Brenda Khan
The Atkins diet is a low-carbohydrate diet, usually recommended for weight loss. It involves eating high-fat, high-protein foods and limiting carbohydrates. While travelling, it can be challenging to stick to the Atkins diet, especially when faced with tempting snacks and meals in airports, convenience stores, and restaurants. However, with careful planning and preparation, it is possible to adhere to the Atkins diet while on the move. This may involve packing suitable low-carb snacks, such as nuts, seeds, jerky, cheese, and hard-boiled eggs, and staying flexible and mindful during meals.
| Characteristics | Values |
|---|---|
| Carb intake | Keep track of your carb intake using a carb-tracking app |
| Meals | Build meals around a high-fat protein source with vegetables, nuts, and healthy fats; include small portions of complex carbs |
| Snacks | Pack low-carb snacks like nuts, seeds, jerky, cheese, hard-boiled eggs, dark chocolate, nut butter, and flaxseed or chia seed crackers |
| Eating out | Check menus in advance and decide what to order; when visiting a dining mecca, opt for eggs or a low-carb shake for breakfast and a salad with protein for lunch |
| Drinks | Drink water, coffee, green tea, and dry wines without added sugars; avoid high-carb drinks like beer and cocktails |
| Exercise | Engage in physical activities like hiking, swimming, skiing, or windsurfing to balance the high-fat content of the diet |
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What You'll Learn
Atkins-friendly snacks to pack
Sticking to the Atkins diet while travelling can be challenging, but with some forward planning, it is possible. It is always a good idea to pack your own snacks to avoid being tempted by high-carb, high-sugar snacks and meals when you are out and about.
Some Atkins-friendly snacks to pack when travelling include:
- Nuts and seeds, such as almonds, walnuts, pecans, macadamia nuts, sunflower seeds and pumpkin seeds.
- Beef, turkey or chicken jerky, without added sugars or preservatives.
- Cheese sticks or wedges, which are individually wrapped and a great source of protein and healthy fats.
- Hard-boiled eggs.
- Dark chocolate with at least 70% cocoa.
- Nut butter packets (almond, peanut or cashew) to squeeze onto vegetables or eat straight from the packet.
- Flaxseed or chia seed crackers, which can be dipped into hummus or spread with cheese or nut butter.
- Seaweed snacks—thin, roasted sheets for a salty, crunchy alternative.
- Low-carb pretzels, which can be dipped into nacho cheese sauce or sour cream.
- Low-carb dips, such as hummus, aioli, guacamole or baba ganoush, with vegetables for dipping.
- Atkins bars and shakes (although these are not suitable to take on a plane).
- Bottled water, club soda, unsweetened tea, coffee or herbal tea.
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Eating out and ordering tips
When eating out, it is a good idea to plan ahead. Pull up the menu of the restaurant you are visiting and decide what you will order before you go. This will help you stick to your low-carb lifestyle. If you are flying, you can also check the menus of restaurants at the airport to choose a place with some low-carb options to eat before your flight. A good option is to visit a salad bar and add slices of chicken or another protein source.
If you are staying in a hotel and ordering room service, be sure to specify what you don't want, such as toast with your eggs or rolls with your dinner, as well as what you do want. Ask the server to remove any "offending" items from the room service cart. As soon as you are done eating, put the tray outside your room so that you are not tempted to graze later. Decline the key to the minibar or return it to reception if you think you may be tempted by the sugary and starchy snacks inside.
If you are visiting a dining mecca, such as New Orleans, San Francisco, or New York, you may want to sample some of the local delicacies. To balance this, have eggs or a low-carb shake for breakfast and a salad with protein for lunch. This should leave some room for you to enjoy the local specialties in moderation. Choose a local specialty that is prepared without breading or starchy sauces. Seafood is a good option in San Francisco and New Orleans.
When eating out, you can also bring your own low-carb snacks to avoid being tempted by the snacks and meals on offer. Good options include nuts and seeds, jerky, cheese sticks or wedges, hard-boiled eggs, dark chocolate, nut butter packets, and flaxseed or chia seed crackers.
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Low-carb drinks
Sticking to a low-carb diet while travelling can be challenging, but it is possible. Here are some tips for low-carb drinks to help you stay on track:
Firstly, water should always be your go-to beverage. Staying hydrated is crucial, especially when eating low-carb, to avoid "keto flu". You can add some flavour to your water with a squeeze of fresh lemon, lime, or orange juice, or try a low-carb lemon-orange cooler. Coffee and green tea are also good options, as they are high in antioxidants and may offer health benefits. If you're driving or taking a train, you can bring bottled water, club soda, unsweetened tea, coffee, or herb tea, or request these on a plane.
Alcoholic drinks can fit into a low-carb diet, but it's important to choose wisely. Dry wines with no added sugars are a better option than high-carb drinks like beer or cocktails, which tend to have a lot of sugar. If you're visiting a dining hotspot like New Orleans, San Francisco, or New York, you can still sample the local delicacies by choosing a salad with protein for lunch and a low-carb option for breakfast, leaving some room to enjoy a local specialty in moderation.
When it comes to other drinks, there are some keto-friendly options to consider:
- Unsweetened tea (hot or iced) is a great choice as it's both carb- and calorie-free.
- Diet soda is permitted in moderation, as artificial sweeteners lower the carb count.
- Non-dairy milk, such as unsweetened cashew or almond milk, provides fats and protein without the carbs.
- Keto-friendly shakes can provide a quick energy boost, but be mindful of added sugar and carbs.
- Bone broth is a tasty, low-carb option that can help you stay full between meals.
Be mindful of drinks that are high in carbs and sugar, such as fruit juices, lemonade, vitamin water, and non-diet soda. These can quickly add up in your daily carb intake and impact your keto progress.
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How to exercise while travelling
Travelling can be a great opportunity to try new forms of exercise and explore new locations. Here are some tips for how to exercise while travelling:
Planning
Before your trip, take some time to consider how your exercise routine might be affected and how you can adapt it. Research your destination to find out if there are any gyms or yoga studios, or swimming pools nearby. If you are staying in a hotel, check if it has an exercise room or swimming pool. You could also look for accommodation close to parks or walking trails.
Transport
If possible, opt to walk or cycle to your destination. This can be a great way to explore a new place and get some exercise at the same time. If you are travelling by plane, you can even walk laps around the airport terminal while waiting for your flight.
Bodyweight and Resistance Training
You don't need access to a gym or weights to get a good workout. There are plenty of bodyweight exercises that you can do in your hotel room, such as push-ups, lunges, and squats. Resistance bands are also a great option as they take up very little space and can be used to perform a variety of exercises.
Hiking and Running
Hiking and running are excellent ways to experience a new place and get some exercise. You can explore new locations, discover hidden gems, and get your heart racing at the same time. If you are running, try a sunrise or sunset run for a memorable experience.
Make Exercise a Priority
It can be challenging to maintain an exercise routine while travelling, but it is important to make it a priority. Treat exercise as a constant in your schedule, no matter where you are or what you are doing. However, it is also important to listen to your body and find a balance that works for you.
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What to eat when visiting a dining mecca
When visiting a dining mecca, it can be tricky to stick to the Atkins diet, but it is possible to enjoy the local delicacies while staying on track.
Firstly, preparation is key. If you are staying in a hotel, check with them beforehand to ensure low-carb options are available. If you are unsure, bring suitable food with you, such as Atkins bars and shakes, or other low-carb snacks. If you are eating out, check the restaurant's menu online and decide what you will order before you go.
When eating out, ask for extra vegetables instead of bread, potatoes, or rice, and order meals based on fatty meat or fatty fish. You can also ask for extra sauce, butter, or olive oil with your meal. If you are in a place famous for its seafood, such as San Francisco or New Orleans, choose a local specialty that is prepared without breading or starchy sauces.
For breakfast, opt for eggs or a low-carb shake, and for lunch, a salad with protein should leave you with some margin to enjoy the local specialties in the evening. If you are very active while on vacation, you are probably getting plenty of exercises, but if not, try to find a way to get some physical activity in.
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Frequently asked questions
Sticking to the Atkins diet while travelling can be challenging, but with some planning, it is possible. Here are some tips:
- Pack low-carb snacks like nuts, seeds, beef jerky, cheese sticks, hard-boiled eggs, or Atkins bars.
- If flying or taking public transport, check ahead to ensure low-carb options are available, or bring your own food.
- When eating out, check the menu in advance and decide what you will order to avoid making impulsive decisions.
- Stay flexible and don't be too hard on yourself. If you slip up, simply get back on track with your next meal.
Here are some portable, low-carb snack options:
- Nuts and seeds (almonds, walnuts, pecans, macadamia nuts, sunflower seeds, pumpkin seeds).
- Beef, turkey, or chicken jerky (without added sugars or preservatives).
- Cheese sticks or wedges (individually wrapped for convenience).
- Hard-boiled eggs.
- Atkins bars and shakes (but note that shakes may not be allowed through airport security).
When eating out, it is important to plan ahead. Check restaurant menus in advance and decide what you will order to stick to your low-carb goals. If you're visiting a dining hotspot like New Orleans, San Francisco, or New York, you may want to sample some of the local delicacies. In that case, opt for a low-carb breakfast and lunch, such as eggs, a low-carb shake, or a salad with protein. This will give you some flexibility to enjoy the local specialties in moderation without compromising your diet.
