How to Stay Keto While You’re in the Great Outdoors

When we set out to explore the intersection of keto, hiking, and other outdoor activities, our focus was clear: the ketogenic diet is ideal for endurance hikes and long-distance backpacking. By burning fat for fuel, keto provides steady, lasting energy, allowing more time on the trail and less time feeling hangry.

Even if your epic cross-country trek has turned into a day hike staycation, sticking to a low-carb diet on a hike still requires careful planning. Here’s what you need to know to maintain your keto diet while enjoying the great outdoors.

What keto hikers should know ahead of time

Heading outside to feel the sun on your skin and earth under your feet is a wonderful experience. If a hiking trail or campground is open near you, you might be wondering how you can trek responsibly.

Before you head anywhere, do this:

• Check the open status: The status of trails, parks, and campgrounds varies by location. Check your local government or Recreation.gov for more info.
• Stay local: Stick close to home to minimize travel and its hassles.
• Bring the essentials: In addition to the basics, bring keto hiking snacks to keep your energy up (and avoid having to run into a store or restaurant for lunch).

Keto hiking snack list

The keto diet and outdoor adventuring are a perfect match because burning fat for fuel is the secret to steady, lasting energy. Carbs are great, but they can contribute to energy swings and cravings that leave you feeling fatigued. That’s why we’re big fans of high-fat, lower-carb foods to keep you going strong. Here are a few of our favorites:

• Fat bombs: These morsels of fat and protein are easy to customize and travel-friendly. Check out this list of 45 Insanely Good Keto Fat Bomb Recipes for inspo.

• Jerky: Made for the trail, jerky is an easy way to keep your protein up. Look for grass-fed, higher-fat options like beef jerky. Keep an eye on the ingredients list.  Some varieties of jerky are high in sugar, which may kick you out of ketosis.

• Nuts and nut butters: Look for high-fat, lower-carb options like macadamia nuts, pecans and almonds. We like cashews, which have a healthy balance of fat types.

• Protein bars: Keto-friendly protein bars will be made with healthy fats and minimal sugar. Bulletproof Collagen Protein Bars are made with cashew butter, MCT oil, coconut oil and no added sugar.*

• Keto coffee: Start your day with a creamy, high-fat Bulletproof Coffee to kickstart ketone production and help you feel full and energized. The benefit of a day hike is that you have time to make your coffee at home.

• Avocado: Soft on the inside, tough on the outside, avocados are high-fat powerhouses that travel well in a sturdy container. Find out more benefits of avocados.
• MCT oil packets: You might have heard of traveling with coconut oil for easy access to satiating fats. But if you’re on the keto diet, you really want C8 MCT oil — the most ketogenic part of coconut oil. Brain Octane GoPacks are handy, single-serve packets you can take anywhere and drizzle over other keto hiking snacks.

*not a low calorie food

Keto hiking and hydration

It’s common to have higher water needs on the keto diet. Lower-carb diets generally lead to water loss, which can change the way your body handles electrolytes. These are minerals that help your body carry out regular functions.

On the keto diet, you want to make sure you’re getting enough magnesium, potassium and sodium in your diet. You can get these electrolytes naturally in whole foods — for instance, nuts are good sources of magnesium and potassium.

But it’s hot out there, and if you’re going to sweat a lot during your hike, consider taking an electrolyte supplement to stay hydrated. Look for keto-friendly options that contain magnesium, potassium and sodium without added sugar, like Nuun, which dissolves easily in water.

No matter how your outdoor adventures may vary this summer, maintaining a keto lifestyle is still within reach wherever you roam. Prepare in advance, stock up on keto-friendly snacks and bask in the sunshine — it’s beneficial for your well-being.