When someone decides to switch to the keto diet, they might worry about sticking to the requirements when traveling, going out with friends, or visiting home around the holidays. Much of the modern food enjoyed by contemporary people is heavy in carbohydrates because they are inexpensive, simple to make, and often quite addictive. However, you don’t have to give up on your keto just because you’re on the go. Instead, follow these simple tips and tricks to preserve your ketosis on the run.

Do Some Research

One of the most important parts of keto is doing your research. If you know you will be traveling and eating most of your meals out, research what restaurants are available and their menus. You’re sure to find a location that is both delicious and healthy for your diet.

Consider Intermittent Fasting

The followers of the keto diet try hard to maintain ketosis, which is why it’s important to avoid carbohydrates. If you’re struggling to identify reliable keto foods and dishes, consider intermittent fasting while traveling. During intermittent fasting, purposely forgo food for a certain period of time (such as 16 hours a day with an 8 hour eating window) to help you stay in ketosis.


The most important element to managing keto on the go is substation. You don’t have to choose a standard restaurant option if it will break your diet. Instead of ordering a hamburger and eating the bun, ask if it can be wrapped in lettuce instead. Rather than consuming mashed potatoes, get extra helpings of broccoli. Most of all, emphasize the importance of meat. Family can hardly complain if you eat extra helpings of turkey but leave the mashed potatoes untouched.

Pack Some Snacks

If all else fails, there is a simple solution that always works: Pack your own snacks. Long trips for work or pleasure can often be draining for anyone’s diet because the food is often rich, purchased from restaurants, or provided by a third party. Instead of cheating on your diet, pack some protein or fat-rich, low-carb snacks in your bag.

Some of the best keto snacks to bring with you include:

  • Beef Jerky (with low sugar, avoid teriyaki)
  • Walnuts, Almonds, and Other Nuts
  • Dark Chocolate
  • Hard Boiled Eggs
  • Cheese
  • Cooked and Preserved Bacon
  • Avocados
  • Cherry Tomatoes
  • Olives


If you’re worried about transportation, consider packing a small cooler or a lunchbox that you can place an ice pack inside.