Keto on the Go!

Can you do keto while traveling? Maybe you forgot to plan for a meal or something unexpected came up. What about if your schedule keeps you on the road and away from a kitchen most of the time? Yes you can! By understanding the basic concepts of keto, it can be done anywhere with any schedule!

Here is a list of 10 tips:

1. Use 1-2 shakes per day to replace 1-2 meals. If you want to increase the benefits of this strategy, consider adding heavy whipping cream, or 1 tbsp. MCT oil or even 10-12 Macadamia Nuts to up the fat to protein ratio for increased fat loss. The heavy whipping cream needs to be refrigerated in between use but the MCT doesn’t as long as kept at reasonable temperatures.

2. While eating out, ask for real butter or hollandaise sauce on veggies, meats, eggs, etc.

3. For hamburgers – use lettuce as the bun and add cheese, mustard, bacon, tomato, onion, mayo, and olives but skip the ketchup.

4. At Mexican restaurants, order meals without tacos, tortillas, chips, beans, or rice. Instead order the item without these things and add extra guacamole, salsa, and sour cream (much like the bunless hamburger!).

5. Order salads and bring along an avacado or olives or MCT oil to top it with to make sure you have enough fat. Ranch dressing can be another source of fat.

6. For quick meals out of the grocery story look for rotisserie chicken, almonds ,macadamia nuts, avocado, nitrate/nitrite free hot dogs or summer sausage, cheese, pickles,

relish and olives.

7. Always order food without breading (i.e. stay away from breaded fish, chicken, bread sticks etc).

8. For breakfast go for eggs and extra bacon all cooked in butter ot topped with hollandaise sauce

9. This article from ruledme.com includes an extensive list of tips and ideas for convenience stores, restaurants and eating out: https://www.ruled.me/keto-and-fast-food-on-the-go/

10. When you are home or able to prepare food, look for fat bomb recipes. Most need to be kept cool so would require a cooler.

Good sources of meats, proteins and keto friendly veggies are not hard to find so the key to success is develop your own go-to fat sources!