Hi, welcome to The Keto Atlas.
I love food, and I love to travel. Somewhere along the way I became what you might call a Keto Nomad, bouncing between cuisines and countries while trying to stay lean, sharp, and avoid sliding back into my “I can’t believe I ate all that” era.
Here’s the problem I kept running into: it can be weirdly time consuming to know what’s actually keto-friendly in different cuisines, especially when you’re traveling. Menus are full of hidden carbs, sauces are sneakier than they look, and even “healthy” dishes can be sugar-bombed or thickened with starch.
It got real for me when I landed in Southeast Asia, especially Thailand, the Philippines, Indonesia, Malaysia (plus plenty of stops around the region). I started strong, eating keto… then dating happened… then “just one bite” happened… then the carb creep turned into a full-on takeover.
I gained 55 lbs (about 25 kg).
So I did what stubborn people do: I researched my way out.
I started identifying what was already keto, what could be made keto with realistic restaurant tweaks, and what was basically a delicious trap. Things like:
Ordering the dish without rice or noodles
Asking for sauce on the side
Swapping sugary sauces for grilled, stir-fried, or spicy options
Skipping breading, fried coatings, and “mystery thickeners”
Doubling protein, adding eggs, or leaning into veggie-heavy sides
Over time, I lost the weight, but I noticed something annoying: all the work was happening at the worst possible moment, right before eating. On dates. Out with friends. Standing in line. Hungry. Trying to do keto math in my head like it’s a final exam.
So I built what I wished existed: a directory I could pull up anytime.
A place where I could quickly check:
What to order in a cuisine (or at a restaurant)
What modifications to ask for
The most common hidden carb risks
Estimated macros (because yes, I track daily too)
That personal directory turned into The Keto Atlas.
Because there’s no way I’m the only person who wants to travel, eat well, stay lean, and not get blindsided by a “healthy” sauce that’s basically dessert.
How The Keto Atlas is organized
The Keto Atlas starts with cuisines from around the world. Think big, popular categories like Italian, Mexican, Japanese, plus everything else you’ll run into while traveling or eating out at home.
Inside each cuisine, you’ll find:
A quick overview of the cuisine, including common ingredients, cooking styles, and the usual carb landmines
A curated list of dishes that are either:
Naturally keto-friendly, or
Keto-friendly with realistic restaurant modifications
For each dish, fast decision-making info, including:
What to order
What to modify (if needed)
Primary protein source
Typical hidden carb risks (sugar, starches, marinades, sauces)
Estimated macros (calories, protein, fat, total carbs, fiber, net carbs)
A simple fit label like high-protein, high-fat, or balanced
The point is simple: less guessing, less stress, more good food, and fewer setbacks, whether you’re eating in that country or just finding that cuisine wherever you are.
Hope you enjoy the site, and I hope it makes your life easier wherever you go.
Questions, feedback, or suggestions? Email me at ketoatlas@gmail.com.