BANTING WHILE TRAVELLING

How I Stayed Banting-Strong on the Road: A Practical Guide to Low-Carb Travel

The Fear of the "Carb Trap": My Journey Begins

I still remember the mix of excitement and sheer panic that washed over me before my first big trip after committing to the Banting lifestyle. I had finally cracked the code to feeling great—my energy was stable, the brain fog had lifted, and my clothes fit better than they had in years. But the looming prospect of airports, hotel breakfasts, and foreign restaurants felt like a minefield.

If you are reading this, you probably know the feeling. You might be thinking, “Is it even possible to stick to LCHF (Low Carb High Fat) when I’m not in control of the kitchen?”

I am here to tell you that it is absolutely possible, and it doesn’t have to suck the joy out of your travel experience. Over the years, I’ve learned—sometimes the hard way—that travelling Banting-style requires a shift in mindset. It’s not about deprivation; it’s about preparation and making smart, delicious choices that keep you feeling vibrant enough to actually enjoy your trip.

In this guide, I’m going to share everything I’ve learned about navigating the world while keeping the carbs low and the fats high. Whether you are flying across oceans or hitting the open road for a weekend getaway, here is how you can stay on track without missing out on the adventure.

The Golden Rule: Preparation is Your Best Friend

There is an old saying: "If you fail to prepare, you prepare to fail." This has never been truer than when you are Banting and travelling.

The biggest mistake I used to make was assuming I would "find something" when I got hungry. In the real world, when your blood sugar drops and you are faced with a gas station full of chips and sugary drinks, your willpower is going to crumble. I’ve been there, standing in front of a vending machine at 2 AM, rationalizing why a chocolate bar isn't that bad.

To avoid this, I treat my food prep like packing my passport. It is non-negotiable.

Start by packing a "survival kit." For me, this always includes a bag of macadamias or almonds (high fat, low carb, and satisfying), some quality biltong or jerky (watch out for hidden sugars in marinades), and a few squares of 85% or 90% dark chocolate for a quick energy boost.

If I’m flying, I always take a small Tupperware with cheese cubes and some cucumber slices. It sounds fussy, but trust me, when the person next to you is eating a dry, processed airline sandwich, your fresh snack will feel like a luxury meal.

Navigating the Airport and In-Flight Meals

Airports are arguably the most challenging environment for a Banting traveller. The scent of cinnamon buns and freshly baked pretzels is designed to trigger your hunger hormones.

My strategy? Never arrive at the airport hungry. I eat a solid, high-fat meal before I leave the house—usually a three-egg omelette with cheese and avocado. That fat keeps me satiated for hours, making it much easier to walk past the bakery without a second glance.

However, delays happen. If you are stuck at the terminal, look for the sit-down restaurants rather than the grab-and-go kiosks. Most pubs or grill spots will have a "bunless burger" option or a salad with grilled chicken.

ASKING TO SWAP CHIPS FOR A GREEN SALAD AT AN AIRPORT RESTAURANT

Once you are on the plane, the challenge shifts to the in-flight meal. If you are on a long-haul flight, do not rely on the standard meal service. The standard "low-fat" meal options provided by airlines are often loaded with sugar and carbs to make up for the lack of taste. Instead, book a specific meal preference if the airline allows it, or simply bring your own food. Most airlines are fine with you bringing your own snacks as long as they aren't liquid-based.

If you do eat the in-flight meal, play the "carb detective." I usually eat the protein (chicken or beef) and the salad/green veg, but I leave the bread roll, the dessert pot, and the pasta/rice side dishes. It’s not a perfect meal, but it’s enough to get you through without spiking your insulin.

Accommodation: The Case for Self-Catering

When booking accommodation, I always look for places that offer a kitchenette or at least a mini-fridge. Staying in a hotel room with no refrigeration makes Banting incredibly difficult.

Platforms like Airbnb are a godsend for us low-carb travellers. Having a kitchen means you can control the oils you use (no inflammatory seed oils!) and ensure your portion of veggies is adequate.

As soon as I arrive at my destination, my first mission is a grocery run. I don’t view this as a chore; it’s part of the holiday experience! I love wandering through local supermarkets to see what fresh produce is available.

HOTEL FRIDGE STOCKED WITH ESSENTIALS

My "hotel grocery list" usually looks like this:

• A block of good-quality cheese.
• A tub of full-fat Greek yogurt or double cream yogurt.
• Avocados (nature’s butter!).
• Canned sardines or tuna (in olive oil, not brine or sunflower oil).
• A bag of mixed nuts.
• Sparkling water to stay hydrated.

Having these items on hand means I can whip up a quick breakfast before heading out, saving time and ensuring I start the day with stable blood sugar.

Dining Out Without Being "That Guy"

One of the fears people have about Banting is that it ruins the social aspect of travel. You want to immerse yourself in the culture, and food is a huge part of that. You don't want to be the person awkwardly dissecting a menu or refusing to eat anything.

The good news is that most traditional cuisines are actually quite Banting-friendly if you skip the starch.

When I look at a menu, I scan for the protein first. Steak? Yes. Grilled fish? Absolutely. Roast chicken? Perfect. Then, I look at the sides. Most restaurants are very accommodating if you ask to swap the chips or mashed potatoes for extra greens or a side salad.

Don't be afraid to ask for modifications. I’ve learned to say things like, "I’m gluten intolerant, could I please have the vegetables instead of the pasta?" Using the "gluten intolerant" line often works better than explaining the Banting diet, as kitchen staff are usually well-trained on gluten allergies.

Also, don't shy away from the sauces. While you need to watch out for thickened gravies and sugary glazes, simple sauces like garlic butter, cheese sauce, or olive oil dressings are fantastic for upping your fat intake. If I order a plain grilled fish, I’ll often ask for a side of melted butter or olive oil to drizzle over it.

The Road Trip Strategy

Road trips are arguably easier than flying because you have the luxury of a cooler box. My car is practically a mobile pantry when I hit the road.

The biggest trap on road trips is the "boredom munchies." You know the feeling—you’re driving for hours, the scenery is monotonous, and you just want to crunch on something. If you haven't prepared, you’ll end up with a packet of potato chips.

To combat this, I pre-portion my snacks. If I take the whole 500g bag of nuts, I will mindlessly eat all of them. Portion control is still important, even on Banting.

Here are my top road trip Banting snacks:

• Pork Crackling / Pork Rinds: The ultimate travel crunch. High fat, zero carbs.
• Biltong or Droëwors: A staple for anyone in the know, and perfect for travel.
• Hard-boiled eggs: Sprinkled with some salt, these are a nutritional powerhouse.
• Celery sticks with almond butter: Great for a bit of crunch and fat.

Hydration is also key. Often, we mistake thirst for hunger. I keep a large bottle of water in the car and sip on it consistently. If you struggle with plain water, add a slice of lemon or a splash of apple cider vinegar for a refreshing kick.

Dealing with the "Keto Flu" on Holiday

If you are new to Banting, or if you slip up and then get back on the wagon while travelling, you might experience the dreaded "Keto Flu"—that groggy, headachy feeling as your body switches from burning sugar to burning fat.

This is the last thing you want happening when you are supposed to be enjoying the Eiffel Tower or relaxing on a beach.

The solution is electrolytes. When you cut carbs, your body flushes out water and essential minerals like sodium, potassium, and magnesium.

I never travel without a magnesium supplement. It helps with sleep and prevents muscle cramps. I also don’t shy away from salt. In fact, I salt my food more when I’m travelling than when I’m at home. A salty broth or a cup of bouillon can be a lifesaver if you start feeling a headache coming on.

WATER WITH ELECTROLYTES

What About Alcohol?

Let’s be real—holidays often involve a drink or two. Can you drink alcohol while Banting? Yes, but you have to be selective.

Alcohol pauses fat burning because your liver prioritizes metabolizing the alcohol. However, the occasional drink won't ruin your progress if you choose wisely.

The "Yes" List:

• Dry Wines: Sauvignon Blanc, Merlot, Cabernet Sauvignon. They have fewer residual sugars.
• Spirits: Whisky, Vodka, Gin, Tequila. These are zero carb.
• Mixers: Use soda water, sparkling water, or diet tonic. Never use regular tonic, juice, or soft drinks.

The "No" List:

• Beer (it’s liquid bread).
• Sweet cocktails (Margaritas, Pina Coladas).
• Sweet dessert wines.

I usually stick to a glass of dry red wine or a Gin and Soda with a twist of lime. It feels sophisticated and festive without the sugar crash the next morning.

Handling Social Pressure and "Cheat Moments"

Travelling isn't just about logistics; it's about emotions. You might be travelling with friends who aren't Banting, or you might encounter a "once in a lifetime" meal that isn't strictly low carb.

My philosophy is to follow the 80/20 rule, but with strict boundaries. If I am in Italy and I am presented with a world-famous tiramisu, I might take a bite. But I won't eat the whole thing, and I won't let that one bite turn into a three-day carb binge.

Don't let the fear of being "perfect" ruin your trip. If you fall off the wagon, just get back on at the next meal. Don't wait until "Monday" or until you get home.

If friends pressure you to eat pizza or share a pitcher of beer, simply tell them, "I feel so much better when I eat this way, and I want to have the energy to enjoy this trip with you." Most people respect that.

Conclusion: Freedom on Your Plate

Banting while travelling isn't about restriction; it's about freedom. It’s the freedom from the energy slumps that ruin afternoon excursions. It’s the freedom from bloating that makes plane seats uncomfortable. It’s the freedom to fully engage with your surroundings because your body is running on clean, efficient fuel.

It takes a little bit of extra planning and a willingness to speak up in restaurants, but the payoff is immense. You come home from your holiday feeling refreshed and healthy, rather than needing a "detox" to recover from the trip.

So, pack your nuts, embrace the butter, and go see the world. Your Banting journey doesn't have to stop at your front door—it can be the fuel that powers your greatest adventures.

Frequently Asked Questions (FAQs) about Banting While Travelling

Can I eat Banting meals at fast-food chains while on a road trip? Yes, but you have to be careful. Most burger chains allow you to order a "bunless burger" or a "protein style" burger (wrapped in lettuce). Avoid the fries and sugary sodas. Grilled chicken salads (with your own dressing or olive oil) are also a safe bet, but always check for croutons or sugary glazes on the meat.

What is the best Banting breakfast to order at a hotel buffet? The classic "Full English" or "American Breakfast" is easily adapted. Stick to eggs, bacon, sausages (check for fillers), mushrooms, tomatoes, and avocado if available. Avoid the toast, pastries, cereals, and fruit juices. If there is a yoghurt station, opt for plain Greek yoghurt with a few berries.

How do I handle travelling to countries with carb-heavy cuisines (like Italy or Japan)? In Italy, focus on the incredible meats, cheeses, and olive oil-based vegetable dishes. In Japan, swap the rice for extra sashimi, miso soup, and grilled meats. You don't have to eat the staple carb of the culture to enjoy the flavour profile. The sauces in Asian cuisine can be tricky, so ask for soy sauce or stevia-sweetened options where possible.

Is it safe to fast while travelling? Intermittent fasting is actually a great travel hack. If you don't have access to Banting-friendly food, simply skipping a meal (like breakfast) and waiting until you find a suitable lunch or dinner is a valid strategy. It keeps your insulin low and ensures you don't fill up on junk food out of desperation.

What are the signs that I am not getting enough salt while travelling on Banting? If you feel a headache coming on, or if you feel unusually fatigued, lightheaded, or have muscle cramps, you are likely low on electrolytes. Banting flushes out water and sodium. Don't be afraid to salt your food heavily or sip on salted water to rectify this immediately.