If there’s one thing that’s always on a dieter’s mind, it’s how they can stay on track day in and day out to hit their fitness goals.
With some proper planning, you can rest easy knowing that if you’re going on vacation or have to eat out at a restaurant for social reasons, you’ll be okay.
By doing a little prep work beforehand, you’ll be able to relax and enjoy yourself when you’re on the go without stressing over hitting macros or worrying about what you’ll eat.
Let’s take a look at how you can make sure you don’t go off the rails when you’re out and about.
You Need To Plan
Whether you’re going on vacation or just going out for the night, you should already know what you’ll be eating when you get there.
Trying to do this on the fly will be stressful and may take you more time than it should to come up with what you’ll be eating.
By looking up menus beforehand, you can see what options are available to you and go from there. In most cases, you’ll be able to pick out the foods you can eat that stick to ketogenic diet principles.
If you’re going on vacation, your best course of action is to get an Airbnb or timeshare where you can go grocery shopping.
Another way you can get stress-free groceries is to order them in advance and get them delivered for you.
You may be staying in a hotel for your away trip. In that case, you should ask whether or not you have a fridge in the room so you can keep a few things in there.
If you need to take a trip to the grocery store to get quick food or go to a quick local mart to get some of your favorites, you may need a fridge to keep everything fresh or cold.
Not everyone wants to cook on vacation, though. I get that, but sometimes you have to do things you don’t want to when you’re trying to achieve something that’s worth it to you.
If weight loss is something that’s constantly on your mind, reminding yourself that this is a lifestyle change is important.
You aren’t who you used to be and will never go back. So keep going and do what you need to do to stay on track.
Another thing you can do is take a look at all the restaurant menus around where you’re staying so you can get a good idea of the food they offer.
If you’ve been on the ketogenic diet for a while, you’ll be able to quickly spot foods you can get in a pinch.
Do they have salmon? Maybe a salad that you can get a lot of healthy fats in, such as avocados, olive oil, nuts, and some protein?
Having a good idea of what you can consume will let you mix and match with what the restaurant has available.
Do the same thing with brunch and breakfast spots.
Yes, it sounds like a lot of work, but if you do some of this planning beforehand, it can alleviate any stress you may be feeling about sticking to your diet and derailing any progress you’ve made.
You Need To Pack
We’re not talking about clothes here. You’re going to want to pack keto-friendly snacks and food that you can take with you on the go.
You don’t want to have to rely on what the airline is serving or what the vending machines around you are going to have. I can guarantee you’ll be disappointed and by the time you realize that on your own, it’ll be too late.
It would be a good idea as well to bring a few pre-made meals if you’re taking a car trip or to have something to eat on the plane.
Look for sealed snacks you can bring that are easy to carry and will keep you sustained in your travels.
A few examples would be:
- Any nuts like almonds, hazelnuts, walnuts. Avoid airline nuts, though, which are usually not healthy for you and are likely packed with sugar.
- Nut butter you can spread on sandwiches.
- Beef jerky
- Pork rinds
- Any snacks that are low-carb or made with keto ingredients like low-carb crackers or keto cookies.
Having snacks ready to go at a moment’s notice or a prepared meal will save you from having to eat something you don’t want to when you get hungry.
Let Your Waiters & Waitresses Know
By calling ahead of time to speak with the restaurant staff or talking to your waiter or waitress, they can recommend some options for you.
Relying on that could be risky, though, because you run the risk of them not knowing what keto is (and then you have to explain it).
If it’s a high-end restaurant, they’ve likely come across people having specific food requirements, and keto will be among the most popular modifications or questions they get asked.
You’ll find that many restaurants cater to people on a ketogenic diet. You may even see sections on the menu that call out the diet because of its popularity.
You Need To Exercise & Fast
Exercise and fasting will also help deplete any glucose stored and get you to start burning fat again.
Don’t let exercise fall by the wayside just because you’re on vacation. Just because you’re not in your normal element doesn’t mean you can’t get in an early morning sweat session to make sure your day starts off right.
Then you can get it out of the way and enjoy your day. You’ll feel better and thank yourself if you stick to your exercise routine when traveling.
Fasting is going to be your friend while you’re away from home. Instead of worrying about what you’re going to eat, if you practice intermittent fasting, you can completely do away with a time of day where it’s normal to eat, like breakfast.
It will be a major time saver for you and will benefit your diet when you’re on the go.