5 ways to stay low carb on holiday

Following a low-carb diet while on holiday can be challenging, but with some preparation and smart choices, it is definitely achievable. Here are five ways to follow a low-carb diet while on holiday:

1. Plan ahead: Before you embark on your holiday, do some research on the destination you'll be visiting. Look for places that might offer lower carb foods. Examples include fish restaurants, Greek with their focus on salads, or latin American/Spanish and French for their meat menu’s. Asian foods can be had without the rice/noodles and this principle can be applied to British/American restaurants if you focus on meat & vegetables only.
2. Pack low-carb snacks: Bring along a selection of low-carb snacks to have on hand during your trip. Some ideas include nuts, seeds & cheese sticks. These snacks can come in handy when you're on the go or when you're unable to find suitable food options.
3. Make smart choices when dining out: When eating at restaurants, opt for protein-rich dishes such as grilled meat, fish, or poultry. Ask for substitutions or modifications to make the meal low-carb, like swapping out starchy sides for steamed vegetables or a salad. Avoid breaded or fried items, and be mindful of sauces and dressings that may contain hidden sugars or carbs.
4. Embrace local low-carb options: Explore the local cuisine and look for traditional dishes that naturally fit into a low-carb diet. For example, Mediterranean and Middle Eastern cuisines often feature grilled meats, fresh seafood, and vegetable-based dishes. Asian cuisines may offer stir-fried or steamed dishes with lean proteins and non-starchy vegetables.
5. Stay hydrated and limit alcohol consumption: It's essential to stay hydrated, especially when following a low-carb diet. Carry a refillable water bottle with you and aim to drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking. Additionally, be mindful of your alcohol intake as many alcoholic beverages contain carbs. Opt for low-carb options like dry wine or spirits mixed with sugar-free mixers or soda water, and enjoy alcohol in moderation.

Remember to enjoy!

Remember, flexibility is key during a holiday, and while it's important to stick to your low-carb goals, allow yourself some indulgences in moderation if you desire. The goal is to make sustainable choices that fit your lifestyle even while enjoying your holiday. Set yourself ‘mindset goals’ before you go, which will make things easier for when you are abroad and also help you get back on track quicker:

1. Set realistic goals: Instead of aiming for weight loss during your holiday, focus on weight maintenance or simply making healthy choices. This shift in mindset can alleviate pressure and allow you to enjoy your holiday without feeling deprived.
2. Set some rules. Think of this as a lifestyle rather than a diet. While a pizza is high in carbs and would be best avoiding normally; would you regret denying yourself a pizza on a weekend away in Rome? Be realistic when you set goals and rules for yourself. Examples of some ‘rules’ you could use:

- 80/20. Low carb 80% of the time with treats 20% of the time. For example you could be low carb for breakfast and lunch and allow yourself a desert or small piece of bread with the evening meal?

- stick to low carb for just half the week. Even if you allow yourself treats the rest of the week – this is still half the time you would’ve otherwise. You could also experiment with doing 5 days low carb and 2 days off. Or any variation that suits you!

- ‘cheat days’. Use your itinerary to guide you. Are there days you are planning excursions meaning it might be difficult to predict what foods will be available. Are these days worth considering as ‘cheat days’?

3. Practice portion control: Indulging in local cuisine is part of the holiday experience, but you can still enjoy your favourite foods while practicing portion control. Instead of completely avoiding certain foods, try smaller portions and savour the flavours. This allows you to enjoy the taste without overindulging.
4. Practice mindful eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savour each bite, and listen to your body's signals of satisfaction. This can help you avoid overeating and make healthier choices.

How to get back on track when home

After indulging in holiday treats and enjoying some time off from your diet, it's natural to want to get back on track. Here are some tips to help you transition back to your diet after a holiday:

4. Set a specific start date: Choose a specific day to resume your diet. Having a clear start date helps create a sense of commitment and allows you to mentally prepare for the transition.
5. Reflect on your goals: Take some time to remind yourself why you started the diet in the first place. Reflect on your health and wellness goals and envision the positive changes you want to achieve. This can help reignite your motivation and determination.
6. Focus on hydration and nutrition: Drink plenty of water to rehydrate your body and flush out toxins. Prioritize nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains to replenish your body with essential vitamins and minerals. These foods will provide the energy and nourishment you need to get back on track. 
7. Start with a clean slate: Don't dwell on any guilt or negative feelings about the indulgences during your holiday. Remember that it's normal to enjoy special treats and meals on occasion. Instead, focus on the present moment and use it as a fresh start to make healthier choices.
8. Plan and prep your meals: Take some time to plan your meals for the upcoming days or week. Create a shopping list, shop for healthy ingredients, and prep some meals and snacks in advance. Having nutritious food readily available will make it easier to stick to your diet and avoid impulsive choices.

Remember, getting back on track after a holiday is a process, and it's normal to have ups and downs. Be patient with yourself and focus on progress rather than perfection. Celebrate small victories along the way and keep your long-term goals in mind.