It may seem impossible to maintain your eating habits while traveling. However, there are many easy hacks to keep you on track and feeling great!
In this article, we review our top tips for traveling during the 131 Method, with a specific focus on the first phase (Ignite).
Always Bring a Water Bottle
It may seem obvious, but most people do not drink enough water when they travel! A stainless steel water bottle, like our 131 Hydration System, is the best way to stay hydrated during this time. During the Ignite phase, you may lose more water weight than in any other 131 phase. This can increase your chances of feeling dehydrated with “keto flu” type of symptoms. If you’re headed to the airport, throw an empty water bottle into your bag, and fill it up once you pass through security.
Use MCT Oil Packets
MCT stands for “medium-chain triglycerides”, which is a type of fat found in coconut oil. MCT oil is great to use during the Ignite phase because it is directly metabolized by the liver to help support ketosis. Bring some individual MCT packets (TSA approved under 3 ounces) to add to your black coffee. You can find many varieties of MCT packets on Amazon or at your local health food store.
Bring Nut Butter Packets
Another excellent, portable snack for the Ignite phase is individual nut butter packets. These easily fit into your purse or carry-on bag to provide a quick source of energy. However, many nut butter packets contain added ingredients like canola oil and cane sugar. Make sure to find a keto-friendly nut butter packet, like FBombs. This company also makes squeeze packets of coconut oil, avocado oil, and olive oil that you can use for a high-fat salad dressing when you’re out to eat.
While TSA may give your nut butter an extra squeeze through security, you are allowed to bring it on board with you as long as it is under 3.4 ounces (X).
Keto Beef Jerky Sticks
Beef jerky is the perfect, salty snack that provides both protein and fat to keep you satisfied while traveling. However, many beef jerky choices are full of preservatives and added sugar. Our favorite keto-friendly beef jerky brands include People’s Choice Beef Jerky, or Sogo Snacks 100% Grass-Fed Beef Jerky. Both of these can be purchased on Amazon before your travel plans.
Stock the Mini Fridge
If you have access to a full kitchenette when traveling, great! However, most people struggle with traveling during the Ignite phase because they do NOT have access to a kitchen. But, if you’re staying at a hotel with a miniature fridge, then this is a perfect opportunity to stock it with low-carb meal options!
Here are a few items that you can keep on hand:
- Full-fat cheese (if tolerant to dairy)
- Smoked salmon
- Canned tuna
- Organic, no-sugar-added lunch meat
- Butter lettuce (for a DIY wrap with lunch meat)
- Full-fat plain yogurt (top with crushed nuts)
- Pre-made hard-boiled eggs (Vital Farms sells hard-boiled eggs in many health food stores)
Keeping a well-stocked mini-fridge can prevent unwanted cravings or temptations while traveling.
Check the Restaurant’s Menu Beforehand
Going out to eat is almost a given when traveling. Don’t worry! You can still stay on track even when eating out on the 131 Method.
First, scope out the restaurant’s menu beforehand, if possible. Most restaurants now list their menu online and may include nutritional information as well. This prevents last-minute indulgences and helps you feel confident when placing your order.
Here are a few tips to consider when eating out on the Ignite phase:
- Ask to replace the starch with a side salad or extra veggies.
- If ordering a sandwich or burger, ask for it in a lettuce wrap.
- Request extra fat on the side, like butter or avocado.
- Go easy on the condiments – many contain added sugar.
- Choose oil and vinegar based salad dressings, or bring your own Fbomb oil packet.
Choose Your Drinks Carefully
While we don’t encourage alcohol during the 131 Method, we do understand that this is real life and sometimes you just gotta have a drink!
When choosing your drinks, aim for lighter options like a vodka soda with lime, a glass of dry wine, or a dry martini. These all provide little to no carbs.
Keep in mind that many people on a ketogenic diet report a lower tolerance for alcohol. So, take it slow, and remember to drink lots of water, too!
Be Flexible, But Focus On Your Goals
If you’re traveling for vacation, remember that it’s still a vacation. Don’t let your food choices add unnecessary stress to your time away. Try to stick to your eating pattern most of the time, but know that it’s okay to enjoy yourself, too.
You don’t have to do it alone! Our team of registered dietitians can help you customize a travel eating plan to keep you on track in a realistic way. Join us for the next cycle!
Wanna learn more about the 131 Method from the author herself? Join us for a very special, exclusive evening with Chalene Johnson for a 131 Method Book Launch Party & LIVE recording of The Chalene Show podcast! Space is super limited, so grab your seat now!