How to Stay Consistent with Your Diet During Travel

I am about to head off on a three week trip across Europe and I am terrified of ruining my progress. I have been following a very strict keto diet and I have lost fifteen pounds so far. I really do not want to gain it all back while I am enjoying myself in Italy and France.

How do you guys handle staying consistent with a dietary restriction while you are traveling? Do you bring your own food or just try to make the best choices at restaurants? I am planning to bring some beef jerky and nuts but I am not sure if that will be enough.

Do you have any tips for staying active while on the road? I am going to try to hit the hotel gyms but I know it will be tough with a busy itinerary. I would love to hear any success stories of people who managed to stay in shape during a long vacation.

Europe is actually easier than you think if you stick to the basics. Most restaurants in the UK and EU are quite good with dietary requirements now. Just look for grilled meats and salads, and don't be afraid to ask for things to be cooked in olive oil rather than butter if you're keeping it clean.

I travel for work constantly between Dallas and Chicago, and the biggest lifesaver is scouting out grocery stores as soon as I land. I grab a rotisserie chicken, some pre-washed spinach, and nuts. Eating one or two meals in your hotel room/apartment saves a ton of calories compared to eating out for every single meal.

Totally agree with the grocery store tip. Also, pack your own protein powder! Trying to find a decent low-carb protein shake in a random train station in France is a nightmare. I always bring enough baggies of whey to last the whole trip.

If you're in Italy or Spain, the temptations are everywhere. My rule is the "one meal" rule. I stay strict for breakfast and lunch, then allow myself to enjoy the local cuisine for dinner. It's much more sustainable than trying to be 100% perfect and failing on day three.

I disagree slightly. If I start "enjoying" dinner too much, it turns into a week-long binge. I find staying Keto even while traveling keeps my hunger in check. Most places can do a burger without the bun or steak and veg.

The protein powder tip is great, Dave. Do you ever have issues with customs bringing white powder in baggies? I'm worried they'll think it's something else!

Haha, I get that question a lot. I usually keep it in the original tub if I have space, or just label the baggies clearly. I've never had a problem at Heathrow or Pearson. They see it all the time now.

I find the biggest struggle is the airport. Everything is bread or deep-fried. I usually fast during the actual flight—it helps with the jet lag too. Just drink plenty of water and black coffee until you reach your destination.

Intermittent fasting is a pro move for travel. It gives you more 'calorie budget' for when you actually find a good restaurant later in the day.

Trish, check out the app 'HappyCow' if you're looking for healthy or vegan/vegetarian options. Even if you aren't vegan, those places usually have way more nutrient-dense meals than a standard pub or bistro.

And don't forget to walk! I usually hit 20k steps easily when I'm exploring a new city. That extra activity gives you a bit more wiggle room with your macros.

Walking is key. I'll take a 20 minute walk to find a healthy spot rather than eating at the first place I see near the hotel.

What about alcohol? In Europe, the wine and beer are such a big part of the culture. How do you guys handle that without blowing your diet?

Stick to dry wines or spirits with soda water. Avoid the cocktails and the heavy pints of lager. And limit yourself to one or two glasses with dinner. The hangovers are worse when you're jet-lagged anyway!

I just skip it mostly. I'd rather eat my calories than drink them. A nice steak in Paris is worth way more to me than a couple of beers.

I’m with Dave. I’ll have one glass of local wine just for the experience, but then it’s back to sparkling water for the rest of the night.

If you're in a hotel, ask for a mini-fridge if there isn't one. Most places will accommodate you if you mention dietary needs. Being able to store some Greek yogurt or boiled eggs is a lifesaver for breakfast.

Great tip. I always call ahead to ensure I have a fridge. If I can't control the big meals, I can at least control the snacks.

I also pack some beef jerky and almonds in my carry-on. Stops me from buying those $10 bags of chips on the plane.