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Keto on the Road: Don’t Let Travel Sabotage Your Weight Loss Efforts

You finally got your act together. You are making terrific progress in changing your eating habits, you know exactly what to eat, you have emptied your kitchen of all carb-laden temptations, your hunger and cravings are under control and you feel better. But that future trip has you worried. Don’t panic, this is a good time to learn the strategies you will need to have a temporary diet become a permanent lifestyle. If you travel a lot for your job, these ideas can also help you stay in control.

In today’s world traveling is stressful especially during certain times of the year. Stress makes blood sugar more unstable, causing even more stress, hunger and cravings. If you are a stress eater you must be on your guard. You will need to deal with every new circumstance in a way that is compatible with your commitment to your new eating habits. Plan ahead! The key to staying on track is mental and physical preparation.

Taking your show on the road:

  • Think “big picture”. Don’t use your trip as an excuse. If you continually take “detours” from your plan you will never reach your weight or health destination.
  • Take it with you. Pack low-carb foods such as individual servings of cheese, small bags of pork rinds, beef jerky, etc.
  • If you are traveling by car, it’s easier. Pack a cooler with salad, cold meats, cheese, olives, chicken or tuna salad. Many fast food restaurants are more accommodating now than ever before. Get a burger with the vegetable fixins’ in a bowl or a burger wrap in lettuce. Some places make breakfast all day. It’s ok to have eggs twice in a day.
  • Sandwich shops can offer a selection of meats, cheese, and salad vegetables. Just drop the bread.
  • Fried chicken places. Try grilled chicken or if fried is the only option, scrape off the breading.
  • Many large grocery chains found in shopping malls offer a fresh salad bar with safe choices.
  • Eat before you go. Fortify yourself with a substantial LC keto meal to keep your blood sugar stable and hunger at bay.
  • “Go a little nuts” Even though nuts are not usually a part of a strict 20- gram total LC plan, the fat and protein can be satisfying and help you avoid a real mistake. I usually pack a plastic bag of pecans whenever I travel, especially in a plane where choices are limited. Avoid peanuts.
  • Fly right. If you are planning a flight where a meal is served, call ahead and order the lowest carb choice. When I travel by plane, I carry LC bars, purchase a salad with protein, carry individually wrapped cheeses or other LC take-out at the airport to eat later during the flight.
  • Stay hydrated.
  • Pack your supplements.
  • Speed counts-If you slip off the program for a day or more get back on ASAP. The longer you are derailed, the harder it will be to get back on track.

Don’t Even Go There

Be ready to compromise without quitting. If your food choices are poor, adhere to the plan as closely as possible. You may need to load up on more allowable vegetables because your protein choices are limited. Add more butter to the vegetables. Don’t make this an excuse to give up and hit the bread or pasta. You can always order a pizza with meats and extra cheese and eat only the toppings.

Remember you are the boss. You are in control of what goes in your mouth even when you are away from home. In restaurants ask how things are prepared and give instructions of what you want. After all, you are paying for it. Even in a fast food restaurant you are entitled to “have it your way”.

To be successful for a lifetime it is important that you learn how to navigate circumstances such as this. Every time you are successful in avoiding pitfalls you have fallen into in the past, you are creating a strong foundation for your future health.

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  1. Avatar

    Thanks so much for sharing your expertise!!! ❤️

    I want to hear you speak again. Schedule for 2019?

  2. Avatar

    One can cook eggs and bacon (ham) in a microwave in a cup. First cook the bacon about a minute for 1-2 strips then cut into pieces. Then add 2 eggs, stir, add salt and pepper to taste. Then microwave about 2 minutes for the 2 eggs. Yummy! Still hungry do it again. Styrofoam, paper, ceramic containers all work. Some microwaves are more powerful. Its okay to stop and check cooking stage multiple times. One could always add onions, tomatoes, peppers, if you like. I fly to my work zone, then buy the eggs, bacon, pecans, butter if needed. Get salt and pepper from home or hotel.


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Disclaimer: This website does not provide medical advice or treatment. Follow the guidance of a physician before embarking on any diabetes-management or weight-loss program, especially if you are on dialysis, pregnant, nursing or under the age of 18. If you are taking medications, changing your diet under the HEALcare® program may require a change in their dosages. Follow your doctor’s orders on all medications, especially if you are taking diuretics or medication for blood pressure or diabetes. Individual results may vary. The testimonials referenced in this website are not promises or guarantees that you will achieve similar results.

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