(Find out how to stop the craving cycle before it starts and burn fat around the clock with the naturally sweet, salty, and satisfying meals in Eat Clean, Lose Weight & Love Every Bite.) It happens to the best of us—including nutritionists. The good news? These healthy eating pros practice some smart strategies for getting their diets back on track—and fast. Here’s what they do to reset post-vacay:
They blend green smoothies.
After spending time away, Stacie Haaga, RD, the owner of Stacie Haaga Nutrition, resets her system with fruits and veggies, which boast fiber and plenty of vitamins—two things piña coladas and room service severely lack. “When I get back from vacation, the family is usually tired and hungry—and there’s no fresh food in the fridge. So a green smoothie is my go-to. I’ll use ingredients I always have in the freezer, like frozen berries, frozen greens, and frozen bananas, Haaga says. “And I’ll add in pantry staples like nuts and canned coconut milk. If I actually have eggs in the fridge, I’ll hard-boil those for some added protein on the side.” (Don’t know what to throw in your green smoothie? Here are 10 recipes for you to try.) The next day, Haaga says she hits the grocery store or farmers’ market for fresh produce and gets back on track with her regular, pre-vacation diet. MORE: 4 Farmers’ Market Etiquette Rules You’re Probably Breaking
They sip nonstop.
Whenever she returns from a trip, Megan Hovis, a registered dietitian for VIBE5 Yoga and Fitness, makes sure to bump up her water intake for a few days—and not just by sipping more H20. “I also eat more hydrating foods like salad greens, berries, melon, tomatoes, and cucumbers to combat travel-related dehydration.” PREVENTION PREMIUM: 5 “Healthy” Eating Habits That Aren’t Nearly As Good As You Think They Are Not only does staying adequately hydrated help diminish belly bloat, it also wards off constipation, something that plagues many travelers, even after they’re back home. In the days following your vacay, snack on hydrating produce and try to sip between eight and 14 cups of water. (Hate the taste of H20? Try some of these 25 flat belly sassy water recipes.)
They get back to basics.
After a week of living off restaurant food, Lauren Harris-Pincus, RDN, the author of The Protein-Packed Breakfast Club, can’t wait to get back to healthy staples, which are typically tough to find on vacation: “I love returning to my overnight oats which I typically make with oats, plain Greek yogurt, almond milk, chia seeds, and fruit,” Harris-Pincus says. “At lunch and dinner, I load up on entrée salads or grain bowls made with veggies, lean chicken or fish, beans, avocado and a bit of dressing. For snacks, I enjoy Greek yogurt with high-fiber cereal or fruit and nuts. That way, I make sure to pack in the highest nutritional value per calorie.”
They say no to sugar and alcohol.
Nothing makes you feel more bloated and overall blah than enjoying desserts and cocktails for a week straight. That’s why Eliza Savage, RD, a registered dietitian at Middleberg Nutrition, nixes these indulgences post vacation and ups her fresh produce and protein intake: “In addition to snacking on fruit, almonds, and hot water with lemon, I might have a green smoothie with protein powder and almond milk for breakfast; a green salad with 4-ounces of salmon, 1/4 avocado, and fresh veggies for lunch; and a turkey burger with sautéed spinach and mushrooms for dinner,” Savage says. (For an in-depth look at what diet experts eat on the daily, don’t miss these 15 easy lunch ideas nutritionists actually make.) Here’s a look at your body on sugar:
They eat more prebiotic-rich veggies.
Sugary vacation treats serve as fuel for the bad gut bacteria that wreaks havoc on the healthy gut bugs that wards off inflammation and weight gain. For this reason, after a trip, Stella Metsovas, CCN, a clinical nutritionist and author of Wild Mediterranean, consumes eight servings of prebiotic vegetables for a number of days. “At the top of my list are sunchokes, garlic, asparagus, and artichokes. These veggies are rich in prebiotics, which boost favorable strains of bacteria in my gut and eliminate the unfavorable type that tends to crop up after feasting on excess sugar,” she explains. (For more ways to reverse chronic inflammation and heal more than 45 diseases, try The Whole Body Cure today!)
They eat fewer carbs and supplement with apple cider vinegar.
For Gisela Bouvier, RDN, owner of B Nutrition and Wellness, vacations typically involves buffets, alcohol, and less physical activity. That’s why after she returns home, she limits carbs at night and supplements her diet with apple cider vinegar: “An hour before breakfast, I’ll dilute 1 tablespoon of ACV in 8 ounces of water. Since it contains prebiotics, it aids digestion and promotes healthy gut bacteria, so it helps keep you regular and fights bloating.” (Psst: Don’t miss these 6 other apple cider vinegar tonics.) As for limiting carbs, Bouvier says she eats complex carbs like fruits and whole grains during the day to give her energy but steers clear of them at night. “Cutting carbs slightly helps me lose any weight that I might’ve gained on vacation,” Bouvier explains. MORE: Is This Low-Carb, Low-Calorie Bread The Best Thing Ever?
They avoid takeout.
Thinking of ordering a pizza after you unpack your bags? Mandy Enright, MS, RDN, RYT, founder of Nutrition Nuptuals, thinks you should reconsider. “While on vacation, I’m usually at the mercy of restaurants, and their ingredients and portion sizes. So when I get home, I try to avoid dining out or ordering takeout for the rest of the week to reset my system,” Enright says. (Coming home to a bare kitchen? Try some of these 9 dinner ideas for when you desperately need to go grocery shopping.)
They take fiber supplements.
If you can’t get to the grocery store right away for fresh produce, consider popping a fiber supplement. “In addition to eating plenty of vegetables, a fiber supplement is my go-to,” says Liz Blom, RDN, a Minnesota-based nutritionist. (One to try: Renew Life Fiber Smart, $24, amazon.com.) “It helps me feel full while I’m transitioning back to a healthy eating schedule, and it helps my digestion get back on track. I’ll also drink more water—eight extra cups—to flush out the indulgences and the post-vacation bloat.” MORE: 6 Tasty Ways To Get More Fiber
