Once you are in a routine, the keto diet can be very easy to follow however it’s common for people to face issues when it comes to eating out or travelling. Deciding what you can and can’t have whilst out for a romantic dinner, or a few drinks with friends or when your travelling can be difficult. Below are some tips and tricks that can help you stick to your keto diet no matter the occasion!

What to pick at a café or restaurant?

The obvious first thing to do when eating out is plan ahead, if you can, by researching the menu and checking out reviews to see if they are keto friendly.

Obviously this isn’t always possible as some meals out can be spontaneous.

The next best thing is to make sure you choose a meal that contains healthy fats, low carb veggies and a moderate amount of protein. This means avoiding sides like fries, rice and pasta, and replacing them with avocado, veggies and salads.

It’s important to remember that whilst you may have chosen a healthy salad over fries that sometimes carbs and sugar can be hidden. For example many sauces, gravies and pastes contain carbs and sugar, which can throw off your ketosis. Ultimately, if you’re not sure about a food item just skip it.

What to drink?

Choosing the right drinks on a keto diet can be tricky especially with the amount of sugars and artificial sweeteners around these days. The best beverage to stick with is water; however if you want something a bit more exciting try adding lemon to you water. Drinks like soda water, sparkling water, unsweetened tea and black coffee are also keto friendly.

If you feeling like something more adult then the best options are the pure forms of alcohol that are pretty much carb free, such as gin, whisky, rum and vodka. The area people get in trouble with alcohol is the mixers. It’s important to stick with low carb and low sugar mixers such as soda water and sugar free soft drinks.

What to eat while you’re travelling?

While you’re travelling sometimes it’s easier to grab something quick and convenient, unfortunately this normally means high carb items like potatoes, rice and breads. The best way to avoid these high carb options is to get them to swap out the bread for a salad bowl. Breakfast whilst travelling can be kept simple by opting for bacon, sausages and eggs. Most sandwich shops offer salad or bowl options and so do many Mexican restaurants where you swap out the rice for veggies.  You can even make your favourite fast food burger more keto friendly by swapping out the bun for lettuce. Another easy keto snack for travelling is chicken wings, however it’s important to check the carbs and sugars in the sauces or breading. The best way to stick to keto whilst travelling is too pay attention to the carbs and make simple food swaps to keep your fat intake high and your carb intake low.

Don’t forget even when you are travelling you should be keeping active and trying to maintain your workout routine. If you are still struggling with energy whilst maintaining a Keto diet during travelling, check out Keto High Octane: https://nutriscienceintl.com/keto-high-octane