To eat well and stay strong and healthy during this period of quarantine, we suggest you try a low-carb diet with intermittent fasting
1. Fast every day for 18-20 hours
That means you eat all your meals within a 4- to 6-hour window, like 12 pm to 6 pm. Outside of that window, you can have calorie-free drinks like water, black coffee, or teas.
Do not eat last meal at least 3 hrs before going to bed.
So much science suggests that fasting is good for our cellular health, metabolic health, mental health, and our lifespan. I and several NET clients have had great success with intermittent fasting.
2. Eat two meals, high in protein
Break your fast with one meal and finish the feeding window with another.
Make sure you consume more protein! This is important; otherwise, you are likely to lose lean tissue with that much fasting. Each day, eat 1 gram of quality protein per pound of your body weight. For example, if you weigh 150 lbs, eat about 75 grams of quality protein at each of your two meals. Protein should be your main "macronutrient."
3. Eat two to three servings of vegetables per meal
Scientific studies show that people who do well on a low carb diet are those who eat 4-5 serving of vegetables a day.
For example: I would cook a stew with California mix vegetables, which is my lunch for a week. Then on my second meal, I would have an avocado and some berries (usually in a form of a shake with some egg whites or eggs, Whey Protein, fish oil, and ghee).
4. Add fat to your meal
To eat an adequate number of calories, fat should make up the rest of your meal. Otherwise, you may be severely limiting your calories, which is not good. As you would likely slow down your metabolism and start losing lean muscle tissue.
Protein and fat will ensure you are not starving during the fasting window. Examples of good fats include grass-fed butter, coconut oil, olive oil, ghee, avocados, and animal fat (as long as it comes from grass-fed/finished, organic animals).
5. Do not eat carbs in the forms of sugar, starches, or grains
We want to change our metabolism to run on fat and not on glucose. It may take a few days for your body to adapt. Hang in there! The danger in eating carbs is that you probably will be eating less than your normal required amount, and your body will be expecting more. You may experience foggy brain and lack of energy. You are also more likely to break down some of your muscle tissue, so your body can get glucose out of your muscles. This is undesirable. None of it will be an issue once your body adapts to using fat for energy. Try not eating more than 50 grams of total carbs a day.
6. Lose somewhere between 1-3.5 lbs of body weight a week
If you follow this plan, you should be losing some weight; if not, decrease your fat intake. Try not to lose more than 3.5 lbs a week; otherwise, your body is likely to start breaking down your lean muscle tissue. Adjust your fat intake accordingly.
7. Follow NET method training one to three times a week
This is important in order to maintain or increase your strength, activate muscle protein synthesis, and increase energy expenditure for up to 72 hours after each workout (burning more fat).