What to eat to avoid getting fat during the coronavirus quarantine

The purpose of stopping the famous ‘curve’ of the expansion of the coronavirus came to the Government of Spain to establish the State of Alarm from March 14. This State of Alarm keeps millions of people in the country confined – spreading more and more countries of the world as the virus spreads – and the days at home can become very hard since there are many challenges to which they We are going to face: how to entertain the little ones , what movies to watch to end boredom or what diet to follow so as not to gain weight during quarantine will be some of them .

The importance of making a menu

First of all, we must bear in mind that we must continue to eat healthy during these days of confinement since our physical activity will be significantly reduced, although it is very important to exercise during quarantine since, in addition to helping you not to gain weight, it will help you to get the fateful situation in which we find ourselves out of your mind.

In addition, maintaining a daily routine similar to the one you had before quarantine will also help you not gain weight since your body will not adjust to doing nothing. But, without a doubt, eating healthy and in a balanced way is the best way so that a few extra kilos do not appear on the scale . It is very important that you do not binge since we do not have enough physical activity to burn them with “ease”, it is fine to indulge yourself from time to time, but do not fall into the routine of eating excessively ultra-processed daily, this will be your best ally.

Eating healthy is not dieting . So we have two options, weaken our immune system and end this quarantine in a bad mood and with five kilos more than the experts say that, on average, all Spaniards will gain weight; Or, strengthen our immune system and get something good out of all this. It is better to stay with the second option, so it is essential to know what foods to eat during this quarantine so as not to gain weight because, as we know, weight gain is one of the risks of confinement if a healthy lifestyle is not carried out based on 5 meals a day avoiding snacks among others, something very difficult to spend so many hours at home.

For this, there are healthy foods that are also satisfying, that is, foods that fill us, that take away our hunger , that calm our appetite and avoid that dangerous snacking between meals that is calling us so much during confinement. This must be taken into account in addition to not gaining weight, so as not to go hungry since you have to go to the supermarket in a very staggered way and leave home as little as possible, attending to our obligations as citizens.

Essential foods in your diet

The keys to avoid gaining weight during confinement are: planning weekly menus and doing physical exercise , at least one hour a day. You have to plan your menu to avoid unhealthy foods and keep your meals in order. Some meals in which the following foods cannot be missed:

• • Vegetables and vegetables are the key and base of any healthy diet since in addition to being healthy, they are satiating because they have large amounts of fiber , for example, if we eat pasta, we can accompany it with a good amount of vegetables and / or vegetables such as zucchini and onion, peppers …

• • Something very important for our diet is legumes , since according to nutritional recommendations, it is essential to eat some legume three times a week, not necessarily in spoon stews, but you can also add a handful of lentils or chickpeas to our salads. This type of food will also be very filling due to its high fiber content. In addition, it is also advisable to consume whole grains and pasta due to its high level of fiber, which will satisfy us much more.

• • Other foods that will also notably satisfy our hunger are fruits, it is important to take 2 or 3 pieces of fruit a day and try to get to those 5 servings of fruits, vegetables and vegetables daily that mark the recommendations. Before taking a sugary post, you should eat fruit, which will help fill you with its natural sugars. The apple is one of the most satisfying foods.

• • Without a doubt, other of the healthiest and most satisfying products are nuts , yes, as long as they are raw or roasted nuts without salt. These foods are always beneficial and can be taken between meals to satisfy the hunger that may enter us from time to time. They are foods high in fiber and an essential product in the Mediterranean diet.

• Finally we found the protein , which is essential to take them at every meal and every meal. Products such as eggs , white meat, fish or tofu , in the case of vegetarians, in addition to being key in our diet, will help us not to stay hungry and use ultra-processed and ultra-sugary products.

But any good healthy diet is based on good hydration, so it is recommended to drink between 1.5 liters and 2 liters of water a day since, at times, thirst can be confused with hunger. In addition, and as you may have already noticed, being at home dries out the skin much more, so it is essential to drink water to hydrate your body on the inside, but also on the outside .