How to maintain the keto diet during a COVID-19 outbreak?

Erikas Plotkinas

Erikas Plotkinas

Apr 10, 2020 — 4 mins read

Coronavirus took a severe toll on the world at large. By now, there are at least 184 countries with confirmed infection cases and almost 100 000 deaths[1]. This has caused most of the world to finally take some serious actions toward stopping the spread of this disease. County-wide quarantines, a constant deficit of necessary medical equipment, and the movie-like development of events have suddenly become a reality. 

Apart from the apparent losses, there are social, economic, and even psychological concerns to discuss. Necessary measures that allowed to flatten the curve of the exponential increase in the number of cases have developed issues of their own. Everyone has to give their dues to salvage the situation. At the current time, the best thing to do is to stay safe and encourage others to do the same. Pretty simple isn't it?

To do that, we all need to adjust our lifestyle just a bit. And for people on the keto diet, that means maintaining ketosis while quarantined can prove challenging.

This article will discuss numerous precautions you can take to ensure the safety of your family as well as to maintain the diet to the fullest. Here is a to-do list on the matter:

Social distancing

COVID-19 is an exceptionally infectious virus. According to the European Centre for Disease Prevention and Control:

"The virus seems to be transmitted mainly via small respiratory droplets through sneezing, coughing, or when people interact with each other for some time in close proximity (usually less than one meter)" [2]

Not only that, but this virus can also survive up to several days on certain surfaces (plastic and stainless steel). Hence, it is crucial to avoid social contact in close proximity as well as to make sure not to touch publicly available surfaces. Besides, you ought to practice good hygiene ( use hand sanitizer), if possible - self-isolate, and avoid gatherings.

You should also be aware that a person can be infections up to a few days before any symptoms occur. Thus, try and abstain from social contact as much as possible, even if you are feeling healthy.

Stock up on necessary goods

Now, we're not going to fear-monger. Grocery shops will be re-stocked; shortages of food or goods are unlikely. However, you should stay at home as much as possible, anyway. That brings us to the point that you ought to buy food supplies to last you for at least several days at a time.

Grocery shops are not a safe-zone by no means, therefore if you need to do some shopping - wear a mask and disposable gloves. This will likely keep you safer from infectious germs on your hands, because, as we've mentioned before, the virus can survive on various surfaces for a few days.

Most optimal low-carb food options to pick up: 

  • Cheese
  • Eggs
  • Cream
  • Meat and Fish
  • Butter
  • Longer-life vegetables

Keep in mind the expiration dates on these products and portion them accordingly.

Expiry date/ Shopping management

This is where various mobile and web applications come in handy. For example, when using the Keto Cycle app, you can see a week's worth of groceries in a list format, and, in turn, have a smoother shopping experience. You take an item, cross it off the list and move onto the next one.

Also, you won't need to worry about the groceries expiring, because they're all used to make the meals. We also provide you with recipes, which should make it easier for you to adapt.

Re-fill your pantry with low-carb foods

Shelf-stable goods are fantastic when it comes to storing. You don't need to worry if there'll be enough free space in the fridge, nor that they'll expire. Besides, they're a great source of fat and protein. 

Some of the most useful options to choose from:

  • Nuts - be careful not to over-consume, as it's quite easy to eat way more than you need. Also, be aware that cashews are relatively high in carbohydrates, so you should choose macadamia instead.
  • Nut flours - for example - almond or coconut flour
  • Jerky - There are a lot of great dried out options like salmon, bison, beef, or pork. Make sure to choose the brand that's offering the least amount of sugar. 
  • Canned goods - Some excellent, keto-friendly canned goods are olives, roasted peppers, tuna, salmon, shrimp meat. 

Start in-house exercising

Most of us are in the slump now. It was difficult enough to come about exercising before the quarantine, and now, having such a great excuse - it may seem nearly impossible. However, it is necessary.

While on quarantine, you don't have the activity levels that you usually would. Such a situation, in addition to social deprivation, can cause various side effects on your physical and mental health. To keep your psyche intact - start exercising from home. Several push-ups, sit-ups, and crunches now and again will have a tremendous effect. 

If you want to take home-workouts seriously though - you should have a work-out plan. The same way you would if you were to go to the gym. Fortunately, the Keto Cycle app has a built-in exercise program. You can choose the experience level and will be provided with exercise intensity accordingly.

Stock up on the personal essentials

No, we will not encourage you to buy excessive amounts of toilet paper. That being said, there are several must-haves which you should consider buying up-front:

  • Hot beverages ( coffee, tea)
  • Pet food/supplies
  • Necessary medications
  • Hygiene essentials (toothpaste, shampoo, etc.) 
  • Soap (laundry, dish, hand)

There have been several studies stating that the keto diet can improve one's immune system. Even so, don't push your luck. There is no sufficient evidence currently to know who can endure the virus better. In simple words, there is no way to tell how one's body would respond to the virus. Therefore, do your best to keep yourself and your family members safe. 

Be wise, take this situation seriously and stay healthy!