Traveling is all fun and games until you start to feel it — fatigue, jet lag, sleep deprivation, and stress. And there’s one way the body loves to respond to all these stressors: food. Notice how you’re always, unusually hungry when traveling. You’re constantly craving something to snack on, whether you’re in the car, on the plane, or out exploring tourist attractions.
When you’re observing keto, sticking to a low-carb diet can seem impossible. With fast food, airport snacks, and gas station convenience store products usually carb-heavy, it’s so easy to fall off the wagon and hit pause on your keto diet. But not if you come prepared with keto snacks.
Because traveling often uses up all your energy, your body is constantly going to ask you to refuel. You’re going to crave a snack or two in between meals, and often, you’ll be tempted to grab whatever’s available.
Common snacks in your travel pit stops are high in carbs. Eat these, and your body will get a spike in carbohydrates that can quickly pull you out of ketosis. Nutrition experts say this can also lead to fatigue, brain fog, and even more intense cravings.
When observing keto, it’s essential to stock up on keto snacks for times you need to curb hunger and recover your energy. Keto snacks don’t only keep you on track with your diet goals but also provide your body with a sustainable source of energy to fuel your long, busy itinerary.
When you think of keto snacks, you’re probably picturing yourself carrying around a cooler and a bunch of ziplock bags, each containing a perishable snack food you prepared the night before leaving.
While most keto snacks do fall into that category, like fresh vegetable sticks or cheese slices, there are actually plenty of portable, on-the-go keto snack options with good shelf stability. When traveling, look for keto snacks with the following qualities:
So what kinds of snacks fit the criteria above? We’ve listed them all down for you so you can easily prepare your snack plan before leaving for your trip.
Nuts and seeds are the easiest travel snacks to access. You can pack your own or purchase them in convenience or grocery stores. Wherever you’re off to, you’re likely going to find a pack of almonds, macadamia nuts, walnuts, sunflower seeds, or pumpkin seeds ready for you to snack on.
Experts say nuts and seeds are pretty great for your macros too. They’re rich in healthy fats, protein, and fiber, as well as other vitamins and minerals that can help regulate body weight and food intake.
There’s just something about traveling that makes you want to crave something savory and creamy. Or is it just us?
Cheese snacks, like cheese crisps and sticks, are the perfect on-the-go snacks that can satisfy your cravings and provide extra nutrition. They’re rich in healthy fats and protein, helping keep you full until it’s time for your next meal.
We don’t know if you’ve noticed, but travelers usually go for good old jerky or meat sticks while on the go. It could be because of their satisfying chewy texture that can keep one busy while sitting in the car or waiting for their flight. Or maybe it’s just their delicious flavor.
You have so many options for meat-based snacks to have while traveling — beef jerky and turkey jerky are common ones you’ll find in convenience stores. Have one and you’ll notice you’ll be feeling full for hours.
Luckily for you, you now have access to packed keto snacks that you can purchase from grocery store shelves. They’re already pre-packed and ready-made — you literally just have to pop one in your bag and enjoy.
Your options include keto bars, protein chips, pork rind or chicharrones, or fat bombs. Just make sure to check the label and opt for snacks that are low in carbs, made with natural ingredients, and don’t contain any added sugars or artificial sweeteners.
If you have the option to bring a cooler or any other way to keep your snacks cool, you can also opt for fresh snacks like boiled eggs, veggie sticks, or sliced avocados. These can give you a refreshing boost and supply your body with the nutrition it needs to keep you energized during your travels.
Most keto snacks for traveling will likely be store-bought. But just because a snack falls under the categories of nuts and seeds, meat, or cheese doesn’t mean it’s immediately keto-friendly. In the same way, not all snacks labeled “keto” are compliant with the diet’s principles.
That’s why you have to be very selective about the snacks you purchase. Here are some tips to ensure you’re buying snacks that are keto-compliant.
Your keto diet shouldn’t stop when you go on vacation, especially if you’ve set goals in place, whether it be weight loss or just overall better health.
Before your trip, take some time to sit down and plan your keto snacks. Stock up on keto snack options ahead of time and always make sure you have some with you when you’re out and about.
One last thing: don’t forget to hydrate! Experts say that the keto diet can cause your body to lose water and electrolytes during the ketone production process. Make sure to drink plenty of water while traveling to prevent fatigue, muscle cramps, and other symptoms of dehydration.
