This is exactly what you have to do to lose half a stone in just two weeks – and you don’t need Mounjaro or Ozempic! Top Harley Street nutritionist KIM PEARSON reveals the simple way to get your body in shape fast

We’ve all come back from an over-indulgent trip abroad with a tighter waistband, feeling sluggish and bloated. It can be hard to avoid excess baggage after two weeks of French frites, Roman pizza and sugar-dusted piles of Spanish churros, after all.

But what if I told you the ‘holiday half stone’ is not an inevitable consequence of eating well abroad? That you can sample the tastiest foreign dishes and still fit into your shorts once you get home.

As a Harley Street nutritionist who has helped hundreds of people lose weight, I know that it’s perfectly possible to take a two-week break, enjoy delicious meals and not gain weight.

Better still, what if I said you could lose up to half a stone before you set off by incorporating elements of the local diet of your holiday destination into your every-day eating. Spend two weeks pre-holiday learning about the local cuisine – lose weight and improve your energy levels at the same time!

It’s such a fun way to prioritise your health this summer, lose weight, and discover a way of eating that’s delicious and easy to achieve. Whether the sunlounger’s on a gorgeous European beach or in your own back garden, just follow my plan and start now to feel your very best on it…

My simple diet rules:

Structure meals around a portion of protein (unprocessed, ideally organic, meat, fish, eggs, seafood, tofu, tempeh or high-quality protein powders), moderate amounts of healthy fats (olive oil, coconut oil, raw nuts and seeds and avocado), and plenty of veg and salad – aim for at least three servings per meal of the latter and fill half your plate with them.

Avoid sources of sugar. This includes adding sugar to food or drinks and sugary foods such as biscuits, cakes and chocolate. Honey and all syrups should be avoided too along with starchy carbohydrates such as bread, pasta, noodles and grain-based products.

No ultra processed foods. These are foods that come in a packet and contain more than five ingredients, including things you wouldn’t normally find in a home kitchen, such as preservatives, flavourings, colourings and thickeners.

Alcohol inhibits fat burning, even if your drink is not high in sugar, so avoid it in the two weeks before you travel. Not only will you lose weight, puffiness and water retention should subside too.

France: 

From the glamorous Cote D’Azur to the hustle and bustle of Paris, for decades French women have been renowned for their chic style and lean bodies, sparking the best-selling book French Women Don’t Get Fat.

Typically, the French eat smaller portion sizes than the Brits and have no qualms about leaving food on their plate. They also walk everywhere, so try to get your steps in both before and during your lovely fortnight in Brittany/ Provence/ the Dordogne.

Your two-week pre-holiday countdown: Only eat while sitting at a table. Put your fork down between every mouthful, stop eating as soon as you feel full, don’t snack between meals and aim for 10,000 steps a day.

Breakfast: Three egg omelette with added vegetables such as roasted Mediterranean veg (eg. peppers, red onions and courgette). Or… Plain full fat organic or coconut milk yogurt, fresh fruit and keto granola (instead of higher-carb muesli). Try Keto Hana (£5.20 for 300g hollandandbarrett.com).

If you want to stay fuller for longer, stir a serving of protein powder or collagen into the yoghurt to up the protein content.

Lunch: Salad niçoise dressed with a homemade vinaigrette using extra virgin olive oil Or… Ratatouille with grilled fish.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 courgette, chopped
• 1 red pepper, chopped
• 1 small aubergine, chopped
• 1 tin (400g) chopped tomatoes
• 1 tsp dried oregano
• Salt and pepper to taste
• Optional: fresh basil or parsley to finish

Instructions: Heat olive oil in a large pan. Add the onion and garlic and cook over medium heat for 2–3 minutes until softened. Stir in the aubergine, courgette, and red pepper. Cook for 5–7 minutes until softened. Add the tomatoes, oregano, salt and pepper.

Stir and simmer uncovered for 10–15 minutes until everything is tender and the sauce has thickened slightly. Served with a grilled or poached fish fillet and sprinkle with fresh herbs.

Dinner: Vegetable soup with a side salad dressed in olive oil and protein of your choice.

Or… Small steak (170g) or chicken breast with green beans and garlic mushrooms cooked in olive oil.

Your French holiday switch-ups: Stick with the French tradition of having a light breakfast with black coffee.

Dining out presents few problems, as most French restaurants will offer plenty of protein and veg choices. When it comes to pudding, order one for the table and have a bite each – or better still, swerve it altogether.

Your best alcohol option: Champagne! Dry, crisp and low in sugar.

Avoid: French bread, patisseries and pastries. Bread at the start of every meal and a croissant or two a day will do nothing for your blood sugar regulation. Ask for olives at the start of your meal and have a croissant as a one-off treat.

Spain & Portugal:

You could be heading for a cultural city break to Madrid, Barcelona or Lisbon or a beach adventure to the Algarve or Spanish costas – whatever you choose, holidays in Spain and Portugal make it easy to stick with delicious, healthy food.

A recent study found that The Atlantic Diet, typically consumed by people living in the north-western region of Spain and Portugal, resulted in significantly lower risk of chronic health problems.

More fish-heavy than the Mediterranean diet, it also includes carbs such as rice, potatoes and bread, though it’s worth keeping these to a minimum while you’re focussed on losing weight.

Your two-week pre-holiday countdown:

Breakfast: Low-carb Spanish-style omelette (made with cauliflower instead of potato).

Start by grating or finely chopping about 200g of cauliflower (roughly a third to half a small head) so it resembles small chunks of coarse rice.

Lightly steam or microwave it for 2–3 minutes then set aside.

In a medium non-stick frying pan, heat a tablespoon of olive oil over medium heat and gently sauté one small onion, thinly sliced, until soft and golden. Add the cauliflower and cook for another 4–5 minutes, stirring occasionally, until lightly browned and any moisture has evaporated.

Meanwhile, beat six eggs in a bowl with a generous pinch of salt and pepper. Pour the eggs into the pan with the cauliflower and onion, stir gently to combine, then reduce the heat to low and let the omelette cook undisturbed for around ten minutes, or until the base is set.

Finish by placing the pan under a hot grill for 2–3 minutes to set the top. Let it cool slightly before slicing. It’s filling, flavourful, and perfect for two low-carb portions.

Or… Plain organic yoghurt (or plain coconut milk yoghurt like Coconut Collaborative) with pomegranate, nuts and seeds. You can stir in a serving of protein powder or collagen to up the protein content if you wish.

Lunch: A bowl of gazpacho made from blended tomatoes, red pepper, cucumber, garlic, olive oil, sherry vinegar, and a pinch of salt. Follow with gambas pil pil: 150g prawns cooked in olive oil with garlic, chilli flakes, and a touch of paprika.

Serve them over a bed of sautéed courgette ribbons or a side of dressed leafy greens.

Or… Grilled or tinned sardines, green salad and an olive oil and lemon juice dressing

Dinner: Organic pork chop with seasonal vegetables.

Or… Cod with roasted vegetables. Line a baking tray with parchment. Chop a mix of Mediterranean vegetables (e.g courgette, red onion, cherry tomatoes, and bell pepper) and toss them with olive oil, sea salt, black pepper, and a pinch of dried oregano. Spread the veg on the tray and roast at 200C (180C fan) for 20 minutes. 

Then place cod fillets (one per person) on top, drizzle with a little more olive oil, a squeeze of lemon, and a pinch of paprika. Return to the oven for 12–15 minutes.

Your Spanish & Portuguese holiday switch-ups: Take advantage of tapas – Spanish and Portuguese small dishes. Start off by ordering two per person and only order more if you’re still hungry.

Locals, particularly the Portuguese, will often order one main course to share between two with plenty of salad and vegetables.

Your best alcohol option: Tinto de Verano – red wine, watered down with lemonade or soda water – is a popular Spanish drink. Avoid sugary lemonade and ask for soda water for the healthiest version.

Avoid: Churros – refined flour that has been deep fried, rolled in sugar then dipped in a sugary chocolate sauce, they’re high in sugar and inflammatory fats.

Italy: 

The romance of Rome and Venice, the glamour of the Amalfi Coast and the beauty of the Tuscan countryside – Italy has so much to offer as a holiday destination.

But it’s also the land of pizza, pasta, gnocchi and gelato. You might imagine it’s near impossible not to gain weight but – if you watch how the locals eat – you’ll see the key lies in consuming much smaller portion sizes than we are used to. Italians aren’t snackers either, sticking to three nourishing meals a day.

Your two-week pre-holiday countdown:

Breakfast: Uova al Pomodoro (Eggs in Tomato Sauce).

This is a classic Italian-style dish where eggs are poached or gently scrambled in a simple, garlicky tomato sauce made with olive oil and fresh herbs.

Or… 150g plain organic yogurt, seasonal fruit (try cherries or fresh figs) and a small handful of almonds. Stir a serving of protein powder or collagen into the yoghurt to up the protein content if you wish.

Lunch: Homemade chicken minestrone soup with pulses instead of pasta.

Or… Antipasta salad: rocket, cherry tomatoes and grated carrot, topped with olives, roasted red pepper and artichokes and a protein of your choice, eg. boiled eggs or tuna.

Dinner: Edamame pasta is as close to standard pasta as any of the alternatives get and high in protein too. Serve with a homemade tomato, garlic and basil sauce.

Or… Caprese salad: 2 x large beef tomatoes sliced, 125g mozzarella, drizzled with olive oil and sprinkled with fresh basil.

Your Italian holiday switch-ups: Do as the locals do and make lunch your biggest meal, opting for a lighter evening meal.

When it comes to pasta, Italians eat it as their ‘primi’ (first) course served in a small, starter size, with protein and vegetables or salad to follow.

Unlike at restaurant or takeaways in Britain, traditional Italian pizzas don’t contain dozens of additives and countless toppings. Opt for a simple margherita or share one and order a salad too.

With gelato, eat it in a pot instead of a cone and avoid syrup toppings. Choose a couple of flavours you’re really going to enjoy and have it after a meal.

Your best alcohol option: DRY prosecco – drier wines are typically lower in calories and sugar.

Avoid: Pastas in creamy, cheese sauces such as a carbonara – go for a tomato based one instead.

Turkey: 

A country with a rich history, a dramatic coastline and vibrant beach resorts, Turkey is now a firm choice with sunworshippers, culture vultures and foodies.

If you’re holidaying here, it’s easy to follow the principles of the Mediterranean diet, plus you’re also in the home of the kebab. Skewered, marinated, chunks of diced meat and vegetables cooked over an open flame are delicious, filling and healthy.

Your two-week pre-holiday countdown:

Breakfast: Shakshuka. Sauteed tomatoes (tinned or fresh) mixed with red peppers and a sprinkle of paprika in olive oil. Crack three eggs in the middle of the sauce and sprinkle with coriander.

Or… Smoothie. Blend one cup plain of unsweetened yoghurt (organic cows or coconut milk), 200ml cold water, half a peeled cucumber, a handful of fresh mint leaves, 1 tablespoon lemon juice, a pinch of salt, 1 scoop vanilla protein powder, and half a ripe avocado. Blitz in blender.

Lunch: Turkish fish stew – this can be batch cooked. Heat a tablespoon of olive oil in a large pan and gently sauté one finely chopped onion, a couple of minced garlic cloves, and a teaspoon each of smoked paprika and ground cumin.

Add a chopped red pepper and cook for a few minutes until soft. Stir in two chopped tomatoes (or a cup of tinned), a squeeze of lemon juice, salt, and a little chilli if you like heat.

Let it simmer for ten minutes, then add chunks of firm white fish such as cod or sea bass and simmer gently for another 5–7 minutes until the fish is cooked through and flakes easily. Finish with chopped parsley and serve with lemon wedges.

It’s warming, light, and full of Mediterranean flavour.

Or… Falafel, hummus and a mixed salad dressed in olive oil

Dinner: Sea bream or bass marinated in olive oil, lemon juice, garlic, and herbs, then grilled. Serve with a side of rocket salad and grilled courgette.

Or… Homemade baba ghanoush with salad and protein of your choice.

Ingredients:

• 2 medium aubergines
• 1–2 garlic cloves (crushed)
• 2 tbsp tahini
• Juice of 1 lemon
• 1–2 tbsp extra virgin olive oil
• Salt to taste
• Optional: Pinch of cumin or smoked paprika, chopped parsley, or pomegranate seeds for garnish

Instructions: Prick the aubergines a few times with a fork. Place on a baking tray and roast for 30–40 minutes at 220C (200C fan) until the skin is charred and the flesh is very soft.

Let the aubergines cool slightly, cut them open and scoop out the soft flesh. Discard the skin and let the flesh drain in a sieve for 10–15 minutes to remove excess moisture.

Add the aubergine flesh to a bowl or food processor with garlic, tahini, lemon juice, olive oil.

Your Turkish holiday switch-ups: Be sure to try a typical Turkish breakfast – a series of small dishes and bowls, mostly savoury, including olives, baked eggs, tomatoes, cucumber and roasted vegetables.

Your best alcohol options: Sample some of the local white wines. Narince is a popular grape in Turkey, similar in taste to a Pinot Grigio, and low in sugar. Add soda water and ice for a refreshing drink that will help you stay hydrated in the heat.

Avoid: Baklava. Typically, a quarter of which is sugar. If you do indulge, stick to one or two small pieces at the end of a meal, rather than polishing off a plateful. Moderation really is key.