How to Stay Low Carb on a Cruise

With my friend Emily Maguire, LCHF nutritionist from the UK

Having taken two cruises this year -- Progressive Nation at Sea in February and the Low Carb Cruise last week -- I can tell you that it's very easy to eat delicious food and remain well within your carbohydrate budget during your trip. 

When I told people I was speaking on the Low Carb Cruise, many assumed that the passengers would be exclusively low-carbers and only low-carb foods would be offered. But it was actually a regular cruise on Royal Caribbean, and the majority of the people on board were definitely not following a carbohydrate-restricted diet. The ship had all the usual cruise offerings -- from waffles and cereal at breakfast to pasta, potatoes, and an assortment of rich desserts at lunch and dinner. 

The number one rule on the Low Carb Cruise was "No Food Police." If people wanted to take a break from their low-carb diets while on vacation, no one was to chastise them or pass judgment in any way. And as far as I could tell, that's exactly what happened. But for those who did want to remain low carb and maintain or possibly even lose weight that week, there were plenty of options, as there always are on any cruise ship.

I'm one of those people who never eats off plan, regardless of the circumstances. But I'm terrible about remembering to take pictures of my food. What can I say -- I'm 47 and not of the Instagram generation, but I'm working on it. Most of the photos below were taken by two other low-carbers on the cruise: Christine Moore (wife of  blogger and podcaster Jimmy Moore) and Tommy Runesson, the Swedish blogger who lost 200 lbs after going very low carb back in 2009 and wears a "50%" T-shirt to signify that he's now half the size he used to be. Check out his website, Eat Low Carb High Fat, where he posts pictures of his meals on a daily basis.

Breakfast

Not everyone eats breakfast, of course, but for those who do, there are plenty of choices. Carb count: 2-15 grams 

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Here's a well-rounded "Protein Power" breakfast plate: bacon, eggs, sausage, cottage cheese, cheese, and honeydew melon
(Photo courtesy of Christine Moore)

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This is actually one of my own photos, but it's from the cruise I took in February: salmon, veggies, and cheese

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Keto breakfast: meat, cheese, and salmon
(Photo courtesy of Tommy Runesson)



There's also a station where you can order omelets or eggs cooked any way you like. I had sunny-side-up eggs as part of my breakfast several times.


Lunch

Like breakfast, lunch is typically eaten in the buffet area of the ship.
Carb count: 5-15 grams

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Burger, cheese, sausage, chicken, and green beans
(Photo courtesy of Tommy Runesson)

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Another lunch Tommy put together in the cafeteria. To be honest, I'm not sure exactly what it is, but I know it's LCHF.





Dinner 

There are several excellent choices in the elegant dining room, many of which are available every night. 
Carb count: 0-25 grams 


Salads and Appetizers

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Shrimp salad
(Photo courtesy of Tommy Runesson)

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Escargot, one of the most popular starters with our group
(Photo courtesy of Tommy Runesson)

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Caesar salad. I had this every night.
(Photo courtesy of Christine Moore)













Entree

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Steak with Bearnaise sauce
(Photo courtesy of Christine Moore)

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Fisherman's Plate: lobster, shrimp, and veggies

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Lamb chops: This is Tommy's picture, but I had this entree as well, and it was fantastic.






Dessert

Generally speaking, it's best to stay away from sugar-free desserts if you're very carb sensitive or trying to lose weight. While they may not contain sucrose (sugar), you could end up with a lot of carbohydrates from other ingredients.

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Sugar-free chocolate mousse. I'm not sure what type of sweetener it contains. This dessert is most appropriate for someone following a moderate-low-carb diet.
(Photo courtesy of Christine Moore)

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Fruit and cheese plate: ideal for the person who still has some room after dinner but wants to keep carbs low.(Photo courtesy of Tommy Runesson)

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Here are a few simple tips to stay on track while at sea:


1. Stick to the basics. Order meat, poultry, or seafood, and vegetables. If you're still hungry, you can always order more or make another trip to the buffet. Be aware that sugar is often used as a flavor enhancer in foods that don't taste particularly sweet, including many entrees.
2. Bring your own staple foods. I brought a mixture of cocoa powder and cinnamon to use in coffee and tea, along with unrefined sea salt for my eggs. Several people kept their own heavy cream or grass-fed butter in their cabin refrigerators.
3. Watch the alcohol. Even if you avoid beer and most mixed drinks that contain a lot of carbs, drinking alcoholic beverages can lead to indulging in foods you normally wouldn't eat, along with affecting your blood sugar and potentially impairing your ability to remain in ketosis.
4. Ask for the foods you want. Although there was a large selection of delicious low-carb fare at every meal, I have to admit that I did miss eating avocados and berries, which I never found on the ship. But on the last day of the cruise, I learned that fellow low-carber Glenn Frederich of LC Foods was able to get these items at dinner by requesting them a day in advance. Great information for next year's cruise!