs.

Staying hydrated is a simple but crucial part of keeping on track with your keto diet, especially when you’re on the move. Plus, it’s good for you in general, so drink up!

Mindful Choices:

Making mindful choices is all about keeping your head in the game and making decisions that’ll keep you on track with your keto diet, even when you’re traveling. Here’s some more info on that:

  1. Avoid Sugary Drinks:
    • Skip the Soda: Sodas and other sweet drinks are loaded with sugar which is a big no-no on keto. Stick with water, unsweetened iced tea, or other no-carb drinks instead.
    • Watch Out for Fancy Coffees: Some coffee drinks can have a ton of hidden sugars. Best to stick with regular coffee and add your own cream if you like.
  1. Alcohol Choices:
    • Be Choosy: If you decide to have a drink, go for lower-carb options like a glass of dry wine, a light beer, or a mixed drink with a no-sugar mixer.
    • Take it Slow: Alcohol can hit harder when you’re on keto, so maybe have one drink and see how you feel before ordering another.
  1. Snack Smart:
    • Avoid the Temptation: It’s easy to grab a bag of chips or a candy bar when you’re on the go, but those will throw you off your keto game. Pack some keto-friendly snacks instead.
    • Read the Labels: If you’re buying snacks, check the labels for hidden carbs and sugars. Even stuff that looks healthy can be loaded with sugars.
  1. Planning Ahead:
    • Know Your Options: Before you head out for the day, have a plan for where and what you’ll eat. It’s easier to make good choices when you’re not starving and trying to find something at the last minute.
  1. Practice Saying No:
    • Politely Decline: If someone offers you something that’s not keto-friendly, it’s totally fine to say no thank you. You got this!
  1. Stay Positive:
    • Don’t Sweat the Small Stuff: If you slip up, don’t beat yourself up. Just get back on track with your next meal or snack. Every choice is a new chance to stick to your plan.

Being mindful of your choices, especially when you’re out and about, can really make a difference in sticking to your keto diet. And remember, it’s all about making choices that work for you!


When you’re on keto and hitting the road, keeping up with some sort of exercise routine can really help keep your energy up and your diet on track. Here’s how you might go about it:

  1. Stay Active:
    • Explore on Foot: Whether you’re in a city or out in nature, there’s no better way to explore your surroundings than on foot. It’s a great way to get in some exercise without really feeling like you’re working out.
    • Hotel Workouts: If your hotel has a gym, awesome! If not, no worries—you can do bodyweight exercises like push-ups, squats, or yoga right in your room.
  1. Plan Your Day:
    • Schedule It In: Just like you’d plan time for meals or sightseeing, carve out some time in your day for exercise. Even if it’s just 20-30 minutes, it can make a big difference.
    • Morning Routine: If you can, get your workout in first thing in the morning. It’ll boost your energy for the day and you won’t have to worry about fitting it in later.
  1. Family Activities:
    • Get Everyone Moving: Plan activities that get the whole family moving like hiking, swimming, or a bike ride. It’s a fun way to spend time together and get some exercise in.
    • Playtime: If you have kids, simply playing around with them at a park or beach can be a good workout. Plus, it’s fun!
  1. Stay Motivated:
    • Track Your Progress: Use a fitness tracker or app on your phone to keep track of your steps, workouts, and how you’re feeling. It’s a great way to stay motivated and see your progress over time.
    • Mix It Up: Try different types of exercise to see what you enjoy most. The best workout is the one you’ll actually do!
  1. Take it Easy:
    • Listen to Your Body: You might feel different energy levels while on keto, especially if you’re just starting out. Don’t push too hard, and make sure to rest and recover.
  1. Stay Hydrated and Nourished:
    • Fuel Up: Make sure you’re eating enough keto-friendly foods to fuel your workouts. And don’t forget to drink plenty of water before, during, and after exercise.

Exercise doesn’t have to be a chore, especially while traveling. It’s all about finding a balance that works for you and fits into your adventure. So, lace up your sneakers, get moving, and have fun with it!

Track Your Macros:

Keeping an eye on your macros is key when you’re rocking the keto diet, especially when you’re on the move. Here’s how to keep track:

  1. What’s the Deal with Macros?
    • The Big Three: When we talk about macros, we’re talking about carbohydrates, proteins, and fats. On keto, you’re aiming for low carbs, moderate protein, and high fat.
  1. Use an App:
    • Track it: There are tons of apps out there like MyFitnessPal or Carb Manager where you can log what you eat and it’ll tally up your macros for you. Super handy!
  1. Plan Ahead:
    • Check Menus: If you know where you’ll be eating, peek at the menu online beforehand and figure out what fits your macros. Planning ahead can help keep you on track.
  1. Read Labels:
    • Spot Hidden Carbs: Food labels are your friend. They can help you spot hidden carbs and keep your macros in check. Look at the total carbs and subtract the fiber to get net carbs, which is what you’re counting on keto.
  1. Keep a Food Diary:
    • Jot it Down: If apps aren’t your thing, just jot down what you eat in a notebook. At the end of the day, add up your macros to see how you did.
  1. Know Your Go-to Foods:
    • Easy Picks: Have a list of keto-friendly foods you know and love. When in doubt, stick to these go-to items to keep your macros in check.
  1. Learn Some Basics:
    • Quick Math: Learn the macros for some common foods. Like, an egg has about 1 carb, 6 grams of protein, and 5 grams of fat. Handy for quick math on the go!
  1. Don’t Stress:
    • Be Cool: Tracking macros can feel like a lot at first, but don’t let it stress you out. You’ll get the hang of it, and it’ll become second nature.
  1. Get a Digital Scale:
    • Be Precise: If you want to be precise, a small digital food scale can help. You can weigh your food to know exactly how many macros you’re getting.
  1. Ask for Help:
    • Chat with a Pro: If you’re feeling stuck, chat with a nutritionist or a keto-savvy friend. They can help you figure out how to track your macros and stay on track.

Keeping an eye on your macros helps you stay in that keto sweet spot, and with a little practice, it’ll become a breeze. Plus, it can be kind of fun to see how different foods stack up!

Be Kind to Yourself:

Sticking to a diet, especially something as specific as keto, can be a bit of a rollercoaster, especially when you’re traveling. Here’s how to be kind to yourself through it all:

  1. Cut Yourself Some Slack:
    • Oops Moments: Everybody has those moments where they slip up. Maybe you ate something carby without realizing, or maybe you just really wanted that slice of cake. It’s okay. One oops doesn’t mean you’re off the wagon.
  1. Get Back On Track:
    • Next Meal, Next Chance: Every meal is a new chance to get back on track. Don’t let a slip-up derail you. Just make a keto-friendly choice at your next meal and you’re back in the game.
  1. Enjoy Your Trip:
    • Balance: Remember, you’re on vacation! It’s about enjoying yourself. Find a balance between sticking to keto and enjoying some special experiences with your family.
  1. Practice Patience:
    • Learning Curve: Keto can have a bit of a learning curve, especially when you’re figuring out how to stick to it while traveling. Be patient with yourself as you learn and adjust.
  1. Stay Positive:
    • Celebrate Wins: Celebrate your keto wins, no matter how small. Kept it keto at breakfast? Win! Found a keto-friendly snack at a local shop? Another win!
  1. Reach Out:
    • Support Squad: If you have friends or family who are supportive or even on keto too, reach out to them. Share your struggles and successes. It’s always easier with a support squad.
  1. Relax and Reflect:
    • Reflect: At the end of the day, reflect on what went well and what didn’t. Learn from it and think about how you can set yourself up for success tomorrow.
    • Relax: Take some time to relax and unwind. Travel can be stressful, but a little relaxation can go a long way in keeping you on track.
  1. Remember Your Goals:
    • Big Picture: Remember why you started keto in the first place. Keeping your eye on your goals can help keep you motivated, even when the going gets tough.

Being kind to yourself is all about recognizing that nobody’s perfect, and every step, no matter how small, is a step in the right direction. So, keep your chin up, and remember, you got this!

Consult with a Healthcare Professional:

It’s super important to check in with a healthcare pro, especially when you’re mixing something like a keto diet with travel. Here’s the rundown:

  1. Why Chat with a Doc?
    • Personalized Advice: Everyone’s body reacts a bit differently to diets and changes in routine. A healthcare professional can give you personalized advice based on your own health situation.
  1. Pre-Travel Checkup:
    • Check In: Before you hit the road, it might be a good idea to have a quick checkup. Your doc can let you know if there’s anything special you should keep in mind while traveling on keto.
  1. Medications and Keto:
    • Med Check: If you’re on any medications, you’ll definitely want to talk to your doc about how keto might affect you. Some meds might need to be adjusted.
  1. Hydration and Keto:
    • Water Talk: Keto can sometimes act like a natural diuretic, making you pee more and lose more water. Your doc can give you some tips on how to stay hydrated, especially while you’re on the move.
  1. Electrolytes:
    • Balancing Act: Along with water, you could lose electrolytes on keto which are crucial for a bunch of bodily functions. Your doc might have recommendations for supplements or foods to keep your electrolytes balanced.
  1. Keto Flu:
    • Beat the Blues: Sometimes folks feel a bit crummy when they start keto as their bodies adjust. Your doc can help with tips to minimize the “keto flu” and keep you feeling good.
  1. Food Choices:
    • Eat Smart: Your doc or a nutritionist can help you plan out some keto-friendly meals and snacks, so you know you’re getting the right nutrients while you travel.
  1. Exercise on Keto:
    • Move it Right: If you plan on exercising while traveling, your doc can give you some tips on how to do it safely on keto, especially if you’re new to the diet.
  1. Emergency Plan:
    • Just in Case: Have a chat about what to do if you feel unwell while on your trip. It’s always good to have a game plan, just in case.
  1. Follow-Up:
    • Post-Trip Doc Debrief: Once you’re back, it might be a good idea to check in with your doc again, especially if you’re planning to keep rocking the keto lifestyle.

Talking to a healthcare professional can give you the peace of mind and the info you need to stay healthy while you’re traveling on keto. So, don’t skip that doc appointment!

Educate Your Family:

When you’re diving into a keto lifestyle, having your family clued in can really make a difference. Here’s how you might go about educating your family:

  1. Share the Basics:
    • Keto 101: Give your family a simple rundown of what keto is all about—low carbs, moderate protein, and higher fat. Let them know why you’re doing it, whether it’s for weight loss, better energy, or some other reason. What is the keto diet
  1. Food Do’s and Don’ts:
    • Show ‘n Tell: Show them what foods are a go and which are a no-go on keto. It’ll help them understand why you’re passing on the bread basket or the dessert menu.
  1. Meal Planning:
    • Family Meals: If you’re planning meals together, share some of your keto-friendly recipes. Who knows, they might find some new favorites!
  1. Eating Out:
    • Restaurant Picks: When you’re picking places to eat, share why you choose certain spots and what dishes work for your diet. It’s a good learning moment and helps ensure there’s something on the menu for you.
  1. Be Open:
    • Questions Welcome: Encourage your family to ask questions if they’re curious. The more they understand, the more supportive they can be.
  1. Set Boundaries:
    • Respect: Let them know what kind of support you’d appreciate. Whether it’s skipping the bread when eating out, or not offering you sugary treats.
  1. Involve Them:
    • Cook Together: Cooking keto meals together can be a fun way to educate them on your lifestyle and spend some quality time together.
  1. Find Support:
    • Celebrate Together: Share your keto wins with your family and celebrate together. It’s way more fun when you have cheerleaders!
  1. Educational Resources:
    • Share Some Reads: If your family is interested, share some articles, books, or videos that explain keto well. The more they know, the more they can support you.
  1. Stay Positive:
    • Positive Vibes: Keep the conversation positive and informative rather than turning it into a lecture. It’s all about building understanding and support.

Educating your family about your keto journey isn’t just about the food—it’s about building a supportive environment that helps you succeed and lets you share a part of your life with the people you love. Plus, who knows, they might learn something new or even get inspired to join you on the keto train!