Ep 34: Your Holiday Survival Guide - How to Stay Low Carb While Traveling
Show Notes
In this episode, I share my proven strategies for staying on track with your low carb lifestyle while traveling. Whether you're camping, road-tripping, or flying overseas, I'll show you how to avoid holiday weight gain, prevent bloating, and return home feeling energised - not defeated. Learn how to set realistic goals, prep smart before you leave, make the best food choices on the road, and hit the ground running when you get back home.
What You'll Learn
- How to set clear intentions before your trip so you stay committed to your goals
- The critical prep work to do before leaving that sets you up for success when you return
- Smart low carb food options for road trips, camping, and air travel
- The "Last Day Rule" strategy for enjoying treats without derailing your progress
- Why hydration is your secret weapon for avoiding bloating and staying energized
- My favorite protein-packed travel foods including dehydrated meals and portable options
- How to get back on track immediately after your holiday—without waiting for Monday
Key Moments
Setting Your Holiday Intention - I explain why deciding your goal (maintenance vs. continued weight loss) before you pack is the most important strategy of all. The 80-20 formula works well for maintenance, while weight loss requires more discipline with meal planning and food prep.
Pre-Holiday Food Prep - I share why preparing 1-2 meals before you leave is essential for every trip. Having low carb wraps, lasagna portions, or other meals in your freezer means you can stay on track from the moment you walk through the door, especially when dealing with jet lag or exhaustion.
Low Carb Options on the Road - From protein bars and beef jerky at petrol stations to planning your protein sources in advance, I cover practical solutions for staying fueled without compromising your goals while traveling.
The Last Day Rule - Save special treats for your final day of vacation. This gives you something to look forward to while keeping you on track for most of your trip, and you head straight home afterward with no chance to repeat the indulgence.
Water as Your Secret Weapon - I emphasize why staying hydrated (2-3 liters daily) prevents bloating, headaches, and false hunger signals. Dehydration causes fluid retention, which is exactly what we don't want while traveling.
Camping and Remote Travel Solutions - I recommend dehydrated keto meals (like Radix in New Zealand), canned proteins, protein powder, and low-carb pasta alternatives that are portable and don't require refrigeration.
Coming Home Strong - Don't wait until Monday to restart your plan. Get back on track the day after you return by using your prepped meals, restocking fresh food within 24 hours, and immediately returning to your low carb routine.
One Action You Can Do to Start Now
Before your next trip, prep and freeze 2-3 low carb meals. This single action ensures you won't sabotage your progress in those crucial first 24-48 hours after returning home. Choose simple options like low carb lasagna, soup portions, or pre-made wraps that you can pull from the freezer and reheat. Having these meals ready eliminates decision fatigue, removes the temptation to order takeout, and keeps you in momentum with your weight loss goals from the moment you walk through your door.
Products mentioned in this episode:
