Travelling is always an adventure, but it can be challenging for those following a ketogenic diet. Sticking to a keto diet while travelling can seem like a daunting task, but with the right preparation and mindset, it can be done. In this article, we will discuss some tips for staying keto on the go while travelling, and also incorporate some elements of Indian cuisine into the mix.
What is a Keto Diet?
Before we dive into tips for staying keto while travelling, let’s briefly touch upon what a keto diet is. The low-carb, high-fat ketogenic diet, or keto diet for short, has become increasingly popular in recent years. The diet aims to get your body into ketosis, where it burns fat rather than carbohydrates for
energy.
On a keto diet, you typically aim to consume less than 50 grams of carbohydrates per day, and increase your fat intake to around 70% of your daily calories. This can be challenging for some people, especially when travelling, as many foods that are easy to find on the go are high in carbohydrates.
Tip 1: Plan ahead
One of the most important things you can do when travelling on a keto diet is to plan ahead. This means researching restaurants and grocery stores in advance, and packing snacks and meals to bring with you on the go.
If you are travelling to India, this can be especially important, as many Indian dishes are high in carbohydrates. However, there are also many keto-friendly options available, such as tandoori chicken, saag paneer, and butter chicken.
When researching restaurants, look for menus that offer grilled or roasted meats, salads with high-fat dressings, and vegetable-based dishes that are not loaded with starchy vegetables like potatoes or rice.
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Tip 2: Pack Snacks
Another essential tip for staying keto on the go is to pack snacks. This is especially important when travelling to places where you may not have easy access to keto-friendly foods.
Some good keto snacks to pack include nuts, seeds, beef jerky, hard-boiled eggs. If you are travelling to India, you may also want to pack some keto-friendly snacks that incorporate Indian keto diet flavors, such as roasted masala almonds, almonds peanuts, sunflower seeds or pumpkin seeds.
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Tip 3: Stay Hydrated
Staying hydrated is important on any diet, but it can be especially important on a keto diet. When you consume fewer carbohydrates, your body retains less water, which can lead to dehydration if you are not careful.
Make sure to bring a reusable water bottle with you on your travels, and aim to drink at least aim at 70 ML Per KG of water intake each day of water per day. You can also try incorporating electrolyte-rich drinks like coconut water or sugar-free electrolyte powders into your hydration routine.
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Tip 4: Choose High-fat Options
When eating out or shopping for food while travelling, it’s important to choose high-fat options whenever possible. This can help you meet your daily fat intake goals and keep you feeling full and satisfied.
Some good high-fat options to look for include fatty cuts of meat like beef or lamb, full-fat dairy products like cheese or cream, and healthy fats like avocado or coconut oil. In Indian cuisine, ghee is a great source of healthy fat that is often used in cooking.
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Tip 5: Be Flexible
Finally, it’s important to be flexible when travelling on a keto diet. You may not always be able to find the exact foods you need to stick to your diet, or you may find that certain foods that are normally keto-friendly are prepared differently in different parts of the world.
If you find yourself in a situation where there are no keto-friendly options available, don’t stress too much. Just do the best you can with what you.
Rahul Kamra,
Founder of KETORETS is a renowned keto diet expert with years of experience in the field. He is passionate about helping people achieve their health and fitness goals through a low-carb, high-fat lifestyle. With his extensive knowledge and expertise, Rahul has helped countless individuals successfully adopt and maintain a ketogenic diet. Read more about Rahul Kamra
A chef who curates exclusive Ketogenic Menus for restaurants in Western India and conducts workshops, corporate talks and more