Avoid the Quarantine 15 | Kyle Byron Nutrition Blog
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Avoid the ‘Quarantine 15’

Mar 28 2020

Avoid the ‘Quarantine 15’

Are you gaining weight due to self-isolation?  Many people are.


Meanwhile you’re already working SO hard to get in shape (or stay in shape); and now your gym is closed, parents have to work AND do child care simultaneously, and if you’re like me, you’re scared to go to the grocery store.


I’ve heard lots of heroic stories of home gyms. But what are we eating?

Our nutrition is suffering:
  • We have less access to healthy food
  • We have more exposure to snack foods
  • We are more likely to order fast food
  • We are more likely to eat processed foods
  • You may be eating more just simply by being near our kitchen 24/7
  • You may be suffering with more cravings than before


Stress eating, boredom eating, mindless snacking are rampant!

The fact is, you can eat healthy meals, and train every day, but if your snacking isn’t done well, you won’t reach your fitness goals.


Snacks are a major part of our nutrition.

Snacking is often the first thing I address with a new client, because it brings immediate results:
  • Fewer sugar cravings
  • Better energy
  • Fat loss
  • Muscle gain
  • Higher metabolism
Snacks shouldn’t be so complicated, but I understand how they can be confusing. The facts are:
  • Snacking can be good and bad
  • Even healthy foods can be bad choices
  • Incorrect snacking leads to more hunger
  • There is a right time to eat and a wrong time to eat
  • And I have never met a person in 15 years who knew how to snack properly!

So let me clear up ‘snacks’ for you, once and for all.

Rule 1

Only eat if you are physically hungry. And if you aren’t sure what real hunger feels like, imagine a bowl of raw vegetables. If you can eat the entire bowl, you’re physically hungry. Eating a doughnut is easy even if you aren’t hungry. Heck, it’s easy to eat one when you’re full!  See the difference? Listen carefully to your appetite signals.


Easier said than done. Keep reading.


Rule 2

Environmental control. You will eventually eat all the food in your house. And if you are stressed and bored, you’ll eat it sooner. Healthy eating is not about will power. Will power is fickle and unreliable. Instead, control your environment. Don’t bring junk food into your house. And if you do, bring one portion.


Rule 3

Know your trigger foods. Treats can be broken up into “Yellow Light” as in – caution. And “Red Light” as in – Trigger food!  A trigger food is one that causes you to over-eat. Like when Homer got kicked out of the “All You Can Eat” seafood place, and then drover around all night looking for another all-you-can-eat seafood place…. And when he couldn’t find one, he went fishing. This is what it’s like to be triggered by a food. For me it’s doughnuts. I can’t have just one. It’s a problem. So I don’t eat doughnuts very often. Know your trigger foods.

Rule 4

Boredom eating. If you are eating because you are bored, get a hobby. Find a better way to get that anxious energy out of your body and mind. Look into your near future. You will regret boredom eating. Take a deep breath.


Rule 5

Reduce cravings by eating protein with each meal and snack. Protein digests slowly, and so your blood sugar isn’t as wild. This reduces sugar cravings. Protein makes us satisfied longer. Here are some sample snacks that have protein:


  • Cottage cheese and fruit
  • Beef jerky and veggies
  • ¼ cup nuts, washed down with protein powder and water
  • Cold cuts with pickles
  • Lentils with salad dressing


Rule 6

Develop your emotional IQ. How do you actually feel? The next time you are debating eating something unhealthy, try to analyze what the true purpose of that unhealthy choice actually is. Are you trying to solve a problem? Like boredom? Are you expressing a value you have? Or are you temporarily going against your values? Why? What’s the pay-off? Write about this experience. You’ll be fitter by doing these exercises.

Want to learn even more about snacks? 

Try my online course. It has a free preview, so clicking below won’t cost you anything.

My online course on Snacks will teach you:


  • What’s a perfect snack look like?
  • What’s a “good” or “decent” snack?
  • What are “emergency” snacks?
  • What would a “treat” look like?
  • When to have snacks
  • And why


I employ videos, photos, diagrams, and text to reach various learning styles.


AND  When you purchase the course, you can reach out to me if you have any questions or feedback.


ALSO you get access to my private Facebook group for serious eaters. Perfect for that social support to get us through times like these.


I’m offering a special rate right now, to help out everyone during these hard times: $10. For me to teach you this lesson in a session will cost you $50 to $100. And someday this course will cost $25 or more.


$10 to improve your snacking, reduce cravings, avoid the Quarantine 15!




Stay safe out there.

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Kb Nutritionist and fun guy

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