It’s pretty obvious that here at One Coaching, we are big fans of holidays. Many of our clients come to us to prep for their holidays and get in great shape. However, as the summer approaches and holidays are on the horizon, some may struggle with how to approach nutrition whilst on holiday.
Whether you’re in a dieting phase, bulking phase, or maintaining, balancing your nutritional needs with enjoying your holiday can be challenging. Our first piece of advice is to enjoy yourself. If you want to take a break from your goals and fully embrace the holiday lifestyle, absolutely go for it. However, some may wish to stay somewhat on track whilst still enjoying their time away. Here’s how to do that….
Managing Food During a Dieting Phase
When you’re in a dieting phase, maintaining a calorie deficit is crucial. However, holidays are meant for relaxation and enjoyment, so it’s important to find a balance.
1. Plan Ahead: Research your destination and identify healthy eating options. Look for restaurants that offer grilled meats, salads, and other low-calorie, high-protein meals.
2. Pack Snacks: Bringing along some high-protein snacks like protein bars or protein powders can help you stay on track between meals and avoid resorting to less healthy options.
3. Be Flexible with Tracking: While it’s okay to track your intake, don’t stress if you can’t log every meal. Focus on making mindful choices rather than obsessing over every calorie.
Managing Food During a Bulking or Maintenance Phase
For those in a bulking or maintenance phase, holidays can be a great opportunity to enjoy a wider variety of foods while still supporting your fitness goals.
1. Prioritize Protein: Make sure each meal includes a good source of protein. Opt for dishes with chicken, fish, lean beef, or plant-based proteins to ensure you’re meeting your protein needs.
2. Relax and Enjoy: It’s okay to indulge a bit and enjoy the local cuisine. You can balance indulgent meals with healthier options throughout the day.
Embrace Intuitive Eating
Regardless of your phase, intuitive eating can be a valuable approach while on holiday. This means listening to your body’s hunger and fullness cues and making choices that feel good physically and mentally.
1. Focus on Hunger and Fullness: Eat when you’re hungry and stop when you’re satisfied. Pay attention to portion sizes and try to avoid overeating.
2. Choose High-Protein Options: Opt for protein-rich meals which are more satiating and support muscle maintenance and growth. Foods like eggs, yogurt, and lean meats.
3. Eat Fruits and Vegetables: Fruits and vegetables are not only nutritious but also help keep you full. Incorporate a variety of colourful fruits and veggies into your meals.
It’s Okay Not to Track
Here’s why:
1. Mental Break: Taking a break from strict tracking can reduce stress and improve your overall holiday experience.
2. Long-Term Sustainability: Learning to make good choices without tracking can help you develop a more sustainable approach to eating that you can use long after your holiday ends.
3. Enjoyment: Remember, holidays are for enjoyment and relaxation. Allow yourself the freedom to enjoy your meals and the experience without guilt.
Practical Tips for Eating Well on Holiday
- Hydrate: Drink plenty of water, especially if you’re indulging in alcoholic beverages.
- Start with Protein: Begin your meal with a protein source to help control hunger.
- Incorporate Fibre: Add fruits and vegetables to your meals to help with digestion.
- Mindful Indulgence: If you’re craving something indulgent, have it, but be mindful of portion sizes.
At One Coaching, we understand the challenges of maintaining your fitness goals while enjoying your holiday. By making mindful choices, prioritising protein, and allowing yourself some flexibility, you can have a fulfilling and enjoyable holiday without compromising your progress. Remember, balance is key, and it’s perfectly fine to relax and enjoy your time away.
For more advice on how to approach nutrition on holidays, watch my YouTube video:
