Heading out for summer vacay? Naturally, there are some things you’ll want to pack—including your fave HUM supplements—while other things—like cravings—are best kept behind. Of course, vacation is a prime time to let loose and enjoy yourself, new flavors and foods included. But in case you want to indulge in moderation and not stray too far from your weight and wellness goals, you’ve come to the right place.
No matter where your travels take you this summer and beyond, heed the following dietitian-approved tips to keep your cravings at bay successfully.Get ready to boost your natural GLP-1 levels, soak up the sun, and say goodbye to those cravings while you are OOO this summer.
3 Vacation Hacks that Will Have Your Cravings on OOO
1. Prioritize Protein
Protein is a tried-and-true all-star to tame even the gnarliest cravings. As such, you’ll want to load up on this satiating macronutrient at each meal, but most importantly at breakfast. (Yes, even those of you who typically rely on coffee or matcha alone as your sole source of morning sustenance.)
“Researchers have found that high protein breakfasts will keep you fuller and reduce cravings later in the afternoon and evening,” says Romy Nathan, MPH, RDN, dietitian and owner of Romy Nathan Nutrition Consulting in Northern Virginia. Your best bet is to aim for at least 20 grams of protein per meal, yet ideally closer to 30 grams.
To get your fix at your morning meal, she offers the following examples of high-protein breakfasts:
- 2 egg omelet with 1 ounce cheese, vegetables, and a whole grain English muffin
- 2 eggs, 1/4 cup black beans, salsa, and avocado slices in a corn tortilla
- 1 cup of Greek yogurt, 1/4 cup of granola, and fruit
- 3/4 cup cottage cheese with fruit, 1 tbsp nuts, and whole grain toast
“Whether eating at a breakfast buffet, restaurant, or cooking in your Airbnb, these options will help meet your protein needs,” says Nathan.
P.S. You’ll see that these brekkie options also pack fiber: another power player to keep you full and silence cravings.
2. Plan Your Snacks and Pack Your Supplements
Planning your meals and snacks ahead of time is another foolproof hack to curb cravings while you’re OOO. “When we are hungry or have drops in blood sugar, food cravings increase,” Nathan explains. “Pack snacks to keep from getting too hungry in between meals.”
Aim to stop by a local grocery store upon arrival. Nathan’s top picks for healthy and satiating travel snacks include:
- Nuts and dried fruit
- Hummus and veggies
- Whole wheat crackers and cheese sticks
Again, you’ll see these RD-vetted options combine protein and fiber. Consider the pairing to be the dynamic duo to please and appease your hunger cues for each and every meal and snack.
Next, for extra credit, it’s wise to pack your supplements. Flatter Me Fiber, HUM’s natural GLP-1 booster, goes above and beyond to curb cravings, boost levels of the famed fullness-signaling hormone, and promote digestive regularity. Simply mix it into water and sip daily. Best of Berberine also offers natural GLP-1 support while promoting healthy glucose levels and a healthy gut microbiome.
3. Rest and Recover
No matter if you’re partying it up or unwinding and relaxing, make it a priority to get enough shuteye each night while traveling. Vacation often comes with changes in time zones or altered sleep schedules, says Nathan. However, getting your circadian rhythm on track is crucial not only for your energy levels and overall sense of well-being but also for your hunger cues.
She cites a 2018 study in the journal Appetite, which found that a lack of sleep may induce cravings for less-than-healthy foods such as sweets and foods high in fat.
It may be in your best interest to adjust your internal clock ahead of time if you’re traveling across distant time zones. Moreover, aim to recalibrate to your destination’s time zone once you arrive, even if that means forgoing a midday coffee or sleeping or waking earlier than feels normal.
Travel Wellness Hacks FAQs
1. How can I manage my weight while traveling during summer vacations?
Summer travel often involves indulgent meals and less structure. To support weight management, focus on prioritizing protein in your meals, which can help control appetite by boosting GLP-1, a hormone that promotes feelings of fullness. Bring protein-rich snacks like jerky or protein bars, and aim to include lean protein in meals when dining out.
2. Why is rest important for weight management during summer travel?
Travel can disrupt your sleep schedule, but getting adequate rest is essential. Good sleep helps regulate appetite hormones, including GLP-1. Prioritize rest to avoid unnecessary snacking and to keep your metabolism working efficiently.
3. Can staying hydrated really impact my appetite while on vacation?
Yes! Dehydration can sometimes feel like hunger. Drinking plenty of water, herbal teas, or electrolyte-rich drinks can help keep GLP-1 levels supported and curb mindless snacking, making it easier to maintain weight goals while traveling.
The Takeaway on Cravings, GLP-1, and Summer Travel
Just because you’re going on vacation doesn’t mean your diet needs to take a hit. This applies to both ends of the spectrum (read: fully restricting what you eat or throwing your healthy eating plan out the window).
With a bit of preparation, knowing what foods and nutrients to prioritize, and the right supplements in your arsenal, it’s not only possible but very much probable to strike a healthy balance and enjoy your vacation sites, bites, and all to the fullest.
