Brave New World
Well here we are. Locked down with “Stay at Home” orders from the Governor along with most of the country. There are certainly many more problems going on in the world to focus on over whether or not we pounded down that bag of Doritos while binge watching Netflix. It’s hard to get worked up over maintaining your macros when the world as we know it has changed dramatically and may never look the same. We’re at a turning point in our history, like the bombing of Pearl Harbor, the assassination of JFK and 9/11, years from now we will look back at this time and we’ll always remember where we were when it happened and we’ll remember the folks that we lost during the Coronavirus Pandemic of 2020. We’ll all have stories of heartache, stories of tragedy, stories of loss, stories of heroism and stories of triumph. The latter have yet to be written… but they’ll be written.
In the meantime, we endure… we endure the economic shutdown, the rampant unemployment, the terrifying news feed, endure the utter helplessness of not having a suitable weapon to combat this virus… all we can do is self isolate, keep social distance and try to minimize the damage. Stay strong people…. This too shall pass!
Keto on Quarantine
In an earlier post we explored how to “Keto on the Go“…. staying low carb while traveling across the country. In an out of hotels, eating in restaurants, diners & drive thru’s while on the go. Let’s take a look at what staying low carb looks like when we’re “staying home”.
Right off the bat there are distinct advantages to staying home for maintaining a low carb lifestyle. First, you most likely are preparing meals at home. I know that there’s take out and delivery, and we need to support the restaurant industry, but no one orders out every day, especially in an uncertain economic climate (Plus, how many times can you eat Dominos?). Time? We’ve got plenty of time to prepare meals now… today’s special was Instant Pot Keto Smothered Pork Chops recipe from Stacey @ BeautyandtheFoodie.com
Here’s the Macros
Nutritional Data: Serving Size: 1 Pork Chop (5.6 ounces), Amounts per Serving: Cal: 481, Carbs: 6.7g, Fiber: 2.4g, Fat: 32.6g, Saturated Fat: 11g, Protein: 39.6g, Sugars: 1g, Sodium: 422mg.
This also had 8g of fiber for those of you counting net carbs this meal would be 13 net carbs.
This was spectacular, the boneless pork chops melting in your mouth, the meat so tender that you didn’t need a knife to cut it. Those of you doing the math above see that I had two pork chops… don’t judge, I was hungry and these people I’m locked away with are driving me crazy!
That brings up another concern. With so much time being spent within the confines of our home, no sports, no work… just the internet, Netflix and the kitchen…where all the food is at. No matter what you eat, Keto friendly or not if you eat enough it can upset your weight management goals. So what’s the plan, what’s the…..
What is Intermittent fasting?
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It has nothing to do with what foods to eat, but rather when you should eat them. There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods. Most people already “fast” every day, while they sleep. Intermittent fasting can be as simple as extending that fast a little longer
Step one of the plan is to simply decide to fast, intermittently. This strategy has become all the rave in the weight loss world, but it’s really not a new concept. Don’t eat in between meals…your mom has been telling you that since you could reach the cookie jar. Can hear some of you already saying…” Well heck Mr. Keto Bandeeto, if I could do that there wouldn’t be a problemo, would there?”… I agree, overly simple and not that easy to do, especially sitting in front of the TV every night binging on Taco Bell commercials. During the lock down I’m employing an alternate day intermittent fast.
Black Coffee with sugar free sweetener. Stevia in this case. Hot or cold. One go to favorite is to refrigerate black coffee overnight and in the morning add (2) stevia packets, a pinch of Vanilla
extract or a teaspoon of sugar free syrup and mix in a blender. The coffee whips up into a froth reminding me of a Starbucks Nitro Cold brew or a Guiness Stout… give that one a try. Typically, one 18oz coffee, sometimes two…. but nothing else until 12pm noon
12pm – 8pm
This is the feeding window. I’m following a low carb lifestyle, but this can be incorporated with any lifestyle. By restricting time rather than calories (or even carbs), there’s less of a sense of being on a diet, because during the feeding window in intermittent fasting it’s basically Game On. During your feeding window, you typically will have 2 meals (lunch & Dinner) and a snack…all’s fair until the window closes. This is not to say that you want to re-create a Man vs. Food episode here and scarf down a hamburger the size of a footstool… just eat until satiated. Don’t walk away hungry but eat sensibly.
8pm to morning
Window is closed. Water or tea can still be consumed, a favorite is the 4C Green tea, it is zero calorie and sweetened with Splenda. There’s just enough sweetness & flavor to satisfy some cravings… Getting to bed early helps here too, the later you’re up binge watching television, the greater the urge to snack. Catch the news in bed and get some sleep!
Rinse and repeat…
I’m employing an alternate day intermittent fast, the following day is almost identical to the fasting day except for the alternate morning we’re going with a Bulletproof or butter coffee. Check this post out for more info on Bulletproof coffee. Since this is an alternate day fast a small breakfast could be inserted here, but I’m a creature of habit… and have become accustomed to just having the coffee, whether black or a Bulletproof. There’s a link below for the Bulletproof coffee brand, but any coffee will do.
What about the indulgences?
The feeding window doesn’t close until 8pm… what happens when the urge to snack hits you? The key to staying true to this long term and not feeling like deprived is to have sensible (low carb for Bandeeto’s…) snacks. Here are two favorite go to’s
Easy to fit into the daily macros for low carb and tasty enough for anyone looking to stay low calorie. The Best part is that you can get this at any grocery store
My favorite brand of Greek yogurt is Fage…you can grab this at any grocery store, at 5 carbs per serving it works and it’s so creamy, add 2 packs on Stevia and a tablespoon of Hershey’s unsweetened cacao powder. Mix this all up in a bowl by hand with a spoon until it resembles a pudding… really hits the spot for that chocolate craving and again it’s something that can easily fit into a low carb or Keto lifestyle
What’s your strategy?
Since we all have a bit of new-found free time, what’s your strategy to stay on track with your weight management goals…low carb or otherwise. Post them in the comments below and I pledge to respond to each and every and every one. If you found this post interesting, share with a friend…
Stay safe, stay healthy!