30 Jun How to Reverse Type 2 Diabetes While Staying Low Carb on Holiday
If you’re learning how to reverse type 2 diabetes, a low-carb lifestyle can make a huge difference. But what happens when you go on holiday? Travel can be full of tempting foods, busy days, and unexpected challenges — but with the right mindset and preparation, you can still enjoy yourself without losing progress on your health journey.
Here’s how to stay low carb on holiday while keeping your blood sugar stable, boosting your confidence, and staying on track toward reversing type 2 diabetes.
Why is staying low carb important for reversing type 2 diabetes?
Type 2 diabetes is closely linked to blood sugar and insulin resistance. Eating fewer carbs helps stabilise blood sugar levels and reduces insulin spikes, which can support the reversal process. Holidays don’t have to derail your progress — they’re simply an opportunity to practice flexibility while keeping your health goals in mind.
How can you plan ahead for a low-carb holiday?
Research restaurants and local cuisines before you travel. Some cuisines are naturally low-carb friendly:
- Greek & Mediterranean – grilled meats, seafood, fresh salads.
- French & Spanish – meat, fish, and vegetable-based dishes.
- Asian – avoid noodles/rice and focus on stir-fries with protein and vegetables.
- British & American – skip fries, bread, and pasta; order meat with veggies or salad instead.
What are the best low-carb snacks to pack?
Bringing your own snacks is one of the easiest ways to stay on track. Try:
- Nuts and seeds
- Cheese sticks
- Beef jerky or biltong
- Dark chocolate (in moderation)
How do you make smart low-carb choices when eating out?
When dining out:
- Choose grilled meat, fish, or poultry.
- Swap chips, bread, or rice for salad or steamed vegetables.
- Avoid fried or breaded foods.
- Ask for sauces and dressings on the side (many hide sugar and carbs).
Are there local foods that support type 2 diabetes reversal?
Absolutely! Many traditional dishes are naturally low carb:
- Mediterranean kebabs, seafood, and fresh vegetable dishes.
- Middle Eastern mezze with grilled meats and salads.
- Asian stir-fries with vegetables and lean proteins.
How does hydration and alcohol affect type 2 diabetes?
Staying hydrated is key to blood sugar control. Carry a refillable water bottle and sip throughout the day. Be mindful of alcohol: many drinks are loaded with sugar and carbs. Safer options include:
- Dry wine
- Spirits with soda water or sugar-free mixers
Keep alcohol moderate to support your health.
Should you allow flexibility on holiday?
Yes! Flexibility helps you avoid the “all or nothing” mindset. Here are some approaches you can try:
- 80/20 rule – stay low carb 80% of the time, allow 20% for small indulgences.
- Cheat days – align these with excursions where healthy options may be limited.
- Half-week low carb – choose certain days to be stricter, others to be more relaxed.
How can portion control and mindful eating help?
If you do indulge in carbs, smaller portions and mindful eating can help minimise blood sugar spikes. Eat slowly, savour the flavours, and stop when you feel satisfied. This lets you enjoy treats without overdoing it.
How do you get back on track after holiday indulgences?
It’s natural to enjoy more food on holiday, but you can quickly reset when you get home:
- Pick a clear restart date so you feel committed.
- Revisit your goals and remind yourself why reversing type 2 diabetes matters.
- Hydrate well to flush your system.
- Plan and prep meals for the week so you’re ready with healthy choices.
- Don’t dwell on guilt — holidays are about balance, not perfection.
What resources can help you learn more about reversing type 2 diabetes?
If you’d like to go deeper, here are some free resources from Dr Nerys:
Final Thoughts
Reversing type 2 diabetes is a journey — and holidays don’t have to set you back. By planning ahead, making smart choices, and allowing flexibility, you can enjoy your time away while still protecting your health. Remember, the goal isn’t perfection, but consistency over time.