Exercise, Food, Nutrition
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Traveling and the Keto Diet: 4 Tips to Help You Stay in Ketosis on Vacation

If you’ve been following a ketogenic diet to get yourself ‘beach ready’, then you might be pleased to know that it is possible to stay in ketosis while you’re on vacation. If you’re worried about undoing all of your hard work by slipping out of ketosis while travelling, don’t worry. It is possible to stick to your keto lifestyle while you’re away – all it takes is a little extra planning, preparation and effort.

Here are some helpful tips for staying in ketosis and maintaining your low-carb way of eating while travelling or on vacation.

1) Be Discerning When You Book Your Hotel

This may sound like a bit of a strange tip, but picking the right hotel for your dietary needs can be the difference between staying in ketosis, or finding yourself with limited (often carb-loaded) choices if your meals are served in your hotel.

Catered hotels that serve buffet-style food at mealtimes are a good choice, as you have more control over what you put on your plate! This way, you can pile your plate with scrambled eggs for breakfast, and opt for meat and salad at lunch times.

Or, if you really want to be in control of what you eat while on vacation, opt for self-catered accommodation or a hotel with a kitchenette area in your room. This way you can avoid any accidental slip-ups at mealtimes.

2) Don’t Skip out on Exercise

Just because you’re on vacation doesn’t mean you can’t squeeze in a quick workout at some point during the day. Being on vacation is the perfect time to try something new – tennis, cycling surfing; the list is endless! But if you’re not looking to step our of your comfort zone, that’s ok, you can always squeeze in a quick HIIT session in the morning, without the need of any equipment or vast amounts of time.

In fact, performing high intensity interval training can kick-start ketosis, so if you’ve slipped up the night before and had a couple of sugary cocktails at the bar – then a quick burst of exercise could be exactly what you need to get back on track.

Or, if you’d rather opt for a more gentle type of exercise – consider something like yoga, (we’ve recently written about the benefits of yoga and the ketogenic diet), or gentle resistance training using resistance bands. You can pick up resistance bands form any good fitness retailer for next to nothing – and just stuff them in your suitcase!


3) Ask for the Ingredients List When You Order Food

Some people have a problem with being that fussy person who insists on knowing everything that’s in their dish. People either find it embarrassing, or don’t want to be a ‘nuisance’ by asking the serving staff or chef at a restaurant about the ingredients that make up their dish.

But you have to remember, if you;re spending money in a restaurant or food outlet, you are perfectly within your rights to ask questions about what you’re paying for! If you’re eating out when travelling or on vacation, be sure to get a thorough understanding of what’s in your food, so that you don’t fall victim to hidden carbs.

If you want to be on the safe side, opt for simple dishes like salads without any dressing or condiments. This way, you’ll have a better idea of what it is you’re eating!

4) Prep for Success

If you’re serious about maintaining your keto lifestyle while on vacation, then a little preparation can go a long way. If it’s possible for you to take food with you when you travel, then consider bringing your own, pre-prepared keto-friendly meals with you (tip: read our blog post about eating low-carb on the go for some inspiration).

Make sure you’re stocked up on keto-friendly snacks before you travel, and mix it up with meat products as well as sweet treats and protein bars. Remember, you’re more likely to make poor dietary choices when you’re hungry, as this is when carb cravings are most likely to kick in. By ensuring you’re stocked up on keto-friendly snacks, you’ll be less likely to give in to temptation.

Do you have any tips for travelling on a low-carb diet? We’d love to hear them! Please share them with us in the comments section below.


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