Traveling on a Low Carb, Ketogenic or carnivore diet
In this article, I will try to answer recurring questions regarding trips and detail how I personally succeed during a long vacation or during a short trip to adhere to the diet that I am used to in my everyday life.
My diet is not necessarily defined as a ketogenic diet and the term “ketogenic diet” may be misleading in my eyes. A more detailed explanation can be found in the article- balance diabetes – about a ketogenic diet, carbohydrate restriction and sugar balance.
Nowadays wherever we travel we will probably have access to meat, eggs, cheeses, vegetables and fruits. In special cases such as going on an isolated trek of several days, we will have to prepare in advance and pack the food in a cooler bag suitable for carrying on the back. During vacations in Europe, the United States, Australia, South America, to the East and wherever we stay at a reasonable distance from a large city we will almost always have access to butchers, delicatessens and fruit or vegetable stores. Of course, when it comes to a rural vacation away from the big city, we will have easier access to the towers themselves, but nowadays most of us tend to travel in the big cities or within a reasonable radius around the big cities. In the current era, processed and industrialized food has reached every possible place on the globe. A trip where we maintain a diet based on animal products, also called a ketogenic diet, will require us to plan a little in advance, unlike a trip where most meals are based on the more accessible ‘Western diet’. Based on the latest science available today, the diet prevalent in the West is among the main factors that led us to the high rates of morbidity that we see today.
General principles for maintaining a ketogenic diet on a trip
During a trip when we are far from our comfort zone it is recommended to make sure to choose food that is familiar to us from home wherever we go.
I usually stock up on food that can be carried anywhere. For example, when I’m in Europe, I buy home-made roast beef from the local butchers or delicatessens – it lasts quite a while without spoiling and I eat it “on the road” directly from the box. Another thing I usually do is buy a piece of fresh beef cut into small cubes or thinly sliced from the local butcher. I buy parmesan, lemon and salt from the deli. I add the parmesan to the meat, season it with a little lemon and salt and the result is a carpaccio or tartare that can be eaten at any time during the trip!
The equipment I need for this includes: a suitable bag that maintains temperature, a vacuum box to store the sliced roast beef or the cut you purchased and a fork. This is how I travel for whole days when for each day I allocate in advance the amount of food that satisfies me. Thus, during the trip I successfully maintain a low-carb diet that keeps my blood sugar balanced around the clock (not necessarily a “ketogenic diet”). I believe this is the best way to go on a trip without food worries.
In restaurants and cafes
For the purpose of the example, if we are used to eating meat and eggs as the basis of our meals naturally we should stick to meat or egg based dishes on the menu. It is better to avoid dishes that include unidentified ingredients or dishes that contain sauces that are unfamiliar to us. I usually eat until the point where I feel full, so when I don’t finish all the food I ordered, I ask to pack the food I didn’t eat so it can be used for the rest of my meals today or the next day in the cooler bag.
The photos in this article were taken on my trip to Germany. In every restaurant or cafe I went to, I tried to order dishes with few ingredients and go mainly for dishes consisting mostly of meat and eggs. I avoided the dishes drenched in sauce that I can’t always tell what it contains and I chose dishes with minimal seasoning. It is true that when traveling in Europe dishes of this type are much more accessible, but I can say that even in Southeast Asia I have always found simple and tasty dishes based on meat, eggs, fish and seafood.
Before going traveling
I usually prepare in advance all the tools I use during the days of the trip. For the day of the flight for example, I pack meals in boxes (preferably not in a plastic box) and these are the tools I will use during the entire trip. It is advisable to do preliminary research on Google to locate local butchers, meat restaurants or fish restaurants. These places serve as an “anchor” for me even before the flight and thus I fly with a calmer mind.
Ketogenic nutrition and body synchronization during the trip
Before we start the trip itself, it is important to keep the body in sync with the day as the body is in sync with it during our routine. This synchronization will help our body function at an optimal level during the trip.
If there is a time difference between home and the place of the trip, we will try to get a full night’s sleep on our first night on the trip. A good night’s sleep on the first night of the trip will signal our body and the rest of the body system to biologically synchronize according to the local clock.
The attached photos were taken during my trip to Germany – in the main photo at the top of the article I documented my lunch box containing the food I buy. That box is an integral part of my every trip.
Most of the dishes I took in the other photos consist of only a few ingredients and mainly meat, eggs and cheeses. The dishes taken in these photos are suitable for a diet based mainly on animal products or a ketogenic diet. Some were photographed at breakfast in a cafe and some were photographed in a restaurant.
Working out and keto diet during traveling
If we have the time and the nature of the trip allows it, I like to exercise or go for an hour’s walk so that the level of insulin sensitivity and sugar balance remain as they were, this is assuming that the trip is of a less active nature. If you are on your feet most of the day, we will probably cover large distances during the day anyway, and in that case there is no need for additional training.
Just as we would not forget to pack a toothbrush, there is no reason why we should also forget to pack everything necessary to maintain the diet we are used to. All we have to remember is to prepare in advance a list of places where we can purchase the right food products for our diet and pack all the food and equipment required for the day of the flight.
The key word is planning in advance – I believe that when planning becomes part of our daily routine, things become “less scary”, there is control over the food we put into the body and the routine becomes easier.
I hope these tips will help you during your upcoming vacation and all that remains is to wish you an enjoyable vacation!
*The information on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. The said information is intended for informational purposes only and stems from personal experience. The text is not intended to diagnose, treat or cure any specific disease or medical condition. Reviews and testimonials about nutrition, training and various health approaches represent individual experiences and what is stated on the site does not guarantee any results for your specific situation. Any choice of a specific way of eating or medical treatment according to a given situation should be made under the guidance of professionals qualified to do so.