Keyto on the go!

 

The Keyto Program promotes flexible eating while still enabling you to lose weight. There are times when we don’t have access to the healthiest foods we would typically choose. By planning ahead, carrying Keyto friendly snacks, and knowing reasonable alternatives, you can keep on the fat burning track.
Keyto recommends nutrition come from natural, whole food sources (when possible), but we’ll suggest some things to get you by in a pinch! No need to take notes, just refer to the Keyto food search when you’re out and about to see what fits into the lifestyle.
 
It is still important to maintain the carbohydrate restriction and higher fat intake necessary for ketone formation and fat burning. Getting quality fats derived from fish and plant-based sources can be challenging (particularly if you have to choose fast food), but infrequent indiscretions won’t derail your long term success.

Snacking is a great way to ensure your body has the fuel to get you through the day. Snacking is typically looked down upon because they are commonly unhealthy and full of sugar, but that doesn’t have to be the case. In fact, many of the snacks listed below are actually great for the Keyto program. Many people also use keto-compatible snacks as a way to feel satiated while controlling calories, limiting cravings, and supplementing healthy fats.

Keto-friendly snacks – try keeping non-perishable snacks in your purse or car

  • Nuts (macadamia nuts, pecans, almonds, Brazil nuts, and walnuts)
  • Seeds (sunflower and pumpkin)
  • Olives
  • Cheese (hard cheeses are best)
  • Vegetables (celery, cucumber, cauliflower, broccoli, and bell peppers)/ keto dip
  • Hard-boiled eggs 
  • Avocado
  • Berries with high-fat, low-sugar cream (in moderation)
  • Beef jerky, pepperoni, beef sticks (in moderation)
  • Dark chocolate (in moderation)
  • Keto-friendly bars (Quest, Atkins – in moderation)

 

The Keyto program recommends limiting the intake of processed, animal-based saturated fat present in fast food. Aim to eat foods derived from fish and plant-based sources the majority of the time. Nutrition is 75% of the battle for those trying to achieve and maintain a healthy weight. However, if you must order fast food on a road trip or while being stuck in an airport (been there), these ideas can help you get by until your next balanced meal.

Fast Food  – general guidelines

  • Stick to meat, cheese, and vegetables – simplest ingredients are typically the safest.
  • Avoid the bun, rice, tortilla, and thick sauces which are usually laden with sugars.
  • Salads can be a great option but read the ingredients for hidden carbs.
  • Condiments (ketchup, BBQ sauce, honey, salad dressings) can be sugar bombs.
  • Avoid breaded meats and cheeses.
  • Before you go, check online. Most popular fast food chains have nutritional content posted so you can plan ahead. 
  • Don’t be afraid to ask for what you want! Some fast food chains already know the “low carb options” and what this means for food preparation.
  • Don’t beat yourself up for the rare, but necessary, drive-through visit. Life is a journey and sometimes there are roadblocks. Do the best you can to mitigate the downside and you’ll be back on track in no time!

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