Combat the “Quarantine 15”: Healthy Swaps for Snack Cravings

We’re all stuck in our homes for the time being, which means… unhealthy snacking might be a daily part of our life a little more than it was before. The dreaded term “Quarantine 15” has been circulating around the news and social media outlets, and guys: the snacking and weight gain has never been so real. So, in efforts to preserve our beach bods (in the hopes that we’re able to use them) and avoid the “Quarantine 15,” we’re giving you the reason why your body craves certain types of unhealthy food. Then, we’ll offer healthy alternatives to combat mindless snacking, and help you eat with intention. 

If you’re craving candy, baked goods, or other unhealthy sweets… 

Most likely, your blood sugar is fluctuating. Your levels have dropped, and your brain is looking for a quick fix to get them back up again. It’s saying “Hey, you’re low on energy! Fill me up with sugar to get more.”

Don’t listen to it. Instead, ensure that your meals are loaded with proteins and fiber to help keep your blood sugar levels steady throughout the day. In addition, eat fruit to get your sweet tooth fix without the empty calories of processed sugars. You can try chewing fruit-flavored sugarless gum for the same effect.

If you’re craving chocolate…

There are a lot of potential reasons one could crave chocolate. As highlighted above, it could be because of a desire for a sugar fix. Another main cause is emotional ailments—chocolate intake increases serotonin, which in turn, makes us feel good. This, in combination with the fatty, sugary, richness of chocolate that makes it delicious, increases our brain’s desire for it in times of stress. 

To get a healthy fix, try eating a piece or two of dark chocolate that’s 70% cocoa or higher. This is healthier than chocolate ice cream or milk chocolate, as it has less sugar and higher levels of antioxidants. If you’re stressed and craving chocolate, you could also try mood-boosting activities, such as exercise, meditation, laughing at your favorite comedy, or cuddling with a pet.

If you’re craving salt…

There’s a good chance you’re dehydrated or have an electrolyte imbalance. We lose sodium and electrolytes when sweating. Before diving into a bag of potato chips or three packages of ramen, check to see how much water you’ve had that day, and how much physical activity and sweating you’ve been doing. It might behoove you to drink a lot of water before snacking, or drink some coconut water to replenish your electrolytes.

If you’re craving carbs…

You’re most likely low on energy. Getting enough sleep and ensuring that your protein, fat, and healthy carbohydrate intake are adequate are great ways to combat this. Processed carbohydrates, such as bread, white rice, and pasta cause irregularities in blood sugar, allowing insulin to store more fat than if you were to have eaten carbs with a lower glycemic index. Instead of treating your craving to processed carbs, try subbing beans, quinoa, yams or barley. They should satisfy your craving without leading to a huge spike in blood sugar.

In addition, processed carbohydrates are a comfort food for many people experiencing stress, sadness, and other types of emotional distress. Ensure a healthy emotional state by exercising every day, meditating, and participating in activities that you enjoy doing.

Conclusion

Being at home all the time doesn’t mean that you have to deviate from your fitness goals. Stick to a schedule, keep working out every day, and try some of our swaps to ensure a good diet. With that being said, recognize that healthy nutrition plans will still allow for a cheat meal occasionally, so be sure to still treat yourself! You deserve it. In addition, emember to exercise regularly, get enough sleep, and to take care of your mental wellbeing during this time.