“Is There a Fat Burning Diet I Can Stick to While Traveling?” Yes, and our doctor of nutrician has the answers below:
It’s been 3 years since I have been working out and having a clean healthy diet. This routine of mine was a little difficult to change when I had to go out of station for meetings, travel projects or family vacation where I had to juggle between fancy food and street food which really tested my control. It took me a while to master this and you can do it too. So here are some tips that I have decided to share that will keep you less worried about your calorie intake as I would call it “ the simplest and best method to stay fit while travelling”.
What to eat while travelling?
The best way to increase your metabolism is to eat smaller meals. You can consume food low in fat and carbohydrate and I would suggest not eliminating them entirely as they are needed by the body to keep you energetic and fresh specially while travelling. You can switch to whole wheat bread and oat meal digestive biscuits. Do not have carbs alone, include some protein along with it.Make sure you consume water before eating so that you partially fill your stomach and won’t over eat.
- Proteins: Proteins are a must for muscle building and maintenance. You can carry a few protein bars with you while traveling. While purchasing them try to get the ones below 200 calories or as low carbs as possible. You can also carry the protein powder in a small container, the flavor of your choice and add one spoon of powder into your bottle of water. Simple isn’t it? If you aren’t a fan of bars and powders, don’t worry. You can carry canned tuna or sausages (if vegetarian you can have kidney beans, lima beans etc.) or opt for healthieroptions in a restaurant /hotel like ordering food that’s high in protein and combine it with some veggies.
- Avoid having aerated drinks Colaetc. Stick to water as much as possible. You can add mint leaves and lemon to the water. This serves as a detox and is also freshening. If you find some juice bars, stop by and have some fresh juice without sugar. This is way better than packed juices.
- Fruits: Carry local fruits which are readily available like apples, bananas, oranges etc. This will give you the necessary nutrients for your body at the same time hold a good satiety value.You can also carry dried fruits that’ll keep you fuller and energized.
- If you want to munch onto something crunchy you can carry a packet of nuts in your travel bag. It’s tasty and healthier than potato wafers and everything packaged. Avoid mindless eating.
What to have at a restaurant?
This is where most of us go weak.All we need to do is choose wisely. Many a times we just cannot say a “no” to our friends and colleagues especially when they force you to have something like a pizza (which is also your favourite).You tend to give up and eat it to make them feel food or to gel along with them.What’s worse is that this does not end in just one slice, does it? Remember, it is okay to say that you are on a diet. Little sacrifices can make drastic changes and once you weigh yourself on the weighing scale you can pat your back for not having those high calorie foods. When you feel healthier and more energized throughout the day, you would know you’re on the right path.
You can go for grilled chicken with greens, fancy salads, etc.Most restaurants provide such popular dishes on their menu. Choose vegetables over bread and potato mash that most places offer. Moreover, you can always ask them to cook a low-fat meal for you!
If you want something light then order a salad with minimal dressing and if possible, skip cheese. You can also have a gluten free dessert or a dessert rich in fruits to satisfy your sweet tooth.
When to eat what?
Plan your day. This way you can prepare what to eat when,especially on busy days. If your day is not planned you may end up eating what comes to your hand first.
Start your day with a glass of warm water with lemon and honey or you can simply have green tea.
Have protein rich food before your workout. Do simple basic exercises according to your convenience to keep your body active. If you are feeling a little weak have a banana or a cup of warm water with lemon. This should keep your energy levels high.
After workout you can have egg whites with vegetables. Make sure you have this within an hour after your workout. Avoid having egg yolk. If you want some carbs with it, go for a whole wheat toasted slice of bread.
While ordering at arestaurant, ask them specifically not to add extra sauces and make the dish as simple as possible. The simpler the better!
Since you won’t be training hard while travelling it is better to keep the dinner light. Have a salad, as mentioned earlier avoid cheese as much as possible.
It might be a bit difficult in the beginning but just keep going; a little push is all you need. You will feel much lighter and better about yourself. Have fresh healthy food whenever you can, go for the canned food option mentioned above only if you have a long journey. Also make sure you get sufficient sleep. You can achieve your body goals by having the right mindset and focus. Enjoy your diet meals and Safe travel!
About The Author: Dr. Mitravinda is a Nutritionist at DietChart with a doctoral degree in Food Science and Nutrition. She is a teacher, researcher and an author. Her passion for the subject prompted her to start writing blogs on various nutrition-related topics such as diet chart for weight loss, diet chart for weight loss in 7 days, green tea for weight loss etc. Through her blogs, she wishes to help people gain a deeper understanding about the relationship between food, nutrition, lifestyle and health.
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