Traveling and sticking to your diet is one of the more difficult tasks any of us will encounter. Hopefully by now you've read What Are Macronutrients as well as If It Fits Your Macros & Flexible Dieting to understand the basics.
Flexible dieting will be your key to success. This is because you can eat anything as long as it meets your protein, carbs, and fat requirements. It sounds easy peasy right? In a nutshell, traveling and sticking to your flexible diet only requires a bit of forethought and some willpower. I've always traveled a moderate to high amount in my career. By following the steps below I have been able to continue my fat loss progress while traveling. Most times, I saw even better results after a trip than being at home.
+ Step No. 1
Download a reliable calorie tracker to your phone. I personally use My Fitness Pal.
+ Step No. 2
Use my macronutrient calculator to figure out your calorie and macronutrient goals. Then enter those numbers into your calorie tracker.
+ Step No. 3
Based upon your macro goals, brainstorm what types of meals are feasible options and which aren't.
+ Step No. 4
Browse your calorie tracker app and enter high protein foods that would be easily available while traveling.
+ Step No. 5
Map out your meals within your app for the days you will be traveling. (1.) Prioritize protein as the main macronutrient goal you want to hit. (2) Focus on lean meats, fish, and protein shakes as your protein source (3) Then, add your carb options. Great carb options while traveling are whole wheat bread, veggie filled salads, fruits, potatoes etc. If you make sure to eat lean meat and healthy carb options, your fat goal should automatically work out. If your fat goal is too low, add cheese to your meal or some egg.
+ Step No. 6
Now that you've taken the time to set up your meal plan while traveling. STICK TO IT. Decide you want the body you've always wanted over any temptations you may encounter while traveling.
If you follow the steps above, you will have your nutritional plan in place. Now let's go a bit further. Try pre-packing your primary meals. If your fitness goals allow, you will likely want to explore local food options. If you pre-pack majority of your meals and have 1 or 2 cheat meals of local food, you will be able to experience your trip while not sabotaging your fitness goal. When booking your hotel room, check and see if a fridge is included. If not, call ahead and request a fridge. You can store your pre-packed meals in it. Or you can go grocery shopping for macro friendly foods once you arrive, and store that food. Make sure the hotel you choose has a gym in it or is near a running path. Lastly, try to stick to your normal eating schedule. It will be easy to get side tracked with exploring, forgetting to eat, and then going off plan on local food.
Traveling and exploring new cultures is a great privilege and done well can be very relaxing. Hopefully, with this advice, you can find the right balance between reaching your fitness goal and experiencing your travel to the fullest.