How to enjoy eating on holiday without weight gain, restriction or guilt
For many people, holidays are meant to be a time to relax, recharge and enjoy new experiences. Yet food often becomes a source of stress.
We may find yourself trying to eat perfectly before you leave, worrying about losing progress while we’re away, or promising ourself that we’ll "be good" when we get home.
Perhaps you've searched for things like:
What to eat on holiday to lose weight
Vacation diet plan
Summer body diet plan
What to eat after holiday to lose weight
Juice detox after holiday
As a nutritional therapist, I often see people caught in a cycle of restriction, overeating, guilt and compensation around holidays. The reality is that our health is shaped by what we do consistently over time - not by a week or two away.
Rather than focusing on perfection, holidays can be an opportunity to practise flexibility, nourish our body and enjoy food without anxiety.
Us on holiday in Austria, enjoying some hiking in the mountains followed by delicious mountain food! Goulash, lentils, boiled meat and veg.
Contents
Why is it hard to eat well on holiday?
Should I try to lose weight on holiday?
What to eat on holiday for balanced nutrition
What to eat for breakfast on holiday
What to eat on holiday when constipated
How to navigate buffets and all-inclusive resorts
Why juice detoxes after holiday are rarely necessary
What to eat after a holiday to support weight management
Frequently asked questions
Final thoughts
Why is it hard to eat well on holiday?
Many people approach holidays with an all-or-nothing mindset. This often sounds like:
"I'll be extra strict before I go."
"I'll burn it all off when I get back."
"I've already ruined my diet."
Research suggests that restrictive approaches to eating can increase preoccupation with food and may contribute to overeating when restrictions are lifted. From a psychological perspective, foods labelled as "off limits" often become more appealing.
This can create a cycle of: Restriction → Cravings → Overeating → Guilt → More Restriction
Breaking this pattern is often far more beneficial than trying to maintain perfect eating habits while away.
There are also plenty of practical reasons why it can be hard to eat well while away:
Choice overload at buffets
Wanting to try all of the local cuisines
Feeling out of routine
Increased alcohol intake
Travel-related disruption to meal times and digestion e.g., constipation
Should I Try to Lose Weight on Holiday?
For most people, holidays are not the ideal time to pursue aggressive weight loss.
A more realistic goal may be to:
Maintain healthy habits
Support energy levels
Manage appetite
Enjoy food without guilt
Return home feeling well
Weight fluctuations during holidays are common. Changes in weight are often related to:
Increased carbohydrate intake - carbohydrates are stored in the body as glycogen, which binds to water. Eating more bread, pasta, rice or desserts than usual can temporarily increase water retention and body weight.
Changes in hydration - travelling, flying, hot weather and changes in routine can affect hydration status. Dehydration may cause the body to retain more fluid, contributing to temporary weight fluctuations.
Alcohol consumption - alcohol can influence hydration, appetite and food choices. It may also contribute to water retention and digestive disruption in some individuals.
Digestive changes - alterations in meal timing, food choices, fibre intake and routine can affect bowel habits. Constipation or slower digestion may lead to feelings of heaviness and temporary increases on the scales.
Sodium intake - restaurant meals, processed foods and holiday treats are often higher in salt than home-cooked meals. Increased sodium intake can cause the body to hold onto more water, leading to short-term weight gain that is not related to body fat.
This does not necessarily reflect significant body fat gain. A short holiday is unlikely to undo months of healthy habits.
What to Eat on Holiday for Balanced Nutrition
Rather than focusing on what to avoid, focus on building meals that support satiety and enjoyment.
Aim to include:
Protein: Protein can help regulate appetite and support muscle maintenance. Examples include:
Eggs
Fish
Greek yoghurt
Chicken
Seafood
Lean meats like chicken
Tofu & Tempeh
Fibre: Fibre supports digestive health, blood sugar regulation and satiety. Sources include:
Fruit
Vegetables
Beans
Lentils
Wholegrains
Nuts and seeds
Healthy fats: Healthy fats can help increase meal satisfaction. Examples include:
Olive oil
Avocado
Nuts
Seeds
Oily fish
Hydration: Travel, hot weather and alcohol can all increase fluid requirements. Aim to drink regularly throughout the day, particularly if flying or spending time in the sun.
What to Eat for Breakfast on Holiday
Many people skip breakfast to "save calories" before a large lunch or dinner. Unfortunately, this can backfire and lead to increased hunger later in the day.
A balanced breakfast may support:
Stable energy
Better concentration
Appetite regulation
Reduced cravings
Examples include:
Hotel buffet options
Eggs with fruit
Greek yoghurt with nuts and berries
Omelette with vegetables
Smoked salmon and eggs
Mediterranean-style breakfasts
Greek yoghurt
Fruit
Nuts
Cheese
Wholegrain bread
On the go options
Greek yoghurt
Fruit
Nuts
Starting the day with protein is often one of the simplest ways to support appetite regulation while travelling.
What to Eat on Holiday When Constipated
Constipation is one of the most common digestive complaints during travel. Changes in routine, hydration, movement and diet can all influence bowel habits. Helpful strategies may include:
Increase fluid intake: Dehydration is a common contributor to constipation. Aim to drink 1.5-2L water a day. If flying, aim to drink every 30mins. Take your own water bottle on board so you can ask the air hosts to keep you topped up. The water they hand out on flights isn’t enough, as the air is very dry in a plane cabin.
Prioritise fibre-rich foods:
Kiwi fruit: 1-2 per day
Berries: naturally low in sugar and high in fibre
Pears and apples: even better if you can stew these, but raw is fibe
Vegetables: aim to have with both lunch and dinner.
Beans, lentils and chickpeas: all
Oats: a great way to start the day and naturally high in both insoluble and soluble fibres.
Keep moving: Even just walking can help stimulate normal bowel function.
Don't ignore the urge: Busy schedules and unfamiliar environments may make people delay bowel movements, which can worsen constipation.
If constipation is frequent, severe or persistent, further investigation may be appropriate to explore potential underlying causes.
How to Navigate Buffets and All-Inclusive Holidays
Buffets can feel overwhelming because abundance often triggers a fear of missing out. A useful strategy is to build a balanced plate first.
Consider:
Choosing a protein source
Adding vegetables or salad
Including foods you genuinely want to enjoy
Eating slowly
Returning for more if still hungry
Reminding yourself that food remains available can help reduce the urgency to overeat.
Why Juice Detoxes After Holiday Are Rarely Necessary
One of the most common searches after a holiday is "juice detox". Many people believe they need to compensate for holiday eating.
However, the body already has highly sophisticated detoxification systems involving:
The liver
Kidneys
Gastrointestinal tract
Skin
Lymphatic system
There is limited evidence that short juice cleanses improve detoxification processes in healthy individuals.
In fact, juice-only approaches may provide:
Inadequate protein
Poor satiety
Blood sugar instability
Increased hunger
Increased rebound weight gain
A more supportive approach is simply returning to your usual routine.
Focus on:
Protein-rich meals
Vegetables
Fruit
Hydration
Regular movement
Sleep
Consistency is often more effective than extremes.
What to Eat After a Holiday to Support Weight Management
Many people feel pressure to "undo the damage" after returning home. This mindset often prolongs the restriction-overeating cycle.
Instead focus on:
Re-establishing routine: Return to regular meal times.
Prioritising protein: Protein may support satiety and muscle maintenance.
Increasing vegetables: Vegetables can support nutrient intake and digestive health.
Hydrating well: Many people return from holiday mildly dehydrated.
Resuming normal activity: Regular movement is more beneficial than punishing exercise sessions.
The goal is not compensation. The goal is returning to supportive habits.
Frequently Asked Questions
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Focus on protein, vegetables, fruit, fibre and hydration while still enjoying local foods. Sustainable weight management is generally supported by consistency rather than strict dieting during holidays.
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A protein-rich breakfast such as eggs, Greek yoghurt, nuts and fruit may support energy, satiety and blood sugar balance throughout the day.
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Travel-related constipation may be influenced by dehydration, changes in routine, reduced movement, altered food choices and disrupted sleep patterns.
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Not necessarily. Short-term weight fluctuations are often related to water retention, glycogen storage and digestive changes rather than significant increases in body fat.
About the author
Laura Andreli, Nutritional Therapist
Laura helps clients unlock the powerful connection between the gut and the brain. She specialises in IBS, SIBO, digestive disorders, food sensitivities, and the gut–brain axis - particularly where symptoms such as brain fog, anxiety, low mood, fatigue, and poor concentration may be linked to underlying microbiome imbalance and metabolic stress.
Laura uses evidence-informed nutrition strategies and targeted lifestyle interventions to support digestive function, calm neuroinflammation, and improve energy, mood, and cognitive performance.
Laura’s path into nutritional therapy is personal. While studying at Cambridge, she was diagnosed with Polyendocrine Metabolic Ovarian Syndrome (PMOS; formerly termed PCOS). The experience of receiving a label without clear, actionable guidance shaped her philosophy: translate complex science into practical steps that genuinely help people feel and function better. A former England-level long jumper, she understands first-hand how hormones, metabolism, and nutrition can influence performance, recovery, and cognition.
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Note: Education only; not a substitute for medical care. Consult your GP for new, severe, or persistent symptoms and before making significant changes to diet, supplements, or medications.