• Robert Karpathios

Self-Isolation Nutrition Tips

More time spent at home = more time to binge eat while watching Netflix 🍕🍦🍫


Trust me, I've been there and I totally get it. In fact, just the other night I polished off half a tub of Ben & Jerry's iced cream while watching Netflix.


Here's why I didn't feel guilty...


I'm following a strict set of guidelines during our time at home to ensure I remain on track with my goals and ultimately, 100% guilt free.


Here are the exact set of guidelines I'm currently following:


PHYSICAL ACTIVITY EVERY DAY


Whether it's a home workout, or a 90 minute nature walk, Jessica and I are doing things each and every day to stay active and replace the output we'd normally achieve at work.


START EATING LATER IN THE DAY


Wait until late morning or early afternoon to eat your first meal. This will allow you to save on calories. Let's say you normally eat a meal at 8am, 12pm, 5pm, and snack at 9pm. By eliminating your 8am meal, you're simply consuming fewer calories by the end of the day.


SNACK OFTEN ON RAW VEGGIES


Raw veggies are an absolute hidden gem. Not only do they fill you up fast due to their high fiber content, they are also extremely LOW in calories. This is the perfect combo for staying full and managing calories.You could literally eat an entire bag of baby carrots and have nothing to worry about.


EAT PROTEIN WITH EVERY MEAL


Protein keeps us feeling full, supports the growth and repair of muscle, and burns more calories during digestion than any other macronutrient. For these reasons, make sure that every meal contains a healthy dose of lean protein. For a complete list, click here.


LIMIT ALCOHOL TO WEEKENDS ONLY


With excessive home-time and added stress, it's SO easy to grab that beer or pour that glass of wine. After all, we have nowhere to go and nothing but time! Trust me when I say this: those calories add up FAST. Much faster than you think. Limiting your alcohol intake to 1-2 drinks on Friday or Saturday evening will ensure you're not mindlessly consuming liquid calories. For mixed drinks, be sure to mix with calorie-free options such as club-soda, flavored sparking water, or calorie-free pop.


LIQUID CALORIES ARE NOT YOUR FRIEND


These little buggers are fierce. They taste great and add up fast. Here's my list of favorite calorie-free or very low-calorie beverages:

  • black coffee

  • tea

  • flavored sparkling water like Perrier

  • Coke ZERO

  • Schweppes ZERO


STICK TO A ROUTINE


Boredom breeds eating. Stick to a routine and schedule your meals when you would normally eat. Even filling some dead time with stretching, a walk around the block, or facetime with a friend can be enough to keep your mind off the fridge.


Stick to these guidelines and stay committed, you'll thank yourself when things get back to normal. You got this.


This post is pulled from my new Facebook community - The True Strength Nutrition Academy.


If you're interested in objective, evidence-based nutritional education, join me along with our 160+ members and set yourself free from fat diets, gimmicks and misinformation. There's no time like the present to take control of your relationship with food.


Join here.


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