A Holistic Guide to Traveling Tips for Maintaining Keto and Intermittent Fasting

A Holistic Guide to Traveling Tips for Maintaining Keto and Intermittent Fasting

Join me as we unlock the secrets to a successful and adventurous voyage, all while keeping your health and taste buds in perfect harmony!

For traveling as an entrepreneur over 40 while following a keto diet and practicing intermittent fasting can be both exciting and challenging. It requires you to conduct careful planning and dedication to stay on track with your health and fitness goals while exploring new destinations.

Tip 1: Prepare Keto-Friendly Snacks for the Journey

Keep in mind before you embark on your travel, ensure you have a variety of keto-friendly snacks at hand to avoid giving in to unhealthy temptations at airports or during long trips. Nuts, seeds, jerky, and cheese are excellent choices to keep hunger at bay while on the go.

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Recipe: Savory Keto Trail Mix


  • 1 cup almonds
  • 1 cup walnuts
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/2 cup unsweetened coconut flakes
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon paprika
  • Salt and pepper to taste


  1. Preheat your oven to 325°F (160°C) and line a baking sheet with parchment paper.
  2. In a bowl, mix all the ingredients together, ensuring the nuts and seeds are evenly coated with the spices.
  3. Spread the mixture on the prepared baking sheet and bake for 10-15 minutes or until the nuts are lightly toasted.
  4. Let the trail mix cool completely before storing it in an airtight container.

Tip 2: Research Keto-Friendly Restaurants at Your Destination

Before you travel, research and make a list of keto-friendly restaurants or eateries at your destination. Opt for places that offer grilled meats, seafood, and salads with healthy fats [2].

There are many restaurants that are accommodating to dietary preferences, so don’t hesitate to make special requests to make your meals keto-compliant.

Example: Keto Dining in Italy

When traveling to destinations such as Italy, known for its carb-rich cuisine, might seem challenging for keto followers. However, there are numerous keto-friendly options available.

Try dishes like grilled fish or meats with a side of sautéed vegetables. Embrace the opportunity to savor Italian cheeses like Parmesan, Mozzarella, and Gorgonzola, which are keto-friendly and bursting with flavor.

Tip 3: Stick to Intermittent Fasting Schedule Across Time Zones

You want to stay up to date with traveling across different time zones, as it can disrupt your intermittent fasting schedule. To adapt smoothly, adjust your fasting window to match the local time at your destination.

For instance, if you typically fast from 8 PM to 12 PM, shift your fasting window according to the new time zone [3]. This can help regulate your body’s internal clock and ease the transition.

Pros and Cons of Traveling with Keto and Intermittent Fasting

Pros Cons
Improved metabolic health Adjusting to new food choices
Reduced inflammation Cravings during the transition phase
Lowered risk of chronic diseases Limitation of high-fiber foods
Enhanced cognitive function and mental clarity Possible difficulties in finding keto-friendly options while dining out abroad
Flexibility in meal timing Time zone adjustments for intermittent fasting

Recipe: Keto-Friendly Travel Smoothie


  • 1/2 avocado
  • 1 cup unsweetened almond milk
  • 1 tablespoon almond butter
  • 1 tablespoon chia seeds
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • Ice cubes (optional)

Travel Smoothie


  1. In a blender, combine all the ingredients and blend until smooth.
  2. If you prefer a thicker smoothie, add some ice cubes and blend again.
  3. Pour the smoothie into a portable travel cup, and it’s ready to go!

Tip 4: Pack Keto-Friendly Meals for the Road

Now, if you’re embarking on a road trip, packing keto-friendly meals can save you from relying on fast-food options. Prepare sandwiches using keto bread, stuffed with avocado, turkey, and cheese.

Or, prepare a salad jar with layers of leafy greens, grilled chicken, and low-carb dressing.

Example: Keto-Friendly Roadside Picnic

As you hit the open road, enjoy a keto-friendly picnic at a scenic rest stop. Prepare a delicious spread with cucumber and cream cheese roll-ups, deviled eggs, and a side of olives. For a refreshing treat, pack some keto-friendly berries like raspberries or blackberries.

Tip 5: Stay Active During Your Travels

Maintaining an active lifestyle is essential, even when you’re away from your regular routine. Take advantage of opportunities to explore your destination by walking or biking around the city. If your hotel has a gym, engage in some cardiovascular exercises and strength training to stay active.

Don’t Forget: Listen to Your Body

While traveling, it’s crucial to listen to your body’s cues. If you feel fatigued or hungry, don’t hesitate to adjust your fasting schedule or indulge in a keto-friendly meal. Remember, flexibility and balance are key to a successful travel experience while maintaining your health goals.

Dos and Don’ts for Traveling and Intermittent Fasting

Dos Don’ts
Do plan ahead for your travel journey Don’t skip meals to compensate for indulgences
Do carry keto-friendly snacks for the journey Don’t be too hard on yourself if you indulge occasionally
Do research keto-friendly restaurants at your destination Don’t forget to stay hydrated during your travels
Do stick to your intermittent fasting schedule across time zones Don’t overindulge in high-carb treats
Do stay active during your travels Don’t stress over minor deviations from your routine
Do pack keto-friendly meals for the road Don’t forget to consult healthcare professionals before making significant dietary changes

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Traveling as an entrepreneur over 40 while following a keto diet and practicing intermittent fasting doesn’t have to be daunting. With the right preparation and practical tips, you can enjoy your travels while staying true to your health and fitness journey.

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From packing keto-friendly snacks to exploring local cuisines, maintaining your keto and intermittent fasting routines during your travels can be an enriching experience. Embrace the adventure, savor the flavors, and make the most out of your travel while keeping your health a priority.

Bon voyage and happy keto traveling!

Disclaimer: The information provided in this article is for educational purposes only and should not be considered as medical advice. Consult with a healthcare professional before making any changes to your diet or lifestyle.

Note: The article contains affiliate links to products we recommend. We may receive a commission for purchases made through these links at no cost to you

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