How to Stick to Your Diet While on Vacation

eating healthy while on vacation

According to this study, an average American gains 2.27 kg or 5 pounds or more during vacation days between Thanksgiving and New Year’s Day. I wonder how much people from the Philippines and other Asian countries fare. Considering many Filipinos’ way of eating is quite similar to a SAD (Standard American Diet) plus our love for rice, I wouldn’t be surprised if we are close. Anyway, since I started eating Low Carb in October 2016, I have been on quite a few trips and have managed to maintain my weight all throughout the duration of the trip. (In one occasion, I lost weight after a trip but I gained it back a week after I got home.)

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It is really difficult to stay on track with your diet while traveling, which is probably why most of us gain weight after our vacations. So far, I have not experienced gaining weight after my trips. However, my body composition usually changes after the vacation. I recall from the first trip since I started keto, I got back home very bloated and my muscles felt flat. That is why, on the next trips, I tried so hard to keep on track.

Tips on How to Stay on Track with Your Diet While on Vacation

Bring healthy snacks

I used to eat out of boredom, like many people. Most of the time, I eat chips. So to stick to keto diet, I always bring along with me almond and cashew nuts. It is still best not to snack to avoid raising your insulin levels and make your body store fat though. But if you can’t avoid it, at least you are prepared with healthy snacks. For low carb/keto eaters, almonds, cashews, tuna packets, beef jerkey, pre-cooked bacon and low carb cookies are great snacks.

Make Your Own Food

Some accommodations have basic kitchen appliance and utensils. If you want to stick to your diet while traveling and have the time to cook, make use of the kitchen. You don’t have to make three meals. Make at least one meal. In the Philippines, you can find many stalls that sell Lechon Manok or Rotisserie Chicken. Buy one, cook it some veggies and keep it in your hotel room fridge, if you can’t finish all of that in one meal time. But, who wants to work in the kitchen when on vacation right? This brings me to my next tip.

Check out restaurants before arriving

Before arriving to your destination, research about the restaurants near your hotel or the places you will be visiting. Most restaurants have their website or Facebook page now. Check out their menu online and make a mental note as to which dishes you can eat. If all the restaurants in the places you’re going to don’t offer food you can eat, contact them and ask if they can substitute some of the ingredients so you can eat. Some places would gladly make you no-crust pizza or bunless burgers. Tip: check out those restaurants where you can pick your own cuts of meat or seafood and have the chef cook it the way you like it.

Bring Diet-friendly Beverages

I drink zero-sugar sodas occasionally. In the Philippines, many restaurants don’t have zero-sugar beverages in their menu. So, I buy this ahead of time from the grocery store.

Split the Meal

If servings are big in the restaurant you’re going to dine in, split the meal and save half for another time. You not only save money, you’re saving calories as well.

To relax is the main reason why people go on vacation. To have a relaxing vacation without sacrificing your diet and forgetting about all the efforts you’ve made prior to your trip, it is best to be prepared. Also, don’t be too hard on yourself when you ate too much or ate the “bad” food.  Brush yourself off and pick better food choices on your next meal.


“Why Snacking Can Stall Fat Loss and Fast Metabolism” by JJ Virgin, CNS, CHFS

“A Prospective Study of Holiday Weight Gain”

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