Lockdown during the COVID-19 pandemic has been tough on all of us. The closing of businesses has led to everyone remaining inside, leaving us to live without the social outlets we need to maintain a happy and consistent life.                                                     

For many, the closure of gyms has had a particularly strong impact. With nowhere to access weights, many gym-goers have no where to stay fit and to get stronger. A major implication of this reality is that – without access to gyms – many have lost the motivation to maintain a healthy diet. Of course, this is nothing to be ashamed of. Coping with the reality of the pandemic through comfort eating is perfectly understandable, as it is the first port of call to help keep you happy (at least in the short-run). But comfort eating, although briefly pleasant, can lead to poorer mental health in the long run, as eating food products that are high in sugar and sodium can leave you without the vitamins you need to stay happy. 

That’s where we come in. Below, we have 3 tips for how you can follow a healthier diet during lockdown, so you can come out the other side of this pandemic both fit and healthy. If you follow these tips (and work in a little at-home exercises here and there), you won’t recognise the person standing in front of you.

Number 1 – Eat More Protein (No, More!)

Protein is an essential element of leading a healthy diet, but its one that many people can neglect. It is fundamental in building muscle, which is why you’ll see any gym-goer carrying around a protein shaker with them post-workout. Another major benefit to protein is its ability to make you feel full, making it much easier for you to avoid any unnecessary snacking between meals.                                                                                 

‘But wait!’ – you may be asking – ‘Does that mean I have to drink protein shakes all day everyday just like the bodybuilders I see in the gym?’. Thankfully, no you won’t! Of course, protein shakes are an extremely handy way to quickly and easily gain the protein you need. However, there are many, many food types that will give you significant amounts of protein without having to empty your wallet for buckets and buckets of protein powder. Even better, many of these foods can be extremely tasty.                                                                                                                                                          Some fantastic sources of protein are eggs and meat. Particularly, egg whites are extremely high in protein, while chicken and beef are popular choices for those seeking a protein fix. And if you are a vegan, there are plenty of options for you too. Lentils are a big favourite, whilst chickpeas, or even tofu, can give you the muscle-building leg-up you need.   

Needless to say, protein is vital in building and maintaining muscle, and implementing higher amounts of it into your diet is essential to get that shredded look you’ve always wanted. However, make sure that you eat sufficient amounts. Studies show that around 1g of protein per pound of bodyweight is ideal for helping you build your physique. Hitting this target, you’ll be well on your way to looking your very best with your muscle building diet. You can check out some healthy forms of protein here.

Number 2 – Watch Those Carbs

Carbohydrates are a massive part of our diets. They are the fuel we need to move through our day without feeling tired or energy-sapped. For many, carbohydrates are the favourite food group; pasta, bread, and potatoes, are all ingrained in many cultures at the heart of any meal.                                                                                         

But be wary. Some carbs are better than others, and ensuring you eat the correct ones is vital to maintaining a healthy and balanced diet. ‘White’ carbs, such as pasta, white bread, and white rice all are carbohydrates that, in moderation, can be consumed healthily. However, in large amounts, these carbs can dampen your efforts to stay in shape. Faced with the choice, always go for the wholegrain option. Looking to have white rice with your curry? Try brown rice! Ready to pop down your morning slice of toast? Try out a slice of wholegrain bread instead.                                                 

By eating these ‘healthy carbs’, you’re benefitting your body by taking in less heavy carbs, which in turn will keep your waistline in check. Even better, wholegrain carbs contain much higher levels of fibre, which will make your body’s life a lot easier by making your food much easier to digest. Doing this will allow you to make your weight loss diet that bit easier.                                                                     

So when you’re prepping your next meal, make sure to ask yourself, ‘Are these good carbs, or bad carbs?’. In doing this, you’ll be taking a major step towards staying fit and healthy in lockdown. Check out this video to help you find out which carbs are good an which are bad.

Number 3 – Get Your Vitamins (And Minerals) In

Unknown to many, vitamins and minerals are the unsung heroes of your body. They are essential in maintaining various aspects of your body, including the strengthening of your immune system, and the creation of hormones. Because these vitamins and minerals are so important, it is equally vital that we consume the right foods to make sure we get the ones we need.                                                                                               

So where can you get these vitamins and minerals? Once again, there is a huge array of foods that you can eat that will get you the ones you need. Fruit and vegetables are a major source for them, with some examples being oranges giving you Vitamin C, and spinach giving major amounts of iron. Even some meats can give you fantastic amounts of vitamins, such as fish (through fish oils) giving us essential Omega 3.           

Now the best part: we can bring these food types into our meals quickly and easily by adding generous amount of fruit and veg, while keeping our meals tasty and filling. Making a stir-fry? Add some peppers to it! Having a bowl of Weetabix in the morning? Why not chop up a banana and add it in? The beauty of fruit and vegetables is the versatility of them. There are countless combinations that you can add in to any meal that will give you the exact nutrients you need to lead a healthier life in lockdown.       

In doing so, not only will you boost your immune system (which is vital at this time, as we all know), but it will also make you happier! No more sitting on the couch with a bag of crisps while you watch TV! Instead, you will be moving around the house with motivation to take on the day no matter what comes at you. To kick things off, check out this video that can help you decide which fruit are best to eat when planning you lockdown diet and implement them into your own nutrition plan.

So there you have it, 3 major tips for eating healthier in lockdown. But what now? You have the information, but now you need the tools to put it into action. If you’re looking to eat healthier, why not check out StayFit.com? StayFit has an array of personalised nutrition advice, meal preparation and recipes to allow you to stay fit and healthy during lockdown. No need to trawl through recipe books to find the meal you need, and no inputting details into calorie counting apps to keep track. We have it all here for you! Not only that, it also gives you access to a variety of workout programmes, live workout sessions, personalised coaching, and even meditation programmes to guide you to looking your very best. And the best part? The first 30 days is on us. If you don’t like it you can unsubscribe at any time, no strings attached. But if you stick with us, we guarantee you will be feeling great, and looking great. Check out StayFit here today. We can’t wait to see the results!