Yes, summer is here, well it’s been here for a while in Malta of course and although it starts earlier here, contrary to popular belief it’s not summer all year round (thankfully), personally I like the changing of the seasons. The schools have broken up in the UK - six weeks seems a long time but console yourself with the fact that it’s three months here in Malta - crazy right? It’s the heat you see, maybe one day all schools in Malta will be equipped with air conditioning and then the holidays could be shorter, helping working parents to navigate the holidays a little easier. Of course if you’re a teacher perhaps that thought is not a happy one! Still three months, that’s a quarter of a year and of course there are also many other holidays!!!
I am at a stage in my life now where I invest time in myself, my health and well-being. I have found that Intermittent fasting (IF) works well for me, I started it primarily for health reasons - and as a bonus it helps to regulate my weight. I have been including it as part of my every life now for a number of years. So for this blog I have asked Susan Stewart, who has guided me through it over this time, to write something for me and it is appropriate for the season, should this be of any interest to you please reach out to Susan directly honestly she’s so lovely. Details at the bottom of the article.
Navigating Summer Holidays Whilst Intermittent Fasting: Embrace Flexibility and Downtime Without Guilt
Summer holidays are a time for relaxation, travel, and indulgence. For those practicing intermittent fasting (IF), the season can present unique challenges. Balancing your health goals with the desire to unwind and enjoy new experiences is key. Here’s how to navigate your summer holidays while maintaining your intermittent fasting routine, all while allowing yourself the flexibility and downtime you deserve—guilt-free.
Understanding Intermittent Fasting
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. Popular methods include the 16/8 method (fasting for 16 hours and eating during an 8-hour window). IF is praised for its health benefits, including weight loss, improved metabolic health, and enhanced mental clarity.
Embrace Flexibility
Adjust Your Eating Window
When traveling, especially across time zones, adjusting your eating window can help you stay on track. If you're used to eating between noon and 8 PM, you might shift this window slightly to accommodate new schedules. The goal is to find a balance that works with your holiday activities.
Plan for Occasional Indulgences
Holidays are a time to enjoy life’s pleasures. Allow yourself the occasional indulgence without guilt. If you want to try the local cuisine or have an ice cream by the beach, a glass of wine, go for it. Enjoying these moments can enhance your holiday experience and make your fasting routine feel less restrictive.
Practical Tips for Fasting on Holiday
Research Your Destination
Understanding the local food culture and typical mealtimes at your destination can help you plan your fasting schedule. Knowing when and what you can eat helps in preparing for your fasting and eating windows.
Pack Nutritious Snacks
Having a stash of healthy snacks such as nuts, seeds, dried fruits (check they’re not glucose coated), can be a lifesaver. These travel-friendly options can tide you over until your next meal and help you make better food choices.
Stay Hydrated
Hydration is crucial, especially in the summer heat. Drink plenty of water. Black tea, green tea and black coffee during your fasting periods. Staying hydrated can help manage hunger and keep your energy levels up.
Prioritize Health and Well-being
Choose Nutrient-Dense Foods
When you break your fast, opt for nutrient-dense foods that fuel your body. Fresh fruits, vegetables, lean proteins, and whole grains will keep you satiated and energized. Summer is perfect for enjoying seasonal produce and light, refreshing meals.
Incorporate Physical Activity
Summer holidays are ideal for staying active. Engage in activities like swimming, hiking, beach volleyball, or walking tours. Physical activity not only enhances your holiday experience but also supports your fasting goals by regulating appetite and boosting energy.
Listen to Your Body
Pay attention to how your body feels during your fasting and eating periods. If you feel fatigued or unwell, it might be time to adjust your fasting approach. Your well-being is the top priority, and intermittent fasting should enhance your health, not compromise it.
Manage Social Situations
Communicate Your Routine
If you’re traveling with family or friends, let them know about your intermittent fasting routine. This can help manage expectations and make it easier to coordinate mealtimes that work for everyone.
Enjoy the Experience
Holidays are meant to be enjoyed. Don’t let the structure of intermittent fasting overshadow your experience. Flexibility and enjoyment are essential for a sustainable fasting practice. Allow yourself to fully engage in the holiday spirit without guilt.
Embrace Downtime Without Guilt
Balance and Moderation
It’s important to remember that intermittent fasting is a long-term lifestyle choice, not a strict diet. Balance and moderation are key. Allowing yourself to relax and occasionally break from your routine can actually help you return to it with renewed motivation and vigor. You will find when you get home any extra ‘weight’ you may have gained releases really quickly.
Practice Self-Compassion
Be kind to yourself. It's normal to deviate from your fasting routine during holidays. What matters is how you manage these deviations and return to your routine afterward. Practicing self-compassion and understanding that it's okay to enjoy your holidays fully is crucial for your mental and emotional well-being.
Navigating summer holidays while intermittent fasting is entirely possible with some forethought and flexibility. By planning ahead, staying hydrated, choosing healthy foods, and staying active, you can maintain your fasting routine and fully enjoy your holiday. Remember, intermittent fasting is a tool to enhance your health, so use it in a way that supports your lifestyle and well-being. Embrace flexibility and downtime without guilt and make the most of your summer holidays. Happy holidays!
Susan Stewart, health coach and author of Intermittent fasting - No Diets Involved - contact at susan@intermittentfast.co.uk, Facebook - https://www.facebook.com/susan.stewart.167, current one to one programme - http://www.intermittentfast.co.uk/reclaimyourlife
Whatever your summer looks like have a good one, remember to take time out for yourself, take it easy and do things that make you truly happy.
Remember you can't pour from an empty cup!
Until next time…..
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