ITK TRAVEL INTUITIVE FRAMEWORK

Many of us have said that once we go on vacation, there is no way we can adhere to a ” diet” and the rules which we know we should follow. Of course, once we do not adhere to rules and succumb to bad habits and give-in to temptations, lots of hard work and sacrifice can be ruined in just a few days. The question one should ask, is it worth it.

At Intekai, we like to find solutions for our members and although it may not all seem like exactly what you may want to do, deep down we know that in order to at least maintain a current weight rather than 6 – 8 pounds in weight gain moderation is key.

The outline below gives members an insight into how you can prepare for travel, manage your meals while travelling and manage your meals while on vacation.
Here are a couple terms you will have to understand when planning your IK vacation.

Indulgence: An indulgence day is one in which a member can “plan” to have meals or snacks or drinks outside of regular ITK meal assignments and meals that are not considered the most healthy. These indulgence meals or foods can include, cakes, baked products like donuts, pastas, rice, alcohol and sweet drinks.

Maintenance: An ITK Maintenance day is one which contains from 1300-2000 calories. These can be consumed in a standard meal including, Protein, Vegetables and carbohydrates) with portions a little larger than usual and probably on larger plates. maintenance meals can be regular, Light or heavy)

Light Maintenance: A Light Maintenance meal contains 800-950 calories and can also be consumed within a three day meals or spread throughout the day in a manged ad systematic way, by following assignments.

Burn: An ITK Burn day, is one which has between 600-800 calories per day. These calories can be made up from 3 to 6 meals. Tea and water can be had throughout the day, to make it more tolerable.

Like anything in life, we have to do everything in moderation and as such on vacation in order to maintain or avoid substantial weight gain, our strategy is if you must indulge, you should plan it. The outline below, is intended to assist members in planning their meals with indulgences included. Members should decide how often they intend to indulge on their vacations. Is it one day , two days three days the entire time. Make a decision and then plan around that decision, remembering that usually once you indulge back to back, there will most likely be weight gain.

TYPES OF INDULGENCE DAYS

1. Try to separate indulgence days by 1 to 2 non indulgence days and follow indulgence days with a maintenance day

2. For 3 day indulgence weeks always try not to have three consecutive indulgence days and as usual follow indulgence days with maintenance days.

3. For 4 day indulgence weeks, never have 4 consecutive indulgence days

4. Avoid 5 or more indulgence days in a week

5. Try to break up 3 and 4 day indulgence weeks with 2 day indulgence weeks (multiple week family and friends vacation)

6. Arrange days as needed, always attempt to plan ahead

Staying with family or friends (Capable of expressing dietary needs and control).

1 Burn
2 Indulgence
4 Maintenance

1 Burn
1 Light Maintenance
3 Indulgence
2 Maintenance

1 Burn
1 Light Maintenance
4 Indulgence
1 Maintenance

STAYING AT RESORT / HOTEL

Constantly surrounded by unlimited over enhanced food choices

(no burn days, increased indulgence days)

1 Light Maintenance

3 Indulgence

3 maintenance

1 Light maintenance

4 Indulgence

2 Maintenance

1. FOR 2 DAY INDULGENCE WEEKS: TRY 

TO SEPARATE INDULGENCE DAYS BY 1 TO 2 NON INDULGENCE DAYS, FOLLOW INDULGENCE DAYS WITH A MAINTENANCE DAY 

2. 

FOR 3 DAY INDULGENCE WEEKS: TRY NOT TO HAVE THREE CONSECUTIVE INDULGENCE DAYS, FOLLOW INDULGENCE DAYS WITH MAINTENANCE DAYS 

3. FOR 4 DAY INDULGENCE WEEKS: TRY 

NOT TO HAVE 4 CONSECUTIVE INDULGENCE DAYS 

4. AVOID 5 OR MORE INDULGENCE DAYS 

IN A WEEK 

5. TRY TO BREAK UP 3 AND 4 DAY 

INDULGENCE WEEKS WITH 2 DAY INDULGENCE WEEKS (multiple week family and friends vacation) 

6. ARRANGE DAYS AS NEEDED, ALWAYS 

ATTEMPT TO PLAN AHEAD 

STAYING WITH FAMILY OR FRIENDS Capable of expressing dietary needs and control (more management with the possibility of reduced calorie/burn day(s) ) 

1 Burn 2 Indulgence 4 Maintenance 

1 Burn 3 Indulgence 3 Maintenance 

2 Burn 4 Indulgence 1 Maintenance 

STAYING AT RESORT / HOTEL Constantly surrounded by unlimited over enhanced food choices (no burn days, increased indulgence days) 

3 Indulgence 4 maintenance 4 Indulgence 3 Maintenance