Keto on Quarantine

Brave New World

Empire State Building

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 @


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…..

Custom Keto Diet

Quarantine Strategy

Intermittent fasting

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

I’m using a coaster, my wife would be so proud!

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

Sugar free Jello & Whipped creamJello Cool whip

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



Greek Yogurt

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!

Keto Bandeeto

14 thoughts on “Keto on Quarantine”

  1. Hi Bob
    I was doing so well with intermittent fasting until lockdown hit us! Your article has encouraged me back into the fray – thank you.
    I really appreciate the treats you shared, they looks so yummy! I have a thing for bulletproof coffee too, will save that for Sunday best.
    Blessings always & stay safe too

    1. OMG Louise the coffee… I drank coffee before going low carb, but I could take it or leave it. Since going low carb it’s that one “treat” that I can still have and I look forward to it every morning.
      Thanks for the read and the kind words


  2. Hi Bob. Great tips and information. It is fascinating how much one can eat just because they are bored. I caught my self the other day that I have eaten whole chocolate just a little before noon. This was a wake-up call for me. From that day on I’m very strict about my diet and after reading your article I’m considering intermittent fasting. I’ve heard from some friends that it is difficult at the start but after a few days your body and mind get used to it.
    Thank you and stay safe

    1. Srdjan,
      Your friends are right! I’ve done intermittent fasting like I described in the post and I’ve done longer fasts 24 & 36 hour fasts… the shorter intermittent fasts can be harder for me sometimes. Once I pass a certain threshold fasting becomes easy on the longer fasts. The mental acuity is surprising, leading me to wonder if I’m always in a “fog” when I maintain a regular eating schedule because the body is putting substantial resources into digesting food and the “fasted” stated is where we are supposed to be regularly. It stands to reason that early man did’t have food readily available all the time… when he got hungry , he hunted and he was sharper and more cunning in that “fasted” state. Thanks for the read and the kind words!


  3. Hi Bob,

    Really interesting post. I must say as someone tracking macros, I love that you include the macros here. It can get a little tiring having to calculate them every time I see a recipe I want to try, so that’s certainly a breath of fresh air. If you have any other recipes, I’d certainly be interested in hearing them. Especially ones with greek yoghurt.


    1. Well we need to share some low carb recipes, I just came across a new recipe for dessert that I’m dying to try… I’ll make a post on it
      Thanks for reading and for the kind words


  4. Very timely and well written! I appreciate that you included some indulgences to help so many of us who have trouble sticking to a regiment. Nicely done. I’ve been doing intermittent fasting for a bit and it’s actually easier than I thought.

    1. Intermittent Fasting is a lot easier that you might think. What kind of results have you seen from IF?
      Thanks for the read and the kind words!


  5. Hey Bob, very engaging read.

    I haven’t gone out of my way to incorporate ‘Intermittent fasting’ into my eating pattern. Though, I have skipped meals from time to time due to not feeling the need to eat. It is something I have thought of, just balancing it out between workouts was a concern of mine.

    I like how you have given the breakdown for snacks to try, they look like they would go down a treat. I’ll be giving some of them a taste.

Leave a Comment

Your email address will not be published. Required fields are marked *


Sharing is Caring, please spread the word

Follow by Email