Food is nourishment, food is fun, food is exploratory, food is bonding and community & food is enjoyment. But it can also be the cause of so much stress for people when abroad, especially if they’re cutting.

Throughout this article is just some of the wonderful food & drink from my 4 days in Estonia recently (it turns out the Estonian’s are obsessed with cinnamon rolls; I couldn’t have chosen a BETTER place to go away as I’m also obsessed!)

It’s valuable to remember before holiday, you will categorically not remember all the food you denied yourself in the pursuit of a smaller body. But you will remember your travels. Holidays are there to be a time to relax, be adventurous and de-stress. Worrying about food goes against this and cutting calories is a stress on the body and can increase cortisol.

Thinking practically though, here are my tips for when you’re on a cut and you’re on holiday:

✅ Consider taking a diet break. Often known as a ‘refeed’, this allows your body to have more calories as a little reset and prevent damage to your metabolism (which can happen if cuts are done for long periods of time). This can work well with a week long holiday!

✅ If you’re serious about your protein goal, remember not all protein is made equal! A lamb dish has less protein than a chicken dish… But, you’re on holiday, so you should also be thinking about what will give you more happiness and joy. You’re in control – it’s up to you what your compromises look like.

✅ Eat protein, veg then carbs. Unless you’re exercising a fair amount on your holiday, carbs aren’t as necessary and are a simple way to reduce calories. Leave them until last.

✅ Avoid too much fat. This is just a simple win, as fat is the most dense macronutrient and is often intertwined into most tasty dishes; fat is flavour! For example, you may prioritise a starter with protein and salad/veg, as opposed to just grilled chorizo sausage (fairly low protein, high fat).

I am a massive foodie, and have often been told I have ‘hollow legs’ because of the amount I can eat and not gain fat. This is the true untold benefits of strength training – muscle mass is an expensive tissue that your body has to use a lot of energy to maintain. Keep lifting those weights!