Traveling is a great way to explore new places, experience new cultures, and create unforgettable memories. However, for those following a ketogenic diet, traveling can be a challenge. The keto diet is a high-fat, low-carb diet that requires careful planning and preparation to maintain. Luckily, staying keto while on the go is possible with the right strategies. This article will explore five effective ways to stay keto while traveling.

Plan Ahead

One of the most important things to do when traveling on a keto diet is to plan ahead. This means researching ahead of time to find keto-friendly restaurants and grocery stores in the area that you’ll be visiting. Many restaurants have their menus available online, so you can check to see if any keto-friendly options are available.

Another important aspect of planning ahead is to pack keto-friendly snacks for the journey. This can include nuts, seeds, jerky, and keto-friendly bars. By bringing your own snacks, you can avoid the temptation to grab high-carb snacks while on the road.

Focus on Protein and Healthy Fats

When traveling on a keto diet, focusing on getting enough protein and healthy fats is important. This means choosing keto-friendly options whenever possible. For example, opt for grilled meats instead of breaded or fried options when eating out. Choose salads with healthy fats such as avocado, olive oil, and nuts.

If you’re staying in a hotel, look for accommodation that has a kitchen or kitchenette. This will allow you to prepare your own meals with keto-friendly ingredients. This can also help you save money on dining out expenses.

Stay Hydrated

Staying hydrated is important for anyone, but it’s especially important for those on a keto diet. The keto diet can have a diuretic effect, which can cause dehydration. Drinking plenty of water and other hydrating fluids, such as herbal tea and bone broth, can help prevent dehydration and keep you feeling full and satisfied.

When traveling, it can be easy to forget to drink enough water. To stay hydrated, bring a refillable water bottle and aim to drink at least 8-10 glasses of water daily.

Be Mindful of Hidden Carbs

One of the biggest challenges of staying keto while traveling is being mindful of hidden carbs. Many foods that appear to be keto-friendly may contain hidden carbs that can knock you out of ketosis. This can include sauces, dressings, and condiments.

To avoid hidden carbs, make sure to read food labels carefully. Look for ingredients that are high in carbs, such as sugar, corn syrup, and flour. When in doubt, ask the server or chef about the ingredients in the dish.

Maintain Consistency

Maintaining consistency is key to staying keto while traveling. This means sticking to your regular eating schedule and avoiding temptation. Try to stay in accommodations that allow you to prepare your meals. This will make it easier to maintain consistency and stay on track with your keto diet.

If you’re traveling with others not following a keto diet, communicate your dietary needs and plan meals accordingly. This can help you avoid temptation and stay on track with your goals.


Staying keto while traveling can be challenging, but it’s not impossible. By planning ahead, focusing on protein and healthy fats, staying hydrated, being mindful of hidden carbs, and maintaining consistency, you can stay on track with your keto diet while exploring new places and creating unforgettable memories.

If you’re looking for delicious and easy-to-make keto recipes, Smart Cooking Recipes has got you covered! We offer various keto-friendly recipes that will satisfy your taste buds and keep you on track with your dietary goals. Stay updated with the latest recipes by subscribing to our newsletter through our website! Simply enter your email address and hit the send button!