You need to eat at least four times a day, but at the same time significantly reduce the calorie content of the diet.
The quarantine, according to the most optimistic forecasts, will last at least two more weeks. And when you sit at home all the time, your feet themselves carry you to the refrigerator. And here the risk is not only to stop getting into summer dresses – there is a possibility that we will stop going through the door by the end of self-isolation. And even if you go in for sports, do exercises, and hang a barn lock on the refrigerator door, it still will not help.
The only thing that remains in this situation is to eat properly, taking into account the changed lifestyle. Diet guidelines for those in quarantine or self-isolation have been developed by the Federal Research Center for Nutrition, Biotechnology and Food Safety.
“Eat more often and in small portions,” advise the center’s experts. “Divide your daily menu into three main meals and 1-2 snacks.”
At the same time, the daily calorie intake for couch potatoes should not exceed 1800 kcal per day. Better yet, reduce it to one and a half thousand. The proportions of BJU (proteins – fats – carbohydrates) in the recommendations are as follows: 75 grams, 65 grams, 190 grams.
For comparison: the optimal daily allowance for a healthy adult man is 2500 kcal / day, and for a woman – 2000. But this is at a “normal” time.
To exclude from the diet, doctors recommend primarily “food waste”: fast food, chips, soda. It is also worth reducing the amount of sugar, flour confectionery, sausages and other smoked meats, fatty cheeses and meats, as well as mayonnaise.
What then to eat? Experts recommend including more vitamins and low-calorie foods in the menu. So, in the list of healthy products, whole grain or bran bread, milk and dairy products with low fat content, lean meats, poultry, fish (the latter must be eaten at least twice a week), fresh vegetables and fruits, vegetable oils, eggs.
“In addition, you need to take vitamin and mineral complexes throughout the day,” advise the nutrition center experts. “And drink at least 2 liters of water a day.”
Sample menu
Breakfast
Porridge or omelet, cottage cheese casserole, cheese cakes, boiled eggs, cottage cheese (of course, not all at once, to choose from). Additionally fresh vegetables and fruits. Drinks: tea, coffee, cocoa.
Lunch
Nuts, fruits, cheese. Drink with juice.
Dinner
The first hot dish, a dish of meat, poultry or fish with a side dish, fresh vegetables. Drinks: juice, compote, jelly.
Afternoon snack
Fresh fruits, dried fruits. Drinks: rosehip infusion, compote, jelly.
Dinner
Meat or fish dish with a side dish (cereals, vegetables). Fresh vegetables. There is only one drink: tea.
At night
A glass of kefir or yogurt.
Head of Scientific Information and Education, School of the Ideal Body #sekta
“The diet quarantine is no different from ordinary life: the basis of your menu should not be industrial semi-finished products, sweets, snacks, fast food. There are no surprises here. It is worth mentioning separately about coffee, strong tea and alcohol: the substances in their composition affect the work of the brain and mood. Many are now quite alarmed even without “helpers”. The best contribution to mental stability is to limit or eliminate these drinks in the diet. Drink water! It will also have a good effect on the skin.
In the conditions of self-isolation, the level of physical activity has significantly decreased, so now it is worthwhile to carefully plan your diet and choose healthy foods. The key to success is a balanced, varied and regular diet.
Eat plenty of vegetables, herbs, and fruits. Try new grains and whole grains. Experiment with protein sources: poultry, fish, meat, dairy, eggs, legumes. And don’t forget about healthy fats: oils, nuts, seeds. “