KETO ON THE ROAD!

“You’re going on vacation! Just have fun, eat whatever you want, and get back on track when you’re home. It’s no big deal!”

Is it no big deal though? For some folk it doesn’t end once the plane touches down at home, and that no big deal is harder to manage than they thought it would be. Of course, we are talking about travel, whether it is a quick trip, a long vacation or even travel for business. Whether you are worried about setting yourself up for an extended failure or you just don’t want to sacrifice your progress towards your goals because you are in a different location, this blog is for you!

No philosophical discourse here on what choice you should make. In the end you can do whatever you want to do when you are traveling. Today I want to offer some advice and practical tips for when you are traveling and living a ketogenic lifestyle. And I am breaking those tips down into five categories, so buckle up! They include:

• Before You Go

• Navigating the Airport

• Road Trip Tips

• On Vacation & On Plan

• When You Get Back

It’s a very full itinerary ahead, so let’s get right into it:

Before You Go

Do your research! Investigate the food options you will have in transit and while on vacation. It can never hurt to make a call or drop an email to a restaurant, etc. if you want to do a little deep diving.

Gather Your Supplies! Are there any snacks or supplements you use regularly that you will need to bring with you? On one of my very first vacations I completely forgot to bring electrolytes!

Navigating the Airport

Face this one truth… Airports & Flights aren’t always meal time! You go a few hours between meals at home all of the time. Just because you are sitting at an airport gate or in the air for a few hours, you aren’t required to snack or have a full meal. It’s okay to stay hydrated and plan to eat upon arrival.

Airport stores are limited! If you are looking for a keto friendly snack at the airport you are probably looking at nuts or cheese. I keep hoping to find hard boiled eggs myself, but rarely do. It’s best to pack anything you might want in your carry on, you’ll save money too!

Bring your empty water bottle and fill it up! There are usually bottle filling stations in most airports now, and you can also grab ice from a coffee shop or restaurant/bar. Hydration when flying is definitely important.

Road Trip Tips

Pack a cooler! A small cooler can be a lifesaver when you have a long trip ahead. This way you aren’t limited to just shelf stable food options.

Map your route and know your options! Most likely a long road trip means chain restaurants and fast food as prominent easily accessible food options, especially at rest stops. Keep a resource like KetoConnect’s Fast Food Guide handy to help you navigate the menus!

Stretch your legs! Plan your rest stops to let you get some steps in. You know sitting at your desk at work for 8 hours is a pain, the same goes for long stretches in the car.

On Vacation & On Plan

Be conscious. Even if you are just getting started on keto, navigating menus can be simple. Look for solid proteins, and low carb vegetables. If you are going to have a non-keto meal or moment, do so with intention and awareness. Make the choice, don’t abdicate that responsibility. Be empowered at every meal to get what you need!

When in doubt, skip it. If you find yourself puzzled over whether or not something is keto friendly, be sure to ask questions about preparation and ingredients. If you still feel unsure, make another choice.

“Can I get a side of butter? Thank you.” One thing that can be challenging when eating keto on vacation is getting enough healthy fat. Lean proteins and green vegetables can be abundant. So don’t be afraid to grab a pint of heavy cream for your hotel fridge for coffee, or order a side of real butter with your dinner to put on your vegetables or steak!

Keep moving. Some vacations might mean you’re already upping your activity level (Hello average 10 miles a day walking at Disney World!) but others might look more sedentary than normal. It’s completely okay to use that hotel gym! Working out makes us feel good, so there’s no need to take a break just because you are away from home. Especially if you can jump in a hotel pool after getting your sweat on!

When You Get Back

Travel bloat is real. Whether its a few hours in a plane or a full day in the car, there’s a good chance your body’s hydration and water balance will be off when you get home. If you know this will impact your mindset immediately getting back into your routine it’s complete okay to wait a day or two before you weigh in!

The less, the better. What do I mean here? There’s no need post-vacation to immediately jump into new challenges or switch up your routine. The best way to proceed is to just get back to your already established routine when it comes to be food, exercise, and sleep!

Add it all up. Don’t forget to take some time and reflect on how things went you were away. Acknowledge the challenges you navigated well, and the areas that were problematic. This is something you should be doing weekly anyway, so don’t skip it! See if you learned any lessons or if you proved anything to yourself. Your wins matter!

I think it is clear from all of this advice there is an underlying theme. Vacation can be a fun, special time but underneath all of it the base framework you have built of solid nutritional choices and mindset work are still there. Being away from our usual locations and routines can be a great time to work on trusting ourselves and that work we have done. So where are you heading next???