Going on a trip, we leave the routine of everyday life at home, with it forgetting about the diet. But in vain! Using simple tips, you can return from vacation and rested and built.
Headache, indigestion, heartburn, fatigue, hunger. If such sensations are constant travel companions, the simplest explanation is dehydration. Its prevention is especially important for air travelers. Aquanorm should be at least 330 ml of water per hour. Drink drinks containing caffeine, sugar or alcohol? Then the amount of water should be increased in proportion to their volume. In addition, the more we drink, the less excess we eat.
The main problem for travelers is overeating. The stress is to blame. Falling out of the usual mode, we subconsciously try to eat more, because we do not always know how soon the next opportunity will be presented. In addition, most tourist places cause sustainable gastronomic associations. However, on that and vacation to pamper yourself. Rule 80/20 will help not to go into all seriousness. Healthy foods (vegetables, fruits, cereals) should make up 80% of the diet, 20% - light desserts. Or you can make it a rule to eat three low-calorie dishes for each intake of high-carb foods (pasta, rice, sweet, flour). With this approach, excess weight is not threatened.
Food on the way
Almost 99% of food at stations and airports is fast food. So it’s worth the effort to prepare a “food basket” on the road. It should contain fruits (the juicier the better, since this is a contribution to replenishing the total water supply), portioned bags with cereal (it will be enough to ask for hot water in any bar or cafe), sandwiches from whole grain bread, slices of cheese and lean boiled meat with vegetables, whole grain bars. Salted nuts, crackers, dried fruits are less preferred options, as they will make you even more thirsty. If this turns out to be not enough for a snack on the go and wants to go to a cafe, you should bet on vegetable salad (fiber) and a serving of meat (protein).
Many inveterate travelers are advised to eat according to a special regime, when the main and most plentiful meal is lunch. This means that breakfast and dinner should be as light as possible, low-calorie and not burdensome. For example, in Italy or France, a serving of fruit ice cream can be a standard dinner. And for the first breakfast, just drink a cup of coffee with a croissant and orange juice.
In the morning, glucose reserves are used up, the level of the hormone cortisol is maximum, and insulin, on the contrary, is minimal. This means that just before breakfast, the highest fat-burning effect of physical exertion is the highest (food stimulates the production of insulin). Especially useful are a quick walk to a nearby cafe for croissants, a morning run along the beach or a short swim along the coast or in the pool.You can also increase fat burning due to caffeine by drinking a glass of strong green tea without sugar on an empty stomach.
Tourist ration
CARBOHYDRATES. They should be the main part of the diet. The ideal travel choice is fruits, especially apples and oranges. They do not spoil for a long time and they have the optimal composition of nutrients. Vitamin C will protect you from the risk of catching an infection, fiber will take care of intestinal activity, and fructose will maintain a stable level of sugar in the blood, that is, make it immune to attacks of acute hunger. In addition, these fruits are easy to find in stores anywhere in the world.
FATS. The best source is nuts and nut butter. From the use of fish, vegetable oil, avocados during travel, nutritionists recommend to abstain.
PROTEINS. Finding a good piece of meat on the road is the hardest (hamburger patties don't count!). However, you can take a piece of cold turkey with you or order chicken breast in a cafe (before eating, clean it of high-calorie breading). An alternative dietary option is egg dishes served with vegetables, mushrooms and herbs.
IDEAS FOR BREAKFAST IN THE RESTAURANT:
✔ Omelet with vegetables, mushrooms, herbs, cheese
✔ Oatmeal with fruits
✔ Toasts with lean ham and vegetables. If you want a sweet: bran muffin.
IN A HOTEL:
✔ Whole grain cereal with milk
✔ Cheese plate or cottage cheese and fruit salad
✔ Hard boiled eggs. If you want something sweet: a slice of whole grain bread with a thin layer of marmalade or honey.
IF YOU FOOD YOURSELF:
✔ Fruits and yogurt, skim milk or 100% juice.If you want something sweet: whole grain bun with a thin layer of jam.
RESTAURANT IDEAS IN THE RESTAURANT / HOTEL:
✔ Snack and soup
✔ Main dish with vegetable salad to the side. Share the dish with your partner: usually in restaurants they serve such large portions that one is enough to satisfy the hunger of two people.
Interesting fact
How many extra pounds the scales can show after 2 weeks of vacation (including diet) depends on the country:
France - 3.3 kg.
Italy and Greece - 3.1 kg.
Spain, Turkey, Egypt - 2.9 kg
The article was published based on the materials of the magazine "Good advice" 8/2013
Text: Leah Radova. Photo: Legion-Media
Material prepared by Julia Dekanova
