7 Ways to Stay Keto While Traveling

Sticking to a ketogenic diet while traveling can be a challenge.

With busy schedules and limited options, it can be tempting to give in to temptation and indulge in carb-heavy meals and snacks.

But with a little planning and preparation, you can stay keto while on the go.

Here are a few tips for staying keto while traveling:

1. Plan ahead

It’s a good idea to plan out your meals in advance to ensure that you have keto-friendly options available.

This can help you avoid the temptation to indulge in unhealthy, non-keto foods.

2. Pack keto-friendly snacks

Bringing your own snacks is a great way to stay keto while traveling.

Pack a bag of almonds, some cheese sticks, or a container of olives for a quick and easy keto-friendly snack on the go.

3. Research restaurants ahead of time

Before you leave, research restaurants in your destination that offer keto-friendly options.

This will make it easier to find places to eat while you’re on the road.

4. Don't be afraid to make special requests

Most restaurants will be happy to accommodate special requests, such as leaving out certain ingredients or preparing your meal in a certain way.

If you're unsure about something on the menu, don't hesitate to ask your server for more information or to make a request.

5. Stay hydrated

Dehydration can exacerbate keto flu symptoms, so make sure to drink plenty of water while traveling.

You can also try electrolyte drinks to help replenish lost minerals.

6. Eat before you travel

If you’re going to be on a long flight or road trip, make sure to eat a filling, keto-friendly meal before you leave.

This will help keep you satisfied and prevent you from getting hungry during the journey.

7. Stay flexible

Traveling can be unpredictable, and you may not always have access to keto-friendly options.

If that's the case, don't stress – just do the best you can and don't beat yourself up over it.


Staying keto while traveling is possible with a little planning and preparation.

By bringing your own snacks, making special requests, and staying flexible, you can enjoy your trip without derailing your keto goals.