Weight Gain During the Coronavirus Quarantine
One of the problems that’ll likely occur with the coronavirus quarantine is the modification of our bodily composition. During this period, our physical activity decreases and it takes our energy expenditure with it. Thus, it’s essential to adapt our diets to this new quarantine situation to avoid damaging our health with weight gain during the coronavirus quarantine.
In this article, we’ll offer some strategies to avoid gaining weight despite being confined at home. Don’t miss them!
Intermittent fasting: avoid weight gain during the coronavirus quarantine
This diet is very effective when it comes to improving the body’s composition, as stated in an article published in the Clinical Nutrition ESPEN journal.
One possibility could be to skip breakfast, always under the supervision of a nutritional professional. Breakfast is likely to include processed, sugary and low-quality foods. For this reason, skipping breakfast will cause a significant reduction in your total weekly calorie consumption.
On top of that, fasting early in the day involves a series of hormonal compensation mechanisms that stimulate fat burning. Because of the lack of carbohydrates, the body prioritizes fatty acids as primary energy molecules.
First, it uses those that circulate in the blood plasma; then, it makes use of those stored in fat deposits.
The best way to start intermittent fasting is by following a 16/8 protocol. However, this is something that you should discuss with a nutritionist; you can do it in a virtual consultation, for example. The goal is to avoid taking measures that put your health at risk.
Avoid buying processed products
A quarantine limits the number of times we can leave the house. Therefore, the availability of food seriously decreases. Hence, a good strategy may be to not buy any processed products.
By following this guideline, we’ll avoid falling into temptation and including empty calories in our daily diets. During this time, it’s best to focus on fresh foods that are rich in nutrients and have a low caloric density. On the contrary, we must avoid the intake of processed and sugary products, which also tend to lack micronutrients in their composition.
To improve the control over our appetites and satiety mechanisms, it’s beneficial to include some whole grains or cereal in your diet. Oatmeal is a great example. There are clinical studies that support the effect of oats on the satiety mechanism, which reduces the need to snack in between meals.
Carbs: avoid weight gain during the coronavirus quarantine
The function of carbs is fundamentally energetic. Since our caloric needs will decrease during the coronavirus quarantine, one way to adjust the energy balance is to perform a partial carb restriction.
Starting a keto diet can be excessively hard for certain people. If you’re not used to it, its side effects during the first days can certainly make you discard the idea of staying on track.
However, optimizing your carb intake may be enough to limit your calories without too much effort. Avoid choosing foods that contain this macronutrient in all of your meals; eating them once a day is enough. Always go for the whole grain and low glycemic index options.
Make proteins and fats your priority instead. Consuming fruits and vegetables is also essential. Thanks to their micronutrient content, they ensure the proper functioning of the immune system.
Considerations to avoid weight gain during the coronavirus quarantine
It’s essential to avoid changes in your body composition during the quarantine period. Gaining weight could be harmful to your health, that’s why it’s a consequence that we must avoid.
Therefore, it’s important to carry out a series of strategies to optimize your nutrition and avoid falling into a hypercaloric diet.
Fasting can be an effective solution to this problem. Be especially careful with your carb intake and always prioritize the consumption of fruits and vegetables. Optimizing the intake of antioxidants and vitamins will help us to stay healthy and strengthen our immune systems.
Also, try to stay active as much as possible. One option is to reserve a space to practice some type of exercise on a daily basis, even if it’s at home and without gym equipment. Do everything you can to stay healthy and well during the coronavirus quarantine.
- Santos HO., Macedo RCO., Impact of intermittent fasting on the lipid profile: assessment associated with diet and weight loss. Clin Nutr ESPEN, 2018. 24: 14-21.
- Rebello CJ., O’Neil CE., Greenway FL., Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev, 2016. 74 (2): 131-47.