Going on a vacation or getaway can strike that perfect balance between excitement and relaxation. You can’t wait to get there, enjoy a change of scenery, experience new things, and just relax. But if you’re following a keto diet it may also cause you to feel stressed out or anxious. Being in a new environment without your own kitchen, being unsure about the options for dining out, plus the food temptations can throw you off your keto weight loss game.
The most important thing to remember before embarking on your new destination is that vacations are meant to be a time to enjoy yourself and relax. If you want to stay completely on-plan with keto it is totally do-able, and totally up to you. However, if you make that choice, you must commit to yourself that you won’t be constantly stressing about food and eating the entire time.
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If you want to indulge in some carbs or treats here and there, that’s totally ok too! Remember that keto is best to be thought of as a lifestyle, not just a quick fix diet. A vacation is a great opportunity to be a little less strict than you would be in your regular daily life, and let go of the monotony of your day to day routines. Enjoying some off-plan foods while on vacation may actually help you stick with keto in the long run so it doesn’t feel too restrictive.
If you choose to go off keto the entire time you’re away, that’s also your choice! The most important thing to remember is you are in control of your goals and outcomes. If you decide to give keto a break while you’re on vacation, you will likely gain some weight so don’t panic! Just remember that any weight you gain will likely be mostly water weight which can come back off fairly quickly once you get back to your usual keto routines. Be sure to establish a solid plan to get back on track once you get home, so your 1 week vacation doesn’t spiral into a month long carb & sugar setback.
Just know that it is absolutely 100% possible to remain fully in ketosis and moving towards your health and weight goals while on vacation if that feels like the right decision for you! Here are some tips to help you feel more prepared and confident that you can make keto work for you anywhere you go, without feeling stressed or sacrificing any fun.
DO YOUR RESEARCH
Before you even get to your travel destination you should do a little pre-trip recon to ensure you can find keto friendly foods around your hotel. You don’t want to arrive and get stressed out scrambling to find anything with some keto options. Check out the online menu at your hotel, search for some nearby restaurants, or find out if there’s a farmer’s market while you’re there for some cheap, keto friendly foods.
If you’re traveling abroad with some unfamiliar delicacies, research the local cuisine so you have a few ideas of what may fit within your keto eating plan. If you feel totally unsure you can contact your hotel or resort in advance and explain your dietary needs. The majority of these destinations are aware some people have allergies or special diets and are more than willing to accommodate. You can also search online forums or social media groups for specific keto approved products or foods for your destination country.
BRING YOUR OWN KETO SNACKS
It depends on where you’re going and if you’ll be able to find keto snacks when you arrive. But a good idea regardless of how you’re traveling, or how long you’ll be traveling is to pack some non-perishable keto snacks. If you don’t eat them while you travel, you can easily bring them with you on any outings or excursions so you’re totally on track.
Great keto snack options for on the go include:
cheese crisps
sugar-free jerky
keto crackers
nuts & seeds
nut butter packs
keto bars
pork rinds
meat sticks
If you’re traveling by airplane, just be mindful of the foods you’re bringing so you don’t get held up in security. If you are traveling domestically you may be able to bring even more options than if you are traveling overseas. If you’re traveling by car - bring a cooler for even MORE keto meal and snack options while cruising on your road trip.
GRAB YOUR FREE DAILY KETO HABIT CHECKLIST BELOW!
EAT WELL BEFORE YOU LEAVE
Before you head off on your getaway, be sure to stay on track right up until you go. Sometimes it can be easy to “check out” of our usual habits and routines early when we know we’re going on vacation. We may justify some poor food choices prior to even leaving so we can lump it together with our vacation food choices. There’s absolutely no need to do this. Enjoy the luxury of your kitchen and cooking for yourself to ensure you’re feeling and looking your best for your trip. It also allows you to use up any foods that may go bad while you’re away and prevent food waste.
On the day you are meant to travel, it’s a good idea to eat a big meal before you leave if possible. If you’re planning on staying totally keto while you’re away, it’s a good idea to start off on the right foot. Whether it’s a breakfast, a healthy smoothie, or whatever low-carb foods you enjoy - you’ll want to start your journey feeling nourished and satisfied. Don’t arrive at the airport starving, hangry, and reaching for the first carby food in sight.
OPT FOR ACCOMODATIONS WITH A KITCHEN
Depending on where you’re traveling to, you may want to consider getting a hotel or home-share accommodation with a kitchen. This will automatically put you in more control over what you’re eating and makes it a lot easier to stay on plan with keto. You know every ingredient going into your meals, gives you more peace of mind, and saves you money from spending more at restaurants for every meal.
Not only can you control what you purchase and what you eat, you will experience a more local side of the culture by shopping at grocery stores and farmers markets versus just being a tourist visitor. Having a kitchen puts you in the driver seat of your keto diet while you’re away, and allows you to experience local produce and foods while still moving towards your keto goals.
BE CONFIDENT NAVIGATING MENUS
You may want to search online or call ahead to restaurants or resorts to ensure they have a keto-friendly option available on their menu before you go out to eat. But sometimes when we’re on vacation, things just happen on the fly. First, find a type of restaurant or cuisine that will likely have something that can be ketofied. Secondly, be confident in navigating menus to pick the best keto options available. Remember that it may not be totally perfect, but just do your best in selecting a decent choice and don’t get stressed out over it.
Some restaurant meal options include:
Steak or chicken with vegetables (sub any starch for more veggies)
Bun-less burgers + side salad
Fajita or taco bowls (no rice, no beans, no corn, no tortillas)
Dinner salads (add double protein)
Eggs, bacon, sausages
Meat & veggie omelette
Coffee with Heavy Cream
Charcuterie boards
Seafood with butter + veggies
Don’t be afraid to ask questions! Most restaurants are happy to accommodate any minor requests and tweaks to their menus if it means they have a happy paying customer.
Here are a few bonus tips for navigating menus:
Opt for grilled meats over breaded
Avoid any sweet sauces
Ask for no bun, bread or wraps
Ask resort or hotel staff for restaurants they recommend
Simple tweaks can save you lots of carbs and keep you on track with keto while dining out.
STICK WITH LOW CARB ALCOHOL
Enjoying some beverages while on vacation doesn’t mean you have to ruin your daily carb count. Simply opt for zero carb or low carb options to keep the party going! Spirits or “hard alcohol” are all 0 carbs, and can be mixed with any diet or club soda. Dry wines often contain about 3-5g carbs per glass, while low carb beers range anywhere from 2-5g of carbs.
Tips for drinking alcohol on vacation:
Avoid sugary mixers such as juices or regular soda
Avoid tonic water as it’s full of carbs, and opt for soda water
Ask your bartender if cocktails include simple syrup
Don’t be afraid to ask your bartender to make you a drink you know is keto friendly
Bring your own electrolytes to avoid nasty hangovers
Drink lots of water to stay hydrated
GRAB YOUR FREE DAILY KETO HABIT CHECK LIST BELOW!
BE FLEXIBLE
It’s great that you want to stay on plan with your keto diet and weight loss goals on vacation. But if you decide you don’t want to be as strict while you’re away, bending the rules a little bit is ok! You don’t have to go completely off the rails and forget about your goals entirely. Be mindful with your choices, make good decisions as much as possible, and indulge only if you feel like it is truly worth it. For example, eating a local delicacy or enjoying something you can’t ketofy at home.
Do not feel guilty if you go-off plan a little bit while you’re away. Your vacation getaway is meant for you to break free from your daily routines, discover new things, enjoy yourself, and relax. Don’t waste time obsessing over every little detail, or stressing out if you did indulge.
Remember that keto is a lifestyle, not just a diet. You can always get right back on track with your very next meal, drink tons of water, and experience minimal impact to your weight loss goals. A few off-plan treats will not derail all your progress in the long run. It may even be a nice break for you to feel recharged and refocused when you return home! If you want any help in establishing a solid keto routine to get back on track after a vacation click here to learn how I can help. It is always your decision how to approach your keto weight loss goals while on vacation. Just be sure to allow yourself to truly enjoy yourself and make wonderful memories to last a lifetime.
