Life changed a few months ago, many of us are working from home or without a schedule. Many have temporarily lost their income, and some are looking at long term job loss. Quite suddenly our lives changed, gyms and group exercise classes are shut down and we have been asked to slow down. We are faced with stress, boredom, abnormal schedule and we are being comforted by our fridge. Add the uncertainty of availability at the grocery stores and we find ourselves stocking our cupboards and pantries fuller than usual with comfort foods. Social media memes are telling the story of people overindulging in food and alcohol, home baking and not getting enough exercise.
Are you concerned about your waistline?
It may be time to get back on an eating plan like the keto lifestyle which can support good health and help you manage your quarantine body. A healthy keto diet combines a low sugar/carbohydrate and a moderate protein intake with up to 75% of the diet from healthy fats. High blood sugar and refined sugars in the diet can cause food cravings, create inflammation and lower immunity, while a lower sugar diet keeps insulin levels balanced and allows the body to burn stored fat for energy. A higher fat diet keeps you fuller and more satisfied for longer periods of time between meals. A keto diet may be the right choice to both help reduce snacking and keep your immune system working optimally.
Keto can support your immune system
A recent study, published in Nov 2019, reveals a Ketogenic diet can also fight off the flu. Here is the exciting news from The Department of Comparative Medicine, from Yale School of Medicine. Researchers fed mice infected with the influenza virus a high-fat, low-carbohydrate diet, which resulted in a higher survival rate than compared to those on a normal high-carbohydrate diet.
Their team found the ketogenic diet triggered the release of T cells (immune system cells which produce mucus in the cell linings of the lung), trapping the virus before it became worse – while the high-carbohydrate diet did not produce these benefits. This study demonstrates that the way the body burns fat to produce ketone bodies can fuel the immune system to fight flu infection. We are just beginning to understand this previously unrecognized immune effect. (1) Also, the increased levels of ketone bodies such as β-hydroxybutyrate have shown to be protective of injury by oxygen reactive species. (2)
4 Tips to get you on track
1. Get back into your routine
We are faced with an uncertain time ahead, but we can control our day to day schedule. Try to stay on your “normal” schedule. If you got up at a certain time, made coffee, walked and fed the dog, had a shake, took your supplements before coronavirus happened then get back to it. This may be an imperfect system if you no longer need to leave your house but the closer you can get to your normal schedule the more in control you will feel.
2. Have a plan
Plan what you are going to eat during the day and even prepare food ahead of time. Eating on a plan can help reduce total intake and will contribute to reduced stress. Stress increases cortisol and causes your body to store fat. Schedule time to; move your body, get a good sleep, when and what you eat, when you need to work and when you can unwind and do something fun.
3. Get your pantry game right
Eating on a plan can save money on groceries and can make sure your pantry is stocked with foods that support your goals. High fat foods like MCT Oil powder, coconut oil, nuts & seeds and peanut butter are convenient sources of nutrition that are shelf stable and can fill your pantry with fast snacks. Keto friendly protein powder with added MCT oil makes fabulously rich, creamy, smoothies as well as convenient shake-and-go meals.
4. Support your diet and immune system with good nutrition
Generally, a keto diet is low in fruits and vegetables due to the carbohydrate content. Choose leafy greens as often as possible or use nutrient dense greens powders like spirulina and chlorella to add complete vegan protein sources and needed vitamins, minerals and micro-nutrients. These food powders can be added to smoothies, soups, crockpot meals, baking and so many other recipes to keep your body fit and strong. KetoGreens with MCT oil powder supports ketosis and flavour profiles.
Try our recipe for Keto Coco Balls for something to satisfy your sweet tooth that will keep you in ketosis.
Keto Vegan: Coco Balls
Stay in your Keto Zone with these delicious Keto Coconut fudge balls!
- ¼ cup Coconut Oil (solid)
- ¼ cup almond butter
- ½ scoop Prairie Naturals Chocolate KetoPro Vegan
- ½ teaspoon Prairie Naturals Organic KetoGreens
- ¼ cup cocoa powder
- ¼ teaspoon vanilla extract
- ¼ teaspoon stevia powder extract (adjust to taste)
- ¼ cup toasted almonds, chopped
- ½ cup finely shredded coconut (reserve ¼ cup for coating Fudge Balls)
- Mix together all ingredients (except ¼ cup shredded coconut) in a bowl until smooth and well mixed. If the fudge mixture is too soft to work with, refrigerate it for 30 minutes until more solid.
- Pinch off small portions and roll into balls.
- Roll each ball in coconut and place on a flat plate.
- Keep refrigerated until ready to eat & allow to sit at room temperature for 15 minutes before serving.
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7051856/ Ketogenic diet activates protective γδ (gamma delta ) T cell responses against influenza virus infection. Sci Immunol.2019 Nov 15;4(41).
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7051856/ Ketogenic Diet: A Role in Immunity? Pediatr Neurol Briefs. 2020; 34: 5.