How To Do Intermittent Fasting on a Cruise Vacation

I LOVE CRUISING so when I reached my weight loss goals with fasting, I needed to figure out FAST how to do Intermittent Fasting on a Cruise!

In 2021, at 45 years old, I successfully lost 46 pounds in 4 months with intermittent fasting. Since reaching my goal weight, I have gone on five different cruise vacations with my family. And, guess what? I’ve been able to maintain my weight loss after returning from each of them.

In this post, I’ll share with you the exact intermittent fasting schedule and cruise control diet strategies that I use to maintain my weight loss while still enjoying every EVERY SINGLE SECOND of my cruise vacation.

Why Intermittent Fasting on a Cruise?

Intermittent fasting on a cruise vacation can be a game-changer for maintaining your weight while still having a blast on your vacation. Let’s dive into 3 huge benefits of intermittent fasting while cruising.

• First, intermittent fasting gives you the opportunity to manage your weight while indulging and enjoying, pizza, ice cream, and other yummy treats, without the guilt. By choosing specific eating windows, you can enjoy the delicious cruise cuisine without overindulging and by limiting your eating window, you can easily manage your calorie intake and prevent weight gain.
• Next, fasting improves digestion, which can help reduce bloating and discomfort, which often occurs when trying new foods on vacation.
• Finally, intermittent fasting also enhances energy levels. Without feeling like you need a mid-afternoon nap, you’ll have more time and energy to enjoy all of the fun activities on the cruise ship, like dancing, swimming, playing bingo, or exploring new ports!

Choosing Your Cruising Fasting Window

When choosing a fasting window on a cruise, think about your preferred daily vacation schedule and the meals you want to enjoy throughout the day. I think the easiest way to do this is to first, choose the one meal that you’d like to skip each day. I don’t particularly enjoy breakfast, and since it backs up to eight hours of fasted sleep, I find that skipping breakfast each day is the easiest fasting schedule for me.

While I’m on a cruise vacation, I simply stick to a 16:8 intermittent fasting schedule and eating plan. I usually take my first bite of food between 1:00-2:00 pm each day. Then, I enjoy a full 8-hour window of time filled with delicious food and drinks. Finally, around 9:00 pm, I close my eight-hour window with a very satisfied tummy and begin my next fasting period. It really is as easy as that!

What “Clean Drinks” are Best During Fasting Periods?

During my cruising fasting periods, I keep it “clean” just like I do when I follow my regular OMAD intermittent fasting schedule at home. I stay comfortable and hydrated by sticking to the four best “CLEAN” intermittent fasting drinks including: BLACK COFFEE, WATER, PLAIN SPARKLING MINERAL WATER and UNFLAVORED TEA.

It’s really important to stick to these four drinks ONLY during your fasting windows so that you don’t spike your insulin levels and possibly disrupt the incredible weight loss and health benefits that are connected to fasting clean.

Best Foods and Drinks During Cruising Eating Windows

I absolutely believe cruise vacations are meant for indulging, which is why that is exactly what I do when I’m on a cruise. I don’t count calories, worry about being in a caloric deficit and I never deny myself. If I want the peanut butter pie or the double chocolate fudge mousse – I have it.  I truly do eat (and drink) whatever I’m in the mood for – during my eating window, of course.

Best Cruise Foods – Eating Window

Although I allow myself to splurge, I also practice intuitive eating. I’m very aware that certain foods and drinks make my body feel much better than others, therefore, although I don’t stress about it, I am more mindful about what I do choose to consume while cruising.

I try to choose nutrient-dense foods that are high in protein, lower in carbs, and desserts that include healthy good fats. These healthy food options help control my sugar cravings while keeping my energy levels high. Additionally, these types of foods help me to feel more comfortable and satisfied as I sail through my 16 hours of fasting.

Best Cruise Drinks – Eating Window

Are you wondering if you can still enjoy a glass (or two) of wine in the grand dining room and a few fruity cruise cocktails by the pool? I’m here to assure you that there is absolutely a way to make intermittent fasting and alcohol work while you’re on vacation.

Now, I am definitely not suggesting that you go “balls to the wall” with the drink package and chug anything and everything you want just because you’re on vacation. If you do that – there will definitely be some serious consequences – both health and weight related.

Should you choose to consume alcohol on your vacation, it is important to be smart about it. Here are 6 tips for drinking alcohol while trying to avoid stubborn belly fat and unwanted vacation weight gain:

1. CHOOSE LOWER-CALORIE OPTIONS like wine, light beer, or clear spirits with calorie-free mixers.
2. PRACTICE MODERATION AND PORTION CONTROL – Set a limit on the number of drinks you’ll have to avoid excessive calorie intake.
3. AVOID SUGARY MIXERS – Opt for club soda, sparkling water, or a splash of lime instead of sugary mixes.
4. BE MINDFUL OF PORTION SIZES – Stick to standard servings and avoid oversized or extra-strong cocktails.
5. ALTERNATE WITH WATER – Drink water between alcoholic beverages to stay hydrated and control consumption.
6. DO NOT BREAK YOUR FAST WITH ALCOHOL – Oh goodness, this is a real recipe for disaster. Just trust me on this one – lol. Eat a little food before you begin your happy hour.

More Weight Maintenance and Intermittent Fasting on a Cruise Tips

Cruising while maintaining your weight doesn’t have to be difficult. Here are 7 more tips to help you stay fit while sailing!

• Pack a reusable water bottle that you can easily refill and carry with you around the ship. It’s also a great idea to pack plenty of nutritious, on-the-go weight loss snacks. When you’re in need of an afternoon snack, delicious KETO KRISP and think! KETO Protein Bars are perfect choices.
• Don’t forget to pack WORKOUT CLOTHES so you can take advantage of your cruise ship’s fitness center. Plan on setting aside 30 minutes each day to squeeze in a short workout routine or an easy walk or run on the treadmill. I often bring this super cool TRAVEL WATER KETTLEBELL when I cruise. It’s easy to pack and a great way to burn some extra calories fast.
• Stay active around the ship with plenty of non-food fun activities.  I use my trusty APPLE WATCH SE to track my activity and set a (400 by 4) goal to burn 400 calories by 4pm each day.
• A lot of people find that using an intermittent fasting app, that connects to your watch or phone is helpful for tracking your fasting hours each day. CLICK HERE to discover 5 of the Best Free Tracking Apps for intermittent fasting.
• Don’t forget to bring some Bragg travel-sized Apple Cider Vinegar and take 1-2 diluted tablespoons of ACV when you’re ready to break your fast for the day. You can read about all of the benefits of intermittent fasting and ACV RIGHT HERE.
• For your last meal of the day, try to eat something that includes some protein and healthy fats. Making this the last thing you eat can really help make your upcoming fast into the next day much easier.

AND… THE BIGGEST TIP OF ALL!

• Finally, do yourself a big favor and DO NOT WEIGH YOURSELF FOR TWO WHOLE WEEKS after returning from your cruise. Just simply get back on track with your regular intermittent fasting routine once you get home and you’ll be back in the fat burn zone before you know it.

BON VOYAGE

There you have it! Intermittent fasting on a cruise can be an incredible way to enjoy your vacation while staying on track with your weight and health goals. By choosing a fasting window, making smart food and drink choices, and staying active, you can savor all the delicious meals, without any of the guilt.

So, go ahead – pack your bikini and grab your favorite sunglasses because you’re ready to have a total blast on your next adventure at sea. Happy Cruising, my fasting friend!🚢🌞🍽️

How To Do Intermittent Fasting on a Cruise Vacation

Thanks so much for choosing to spend part of your day reading my content. I appreciate YOU very much. Good luck to you and have a truly BLESSED and BEAUTIFUL Day!

If you’d like to learn more about losing weight and getting healthy with intermittent fasting, you can check out my Intermittent Fasting and Weight Loss Masterclass RIGHT HERE!

Jen